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James Grage's Rewired 9-Week Fitness Trainer - Day 43 Arms

Phase three of Rewired embraces old-school cardio backed by new-school programming. Make some time this morning for HIIT!

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For six straight weeks, you've been balancing your Rewired workouts with James Grage's weekly challenges, the unique nutrition plan, and—of course—life. You've been facing down one challenge after another over the last six weeks, but just in case you need an adrenaline boost, you'll get it in phase three of the Rewired Trainer.

As in phase two, you'll split three workouts per week (Monday, Wednesday, and Friday) into two sessions. One, to be performed in the morning or with at least a few hours between it and the other workout, is a brief three-round bout of high-intensity interval training. The second is similar to the arms routine you've been performing throughout phases one and two, but with some added overload techniques like pre-exhaust sets and dropsets.

You're probably wondering if the morning cardio session is to be performed fasted. The answer: You can, but you don't have to. Fasted high-intensity cardio is a tough assignment for many people, and your performance will most likely suffer to some degree. While some people nevertheless swear by it, we recommend eating breakfast first.

Week 7
Watch The Video - 04:18

The Thinker: Nutrition doesn't always have to be a science. This week, stick to whole foods without labels or packaging and don't worry about counting every macro.

The Provider: Most providers don't get nearly enough quality rest in their lives. Do what you can to get an extra hour of sleep every night.

The Socializer: Get systematic with your rest this week. Set a specific bedtime and adhere to it. Focus on quality rest and your body will reward you.

The Feeler: The Rewired nutrition plan follows a 90/10 clean-to-cheat ratio. This week, stick to one food for your 10% indulgence and track it precisely.

Day 43: Arms and HIIT
Morning: HIIT Cardio Circuit (3 rounds)


20 reps
Burpee Burpee

Jumping Jacks

75 reps
Jumping Jacks Jumping Jacks

High Knees

50 reps
Walking High Knees Walking High Knees

Elliptical Trainer

5 minutes at 60-65%
Elliptical Trainer Elliptical Trainer


Jogging Treadmill

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



1 set of 10 reps
Chin-Up Chin-Up


1 set of 10 reps
Pushups Pushups


Barbell Curl

3 sets of 10 reps
Barbell Curl Barbell Curl

Chin-Up (weighted)

3 sets of 10 reps, dropset each set for 4-6 reps
Chin-Up Chin-Up
If chins are too hard, do pause reps, use a band, or use a chin-assist

Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

Close-Grip Barbell Bench Press

3 sets of 10 reps, dropset each set for 4-6 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press


Reverse EZ-Bar Curl

3 sets of 15, 12, 10 reps
Reverse Barbell Curl Reverse Barbell Curl

EZ-Bar French Press

3 sets of 15, 12, 10 reps
EZ-Bar Skullcrusher EZ-Bar French Press

Standing Kickback

3 sets of 15, 12, 10 reps
Standing Bent-Over One-Arm Dumbbell Triceps Extension Standing Bent-Over One-Arm Dumbbell Triceps Extension
Rest: 30-60 sec between supersets and trisets

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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.