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James Grage's Rewired 9-Week Fitness Trainer - Day 45 Chest

Everything's tougher from here on out in the Rewired Trainer. Is your nutrition and supplementation up to the challenge? It had better be!

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You'll begin today with another brief but intense HIIT session including classic calisthenic movements like burpees, jumping jacks, and high knees. If you haven't done the latter two since high school gym class, you might be surprised at how hard they are—especially in the wake of yesterday's leg workout.

Try to arrange your day so that you can hit the gym twice and follow the program exactly as it's written—that's part of the overall plan of the Rewired Trainer. However, if hitting the gym twice a day simply isn't an option, it's OK to perform the workout at home and substitute a comparable activity for the treadmill work. Run stairs for 5 minutes, run a nearby hill, jump rope, or just run in place at a brisk intensity.

Day 45: Chest
Morning: HIIT Cardio Circuit (3 rounds)


20 reps
Burpee Burpee

Jumping Jacks

75 reps
Jumping Jacks Jumping Jacks

High Knee Jog

50 reps
High Knee Jog High Knee Jog

Elliptical Trainer

5 minutes at 60-65%
Elliptical Trainer Elliptical Trainer


Cardio Warm-up

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

Warm-up superset

Isometric Wipers

1 set of 20 reps
Isometric Wipers Isometric Wipers

Push Up to Side Plank

1 set of 20 reps (10 each side)
Push Up to Side Plank Push Up to Side Plank


Cable Crossover

3 sets of 10 reps
Cable Crossover Cable Crossover

Barbell Bench Press - Medium Grip

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


Incline Dumbbell Flyes

3 sets of 15, 12, 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Incline Dumbbell Press

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

Dips - Chest Version

3 sets of 15, 12, 10 reps
Dips - Chest Version Dips - Chest Version

Exclusive Rewired Stacks

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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.