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James Grage's Rewired 9-Week Fitness Trainer - Day 33 Shoulders, Calves, And Abs

Boulder shoulders, six-packs, and massive calves aren't going to build themselves. Today, train hard with your best physique in mind.

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Finish off week five of the Rewired Trainer how you started week one: strong and determined. You've been training hard for nearly five weeks. Now, harness that extra power you've developed to dig deeper and lift even heavier.

Record the reps, sets, and the weight you use for each exercise. Nothing stunts progress like a lack of organization. Keep track of the strides you're making, and before you know it, setting new PRs and looking better than ever!

Day 33: Delts, Calves, and Abs

Steady-state Cardio

30 mins, 65-70%
Jogging-Treadmill Jogging-Treadmill


Cardio Warm-up Treadmill

5 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


Seated Dumbbell Press

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

Side Lateral Raise

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

Reverse Flyes

3 sets of 15, 12, 10 reps
Reverse Flyes Reverse Flyes


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

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

Train hard and recover like a pro with these essentials!* Go Now!

Burn fat and support muscle maintenance with this killer stack!* Go Now!

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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.