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Finish off week five of the Rewired Trainer how you started week one: strong and determined. You’ve been training hard for nearly five weeks. Now, harness that extra power you’ve developed to dig deeper and lift even heavier.
Record the reps, sets, and the weight you use for each exercise. Nothing stunts progress like a lack of organization. Keep track of the strides you’re making, and before you know it, setting new PRs and looking better than ever!
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
![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![Dumbbell Lateral Raise]()
![Dumbbell Lateral Raise]()
Dumbbell Lateral Raise
3 sets of 15, 12, 10 reps![Dumbbell Rear Delt Flyes]()
![Dumbbell Rear Delt Flyes]()
Dumbbell Rear Delt Flyes
3 sets of 15, 12, 10 reps-
Superset
![Arnold Press]()
![Arnold Press]()
Arnold Press
3 sets of 15, 12, 10 reps![Face Pull]()
![Face Pull]()
Face Pull
3 sets of 15, 12, 10 reps-
Triset
![Weighted Crunch]()
![Weighted Crunch]()
Weighted Crunch
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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This article -
James Grage's Rewired 9-Week Fitness Trainer – Day 33 Shoulders, Calves, And Abs