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Congrats—you’ve pushed yourself past the first phase of the Rewired Trainer! You’ve gotten a taste of James Grage’s superset-heavy approach to building excellent arms, and now it’s time to take things a step further. Bring a new sense of intensity to your training with this second stage by hitting the gym twice daily.
During this phase, you’ll learn to wake up to an energizing morning sweat session with 30 minutes of steady-state cardio. During your second workout, you’ll make your muscles burn with compound sets. Targeting the same muscle group with two or more consecutive exercises will force you to recruit muscle fibers that weren’t initially engaged. Consider it proofreading for your muscles.
Morning
![Steady-State Cardio]()
![Steady-State Cardio]()
Steady-State Cardio
30 minutes, 65-70%-
Evening
![Cardio Warm-up Treadmill Jog]()
![Cardio Warm-up Treadmill Jog]()
Cardio Warm-up Treadmill Jog
5 minutes, 55-60%-
Warm-Up Superset
![Chin-Up]()
![Chin-Up]()
Chin-Up
1 set of 12 reps![Push-Up]()
![Push-Up]()
Push-Up
1 set of 12 reps-
Superset
![Wide-Grip Barbell Curls]()
![Wide-Grip Barbell Curls]()
Wide-Grip Barbell Curls
3 sets of 15, 12, 10 reps![Incline Dumbbell Curls]()
![Incline Dumbbell Curls]()
Incline Dumbbell Curls
3 sets of 15, 12, 10 reps-
Superset
![Standing One-Arm Overhead Cable Extensions]()
![Standing One-Arm Overhead Cable Extensions]()
Standing One-Arm Overhead Cable Extensions
3 sets of 15, 12, 10 reps![Single-Arm Reverse-Grip Cable Push-Downs]()
![Single-Arm Reverse-Grip Cable Push-Downs]()
Single-Arm Reverse-Grip Cable Push-Downs
3 sets of 15, 12, 10 reps-
Triset
![Reverse EZ-Bar Curls]()
![Reverse EZ-Bar Curls]()
Reverse EZ-Bar Curls
3 sets of 15, 12, 10 reps![EZ-Bar Skullcrusher]()
![EZ-Bar Skullcrusher]()
EZ-Bar Skullcrusher
3 sets of 15, 12, 10 reps![Standing Kickbacks]()
![Standing Kickbacks]()
Standing Kickbacks
3 sets of 15, 12, 10 reps
Exclusive Rewired Stacks
Get incredible results with these hand-picked supplement combos!
BPI Sports Rewired Foundation Stack
Train hard and recover like a pro with these essentials!*
BPI Sports Rewired
Muscle Building Stack
Build maximum muscle with this power-packed supp combo.*
BPI Sports Rewired
Fat Loss Stack
Burn fat and support muscle maintenance with this killer stack!*
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