James Grage's Rewired 9-Week Fitness Trainer - Day 54 Shoulders, Calves, Abs

New Exercise and Fitness Review

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With all the hard work and intense cardio you’re doing over the last three weeks of Rewired, it can be easy to think this is a “cut.” But that title doesn’t really do justice to the kind of transformation you’re undergoing in this trainer.

Sure, your physique will be more or less dialed in once you wrap up this trainer, provided you’re staying true to the nutrition plan and following the workouts as written. But ultimately, your goal in this trainer is to see what it’s like to live at a level of fitness where you could be “photo ready” in a matter of 3-4 weeks year-round. Cut the cut and embrace a truly fit life!

Morning: HIIT Cardio Circuit (3 rounds)

• Burpees
  20 reps


• Jumping Jacks
  75 reps


• High Knees
  50 reps


• Elliptical Trainer
  5 minutes at 60-65%

Evening: Shoulders, Calves, Abs
Rest: 30-60 sec between supersets and trisets

• 
  

  Cardio Warm-up

  
  


• Jogging – Treadmill
  5 minutes, 55-60%


• 
  

  Warm-up Superset

  
  


• Supine Two-Arm Overhead Throw
  1 set of 12


• Plank
  1 set for 30-60 seconds


• 
  

  Superset

  
  


• Side Lateral Raise
  3 sets of 10 reps


• Dumbbell Shoulder Press
  3 sets of 10 reps, dropset each set for 4-6 reps


• 
  

  Superset

  
  


• Seated Bent-Over Rear Delt Flye
  3 sets of 10 reps


• Arnold Dumbbell Press
  3 sets of 10 reps, dropset each set for 4-6 reps


• 
  

  Superset

  
  


• Landmine 180
  3 sets of 10 reps


• Cable Crunch
  3 sets of 10 reps, dropset each set for 4-6 reps


• 
  

  Superset

  
  


• Calf Press
  3 sets of 10 reps, dropset each set for 4-6 reps


• Seated Calf Raise
  3 sets of 10 reps, dropset each set for 4-6 reps

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

Bodybuilding.com Articles

James Grage"s Rewired 9-Week Fitness Trainer - Day 54 Shoulders, Calves, Abs

James Grage's Rewired 9-Week Fitness Trainer - Day 55 Active Rest

New Exercise and Fitness Review

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The Rewired Trainer is all about making fitness work seamlessly with your life. You work out during the work week, and you rest during the weekend. Use this time as an opportunity to catch up on life and engage in the best kind of “active rest,” whatever that means for you.

Maybe it’s a hike with your friends, a bike ride to the library with your family, or tug-of-war with your dog. Maybe just walk to the store instead of driving. What you do is up to you. Just make sure you enjoy it!

There’s another advantage to having both Saturday and Sunday free: You can use one of the days to make up a missed workout from earlier in the week. Maybe you were busy, had to travel, or an emergency came up. This is your pass—no questions asked!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

Back | Main | Next

About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

Bodybuilding.com Articles

James Grage"s Rewired 9-Week Fitness Trainer - Day 55 Active Rest

James Grage's Rewired 9-Week Fitness Trainer - Day 56 Active Rest

New Exercise and Fitness Review

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One thing that coming back from a life-threatening car crash taught James Grage is that the body needs time and space to heal from intense physical training, the same way it heals from injuries. He still trains hard and does what is necessary to break down muscle tissue, but he also devotes time to recovery essentials like stretching, sleep, and nutrition.

“Progress is all in the recovery,” Grage says. “If I can’t recover from it, it’s pointless.”

Today is another active rest day in the Rewired Trainer, but that can mean whatever you need it to mean right now. Make up a workout if you’ve missed one, or just go for a walk, foam roll, or engage in mobility work. If you need, take a complete rest day.

Most importantly, take some time to regroup mentally and check in with yourself about how this trainer is going for you. Have you been tracking your progress over the last week on BodySpace or in a workout log? Do you need to revisit your personality test video for a reminder of what you’re working for over these nine weeks? Rewired is a mental trainer first and foremost, so do what’s necessary to get in the mindset to complete another five straight days of hard work in the gym!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

Back | Main | Next

About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

Bodybuilding.com Articles

James Grage"s Rewired 9-Week Fitness Trainer - Day 56 Active Rest