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James Grage's Rewired 9-Week Fitness Trainer - Day 8, Arms

Your exploration of James Grage's strong arm philosophy continues today with another selection of supersets. Go heavier than last week!

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Welcome to week two of Rewired! Just like last week, you've got a lot more than just training to accomplish this week. James Grage has a challenge ready for you, customized for your fitness personality type. If you don't know what that is, then it's definitely time for you to take the Rewired personality test and watch the videos for all four personality types. Then sign up for the trainer, and check your email inbox for your first challenge.

Without this type of mental training, this week's arms superset workout is just a collection of sets, reps, weights, and other numbers. But with it, it's a step toward a new fit lifestyle that you can enjoy 365 days a year, without pronounced peaks and valleys.

Week 2
Watch The Video - 03:10

The Thinker: Pick one exercise from each workout in this program that you want to improve. Track where you are now, and set a goal of where you want to be after nine weeks. Then map out mini-goals in between to achieve that PR.

The Provider: Take your family, spouse, or friends out for a walk or hike at least three days this week. If you're single, then use at least three of your lunch breaks this week to go for a walk outside. Invite some co-workers to join you.

The Socializer: Go out to dinner with a friend or friends and order something undeniably healthy-like a chicken breast with rice, steamed vegetables, and water-even if you have to order off the menu.

The Feeler: After one workout this week, cook one of your favorite "comfort food" meals. Instead of eating it all, portion out a small amount to eat alongside the healthier options in the approved Rewired nutrition plan.

Day 8: Arms
cardio warm-up


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

Warm-up set


1 set of 10-15 reps
Chin-Up Chin-Up


1 set of 10-15 reps
Pushups Pushups


Wide-Grip Standing Barbell Curl

3 sets of 15, 12, 10 reps
Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl

Dumbbell One-Arm Triceps Extension

3 sets of 15, 12, 10 reps
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension


Incline Dumbbell Curl

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

Cable One Arm Tricep Extension

3 sets of 15, 12, 10 reps
Cable One Arm Tricep Extension Cable One Arm Tricep Extension


Reverse Barbell Curl

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

EZ-Bar Skullcrusher

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

Tricep Dumbbell Kickback (Standing)

3 sets of 15, 12, 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

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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.