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James Grage's Rewired 9-Week Fitness Trainer - Day 57 Arms

Five workouts and one more date with James Grage's strong-arm routine are all that remains. Are you keeping up on the Rewired weekly challenges?

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You've entered the final week of the Rewired Trainer. Five days of workouts, one final weekly challenge, and then you're done for good. Or are you?

Think about why you signed up for this trainer in the first place. Was it to finish a certain number of workouts or meals, or to reach a certain bodyfat percentage? Hopefully not. You began this process because you wanted to transition toward a better, more consistent approach to fitness and health. That's a lifelong process, and this trainer is just the start.

This week's challenge is all about taking stock of how far you've come over the last nine weeks, and how far you still need to go. Find the time to give it serious attention and discuss it with someone important to you.

Day 57: 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.