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James Grage's Rewired 9-Week Fitness Trainer - Day 19, Shoulders, Calves, Abs

You've almost reached the end of phase one of the Rewired Trainer. Only 26 sets sit between you and a full weekend of rest and recovery!

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Phase one of the Rewired trainer wraps up with one more superset gauntlet covering your shoulders, abs, and calves. Next week, you'll begin phase two, which increases your cardio warm-up and adds in some compound sets in addition to supersets. If you need a refresher on the whys and hows of this program, re-read the program overview page.

After three weeks, you might be missing barbell military presses and other heavy shoulder work. Don't get distracted! Rewired is as intense as you make it, and your time in this dumbbell-heavy system will leave you with both stronger shoulders, and a stronger approach to training, period. Stay the course!

Day 19: Delts, Calves, and Abs
cardio warm-up


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

warm-up superset
Supine One-Arm Overhead Throw Supine One-Arm Overhead Throw


1 set for 30-60 seconds
Plank Plank


Dumbbell Shoulder Press

3 sets of 15, 12, 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Side Lateral Raise

3 sets of 15, 12, 10 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise

3 sets of 15, 12, 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Arnold Dumbbell Press

3 sets of 15, 12, 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Face Pull

3 sets of 15, 12, 10 reps
Face Pull Face Pull


Weighted Crunches

3 sets of 15, 12, 10 reps
Weighted Crunches Weighted Crunches

Calf Press

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

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.