Day 2

Day Progress:

Razor Hybrid Fitness Advanced

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

SHOULDERS – (2 sets regular, 2 supersets) Seated Arnold Press SS with Plank SH Front Razor Raise

Seated Arnold Press

  • Sit down on an exercise bench with the back support at a slight angle and hold two dumbbells in front of you at chest level with your palms facing your body and your elbows resting on your rib cage.
  • Then raise the dumbbells as you rotate the palms of your hands until they are facing forward, keeping your elbows in.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position.
  • Then follow the same line down as you return the dumbbells to the original position by rotating the palms of your hands toward you.
  • Repeat the movement for the recommended amount of repetitions.

Plank SH Front Razor Raise

  • Start in the plank position, which is on your knees or on your toes, keeping your body as straight as possible from your head to your knees, or toes, throughout the entire movement.
  • A true beginner can start in glute to heel form, and you can use the Razor with or without resistance for this movement.
  • Keep the arm that is holding the Razor back somewhere between your lower abdomen and shoulder with palm down to start.
  • Placing the opposite arm on the ground as you would in the top position for a regular push up.
  • Your feet should be against the cable machine or the door where the band is attached if using resistance.
  • Keep your elbow locked at a slight angle to isolate the shoulder throughout the entire motion.
  • Pull the Razor up and past your head to the fully extended position.
  • Your body should be a few inches off the ground at the end position, pushing through the floor throughout.
  • Follow the same line as you release, keeping the elbow locked to complete one repetition.
  • Keep your core engaged, refraining from having your body torque from the hips to the shoulders.
  • One complete set is when both sides have been worked.
  • Always start the next set with the opposite arm.

TRICEPS – (2 sets regular, 2 supersets) Standing DH Rope Push Down SS with Plank SH Razor Kickbacks

Standing DH Rope Push Down SS

  • Attach a rope attachment to the highest setting on a cable machine, and grab the rope with palms facing each other.
  • Stand up straight, facing the door or machine, until you are about 2 feet away.
  • Bring your elbows in tight to your sides making a 90 degree angle with your arm, with your forearms parallel to the floor for your starting position.
  • During the entire exercise your forearms should not go above this 90 degree angle.
  • Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs.
  • At the end of the movement the arms are fully extended and perpendicular to the floor.
  • The elbows should remain stationary as you fully extend your arms down. Flex and contract the triceps for an instant at the bottom.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Plank SH Razor Kickbacks

  • 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 head facing the point of attachment and grab the Razor with your palm facing your feet.
  • 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, fully extend your arm back until it is completely straight.
  • Then follow the same line coming back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

LEGS – (2 sets regular, 2 supersets) SL Extension SS with DL Curl

SL Extension SS

  • Start by adjusting the machine back so that when you sit down, the back of your knees should be resting on the edge of the seat.
  • Choose your weight and position your legs under the pad with your feet pointed forward and hands holding the side bars.
  • Then fully extend your right leg out and make sure that the rest of the body remains stationary on the seat, with your left leg remaining in the starting position.
  • Then slowly lower the weight back to the starting position ensuring that you do not go past the 90-degree angle limit.
  • Repeat for the recommended amount of repetitions with the right leg before working the left leg.
  • One complete set is when both legs have been worked for the recommended repetitions.

DL Curls

  • Adjust the foot position on the machine to be just above your heal when you lie face down on the leg curl machine.
  • Fully stretch and grab the side handles of the machine and position your toes straight down for your starting position.
  • Curl your legs up as far as possible without lifting the upper legs or lower torso from the pad, or starting position.
  • Squeeze at the top glute to heel position and bring the legs back to the initial position.
  • Repeat for the recommended amount of repetitions.
  • You could use a dumbbell between the legs for a variation if equipment is not available.