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With just over a week left in this trainer, it’s time to take a hard look at your nutrition. The meal plan in the Rewired Trainer is more interpretive than in many other systems. You don’t have a “cheat meal” per se, but rather a ratio, 90-10, and the option of spreading out your 10 percent of indulgence as you see fit.
If you need a refresher on James Grage’s nutrition philosophy, head back to the Rewired nutrition overview page. The upshot is to enjoy food, but not let it get the best of you. Track it like you track your workouts or the weekly challenges you’ve been tackling throughout the trainer. Approach each plate, meal, and temptation consciously and confidently, and you have nothing to fear!
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Inverted Row]()
![Inverted Row]()
Inverted Row
1 set of 12 reps![Pullups]()
![Pullups]()
Pull-Up
1 set of 12 reps-
Superset
![Wide-Grip Lat Pulldown]()
![Wide-Grip Lat Pulldown]()
Lat Pulldown
3 sets of 10 reps![Leverage Iso Row]()
![Leverage Iso Row]()
Machine Row
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Chin-Up]()
![Chin-Up]()
Chin-Up
3 sets of 10 reps![One-Arm Dumbbell Row]()
![One-Arm Dumbbell Row]()
One-Arm Dumbbell Row
3 sets of 10 reps, dropset each set for 4-6 reps-
Tri-set
![Bent-Arm Dumbbell Pullover]()
![Bent-Arm Dumbbell Pullover]()
Dumbbell Pullover
3 sets of 15, 12, 10 reps![Dumbbell Shrug]()
![Dumbbell Shrug]()
Dumbbell Shrug
3 sets of 15, 12, 10 reps![Hyperextensions (Back Extensions)]()
![Hyperextensions (Back Extensions)]()
Back Extension
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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