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James Grage's Rewired 9-Week Fitness Trainer - Day 32 Back

Tired of having a V-shaped taper when you're lean and a cylinder the rest of the time? Use the Rewired Trainer to help you stay lean year-round!

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No AM cardio today! Sleep in a bit if your schedule allows, or hit the gym early to free up the night. But be warned: Having only one workout today also means you have no excuse not to go hard and attack that back. You'll warm up your rear shoulders, upper back, and lats with a superset of inverted rows and pull-ups. Then, you'll row hard, pull forcefully, and shrug with sheer intensity.

Just remember to make the most of your workout, even outside of the gym. The Rewired trainer is all about building sustainable fitness. Don't let your hourlong workout be the end of your healthy decision making for the day. Pack your weekly meals, plan healthy activities, and focus on building a consistent fitness lifestyle.

Day 32: back
cardio warm-up


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

warm-up superset

Inverted Row

1 set of 12 reps
Inverted Row Inverted Row


1 set of 12 reps
Pullups Pullups


Wide-Grip Lat Pulldown

3 sets of 15, 12, 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


3 sets of 15, 12, 10 reps
Chin-Up Chin-Up


Bent Over Two-Dumbbell Row

3 sets of 15, 12, 10 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Machine Pronated-Grip Row

3 sets of 15, 12, 10 reps
Leverage High Row Leverage High Row


Bent-Arm Dumbbell Pullover

3 sets of 15, 12, 10 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dumbbell Shrug

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

Hyperextensions (Back Extensions)

3 sets of 15, 12, 10 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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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.