Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 1, Day 1 • 12 to 15 reps, 2 minute rest

BACK – (2 sets regular, 2 supersets) Wide Grip Pull Ups SS with Plank SH Reverse Grip Razor Pull Back

Wide Grip Pull Ups SS

  • Grab the pull-up bar with the palms of your hands facing forward.
  • Your grip should be at least shoulder width apart.
  • Both arms should be extended in front of you holding the bar at the chosen grip.
  • You will want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out.
  • Pull your torso up until your head is above your hands, or your chest is bar level.
  • Then slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.
  • Repeat for recommended repetitions.

Plank SH Reverse Grip Razor Pull Back

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form.
  • Grab the Razor with your right hand, palm up, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground.
  • At the back of the movement retract at the shoulder blade of the working side and draw your elbow tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • A complete set is when both sides have been worked.

CHEST – (2 sets regular, 2 supersets) Dumbbell Bench Press SS with Push Ups to Failure

Dumbbell Bench Press SS

  • Lie down on a flat bench with a dumbbell in each hand at your chest, and feet flat on the floor.
  • The dumbbells should be just to the sides of your chest, with your upper arm and forearm just past a 90 degree angle.
  • Be sure to maintain full control of the dumbbells at all times and have a spotter if possible.
  • Then use your chest to push the dumbbells up in a controlled motion.
  • The dumbbells should be furthest away from each other at the bottom of the movement, and slowly get closer as you move them up.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming down in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Push Ups

  • Get into pushup position on the toes or knees if you are a beginner, with your hands just outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex.
  • As you descend, keep your body straight from your head to our toes, or knees.
  • Try to get a few inches of the ground for advanced and just get as low as you can if you are a beginner.
  • Follow the same line up and repeat for recommended repetitions.

BICEPS – (2 sets regular, 2 supersets) Standing SH Cable Curl SS with Plank SH Razor Curls

Standing SH Cable Curls SS

  • Place the pulley at the lowest setting and attach a single handle (or Razor in the neutral position) to the cable.
  • Grab with your right hand, and then stand about two feet away facing the machine.
  • While holding your upper arm and body stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Your elbow should not move for the duration of the exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Then return the right arm down to the starting position.
  • Move the handle to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Plank SH Razor Curls

  • Place the pulley at the lowest setting, or the door stop 6” above the floor, select the resistance to be used and attach the Razor to the cable or band.
  • Get down in the push up, or plank position with your feet against the door or machine, and your palm down.
  • Put a slight bend on the elbow that is not holding the Razor in order to prevent stress at the biceps tendon and to get low enough to keep your working arm, elbow to shoulder, parallel with the ground for your starting position (for a beginner, or after muscle fatigue you can hold yourself up with the forearm of the non-working arm, instead of using your hand with a slight angle).
  • While keeping the elbow in one spot, and pushing through the floor, start with your arm fully extended and curl until your bicep is fully contracted.
  • Then follow the same line going back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended repetitions.