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.

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