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James Grage's Rewired 9-Week Fitness Trainer - Day 15, Arms

For most people, week three is by far the most challenging week of a transformation. Stay strong and on your guard!

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During week one, you're excited, motivated, and full of enthusiasm. You're learning some new workout techniques and diet tips. Week two, you're a bit sore, and the reality of what it takes to maintain a fitness lifestyle is starting to settle in a bit. But you're still determined to push through.

By the time week three rolls around, you're missing your old foods. You might be finding it hard to balance your everyday life with your new fitness goals. Maybe your friends and family are even starting to heckle you a bit or tell you how much they've been missing you at all the dinners and parties.

This is all normal! But more importantly, it does get easier. It may seem hard right now because you're still trying to navigate your old habits and get to know your fitness personality type. But once you get your foundation set, it will become second nature.

This week, give high priority to the challenge James Grage has created for your personality type. If you've been putting that part of the trainer off, now's the time to start it. There's too much at stake to leave this up to chance!

Week 3
Watch The Video - 03:14

The Thinker: Move two of your workouts to a time you aren't used to training. This will show you that you can deal with disruptions in your schedule and still stick to your goals.

The Provider: Bring and eat one of your meals during a business meeting or to any one of your other obligations.

The Socializer: This week, I want you to miss a social event. What you do with the extra time you have is up to you, but I suggest you use it do something fitness-related.

The Feeler: Post some progress pictures on BodySpace. You'll be surprised at how much positive reinforcement you receive from your social community!

Day 15: Arms
cardio warm-up


15 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

Warm-up set


1 set of 10-15 reps
Chin-Up Chin-Up


1 set of 10-15 reps
Pushups Pushups


Wide-Grip Standing Barbell Curl

3 sets of 15, 12, 10 reps
Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl

Dumbbell One-Arm Triceps Extension

3 sets of 15, 12, 10 reps
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension


Incline Dumbbell Curl

3 sets of 15, 12, 10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

Cable One Arm Tricep Extension

3 sets of 15, 12, 10 reps
Cable One Arm Tricep Extension Cable One Arm Tricep Extension


Reverse Barbell Curl

3 sets of 15, 12, 10 reps
Reverse Barbell Curl Reverse Barbell Curl

EZ-Bar Skullcrusher

3 sets of 15, 12, 10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Tricep Dumbbell Kickback (Standing)

3 sets of 15, 12, 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.