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James Grage's Rewired 9-Week Fitness Trainer - Day 59 Chest

If you find yourself dragging during the jumping jacks, burpees, and high knees of today's morning workout, just think, ''What would Jack LaLanne do?'' The answer: More!

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Along with the arms, the chest is a muscle group where many lifters will resort to tricks, new workouts, and extra onslaughts of volume just to gain an extra inch. The Rewired trainer takes a different approach: sticking to a reasonable workload of proven movements, giving you the opportunity to make each movement as intense and effective as possible.

After today's workout, take out the measuring tape and see how your chest development has changed over the last nine weeks. Likewise, how has your bench press progressed over that time? Put those numbers down in your Bodyspace account or whatever you've been using to track your progress.

Then think about what your goals might be once this week is over. Do you want to add more mass, up the volume, or maybe focus on strength for a period? Whatever you choose, your time with Rewired has put you in a better place to achieve it.

Day 59: Chest
Morning: HIIT Cardio Circuit (3 rounds)


20 reps
Burpee Burpee

Jumping Jacks

75 reps
Jumping Jacks Jumping Jacks
Walking High Knees Walking High Knees

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

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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.