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Today’s assignment is shoulders, abs, and calves, but just like the other workouts in phase one, you’ll be doing as much ab work during the warm-up as during the weighted crunches at the end.
If you’ve never done seated overhead throws before, then it was probably a bit of a struggle to learn them last week. But don’t take that as an excuse to sleep through the plank—or even worse, to tent your hips up or let them droop down. Stay strong, clench your glutes and abs, and build the kind of tension that will have you begging for those 30 seconds to end!
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging-Treadmill
15 minutes, 55-60%-
Warm-up Superset
![Supine Two-Arm Overhead Throw]()
![Supine Two-Arm Overhead Throw]()
Supine Two-Arm Overhead Throw
1 set of 12 reps![Plank]()
![Plank]()
Plank
1 set for 30-60 seconds-
Triset
![Dumbbell Shoulder Press]()
![Dumbbell Shoulder Press]()
Dumbbell Shoulder Press
3 sets of 15, 12, 10 reps![Side Lateral Raise]()
![Side Lateral Raise]()
Side Lateral Raise
3 sets of 15, 12, 10 reps![Seated Bent-Over Rear Delt Raise]()
![Seated Bent-Over Rear Delt Raise]()
Seated Bent-Over Rear Delt Raise
3 sets of 15, 12, 10 reps-
Superset
![Arnold Dumbbell Press]()
![Arnold Dumbbell Press]()
Arnold Dumbbell Press
3 sets of 15, 12, 10 reps![Face Pull]()
![Face Pull]()
Face Pull
3 sets of 15, 12, 10 reps-
Triset
![Weighted Crunches]()
![Weighted Crunches]()
Weighted Crunches
3 sets of 15, 12, 10 reps![Calf Press]()
![Calf Press]()
Calf Press
3 sets of 15, 12, 10 reps![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 sets of 15, 12, 10 reps
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James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs