James Grage's Rewired 9-Week Fitness Trainer - Day 26 Shoulders, Calves, And Abs

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Today's the trifecta: shoulders, calves, and abs. It's your mission to hit them all. Trisets and supersets will ensure that your muscle fibers are activated and that you're hitting them from all angles.



This workout is tough, and you might be tempted to throw in the towel, but don't cheat yourself. Tell yourself that you can do it, set your mind to persevere, and demolish your training session!



Morning

• Steady-State Cardio
  
  30 minutes, 65-70%


• Evening


• Cardio Warm-up Treadmill Jog
  
  5 minutes, 55-60%


• Warm-Up Superset


• Supine Two-Arm Overhead Throw
  
  1 set of 12 reps


• Plank
  
  1 set for 30-60 seconds


• Triset


• Dumbbell Shoulder Press
  
  3 sets of 15, 12, 10 reps


• Dumbbell Lateral Raise
  
  3 sets of 15, 12, 10 reps


• Dumbbell Rear Delt Flyes
  
  3 sets of 15, 12, 10 reps


• Superset


• Arnold Press
  
  3 sets of 15, 12, 10 reps


• Face Pull
  
  3 sets of 15, 12, 10 reps


• Triset


• Weighted Crunch
  
  3 sets of 15, 12, 10 reps


• Calf Press
  
  3 sets of 15, 12, 10 reps


• Seated Calf Raise
  
  3 sets of 15, 12, 10 reps

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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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