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James Grage's Rewired 9-Week Fitness Trainer - Day 16, Legs

Starting next week, your lower-body workouts are going to take a step up in intensity. For now, hit these supersets with all the energy you've got!

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The final triset of this week's leg workout is a particular burner—if you do it right. The hamstring and glute stretch of alternating lunges is intense on its own, but when that's just the appetizer for two heavy calf movements, don't be surprised if you see smoke rising up from your lower body.

Don't lunge your way over to the fire alarm. Focus your mind on the sensation, zero in on the burn, and learn to enjoy every second of it!

Day 16: Legs
cardio warm-up


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

warm-up superset

Dumbbell Step Ups

1 set of 12 each leg
Dumbbell Step Ups Dumbbell Step Ups
Romanian Deadlift Romanian Deadlift


Leg Press

3 sets of 15, 12, 10 reps
Leg Press Leg Press

Stiff-Legged Dumbbell Deadlift

3 sets of 15, 12, 10 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift


Leg Extensions

3 sets of 15, 12, 10 reps
Leg Extensions Leg Extensions

Seated Leg Curl

3 sets of 15, 12, 10 reps
Seated Leg Curl Seated Leg Curl


Alternating Dumbbell Lunges

3 sets of 15, 12, 10 reps
Dumbbell Lunges Dumbbell Lunges

Standing Calf Raises

3 sets of 15, 12, 10 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 15, 12, 10 reps
Seated Calf Raise Seated Calf Raise

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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.