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James Grage's Rewired 9-Week Fitness Trainer - Day 40 Shoulders, Calves, And Abs

Hitting three body parts and doing cardio in the same day might sound overwhelming at first, but you've done it successfully before. Today is another opportunity to own the iron!

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Prep smart, train smart. You've armed yourself with a plan of attack; now just follow through. Shake away any weary thoughts that have gathered around you over the last week, and get ready to hold firm against a long day of cardio and supersets.

That may sound tough, but it's easier once you learn how to flip the mental switch before stepping foot in the gym. "Stop thinking about how tired and unmotivated you are," says Grage. "Instead, think about how good you're going to feel when you've crushed your workout and are one day closer to your goals."

Day 40: 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

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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.