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Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 1, Day 5 • 8 to 11 reps, 2 minute rest

LEGS – (3 sets regular, 1 superset) Squats SS with Walking Dumbbell Lunges

Squats

  • This exercise is best performed inside a squat rack or using a smith machine.
  • Step under the bar and place the back of your shoulders on the bar and grab the bar with both hands.
  • Lift the weight from the rack with your feet being shoulder width apart, and toes slightly pointed out.
  • Keep your head up at all times and maintain a good posture with a straight back.
  • This will be your starting position.
  • Begin to slowly lower the bar by bending the knees and hips and maintain a straight posture with your head up.
  • Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Your knees should not be past your toes in the bottom position.
  • Begin to raise the bar pushing through the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with body weight for a beginner.

Walking Dumbbell Lunges

  • Stand up straight holding two dumbbells in your hands by your sides for your starting position.
  • Step forward with your right leg about two feet or so from your left foot and lower your upper body, while keeping the torso upright and maintaining balance.
  • Don’t allow your knee to go forward beyond your toes as you come down.
  • Keep your back shin parallel to the ground and your torso upright during the lunge.
  • Push up and move forward as you begin to walk across the room and repeat, alternating legs with every step.
  • One complete set is when both legs have been worked for the recommended repetitions.
  • Lunges can be performed without weight for the beginner and using a barbell for the more advanced.

BICEPS – (4 sets regular, 1 superset) Standing Straight Bar Curls SS with Reverse Grip Pull Ups

Standing Straight Bar Curls SS

  • Stand up straight holding barbell with arms fully extended at your waist and with both feet about shoulder width apart.
  • Both hands should be shoulder width or just past shoulder width apart.
  • While holding the upper body and arm stationary, curl the bar forward while contracting the biceps until your arms are at shoulder level.
  • Your elbows should not move forward or backward during the entire exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the arms down to the starting position follow the same line down.
  • Repeat for the recommended amount of repetitions.

Reverse Grip Pull Ups

  • Grab the pull-up bar with the palms of your hands facing forward. Your hands should be spaced at shoulder width apart, or a little less.
  • Both arms should be fully extended for your starting position with your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out.
  • Begin to pull your torso up until your head is above your hands while contracting your biceps.
  • After a brief moment at the top contracted position, slowly lower your torso back to the starting position with your arms extended.
  • This entire movement should be controlled with little to no swinging or swaying of the body.
  • Repeat for the recommended amount of repetitions.

REVERSE GRIP PULL UPS

  • Grab the pull-up bar with the palms of your hands facing toward you and your hands spaced at shoulder width apart, or a little less.
  • Both arms should be fully extended for your starting position with your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out.
  • Begin to pull your torso up until your head is above your hands while contracting your biceps.
  • After a brief moment at the top contracted position slowly lower your torso back to the starting position with your arms extended.
  • This entire movement should be controlled with little to no swinging or swaying of the body.
  • Repeat for the recommended amount of repetitions.

TRICEPS – (4 sets regular, 1 superset) Standing SH Hammer Grip Razor Cable Push Down SS with Plank SH Razor Uppercuts

Standing SH Hammer Grip Razor Cable Push Down SS

  • Position the door stop on the hinge side of the door as high as it will go and hook the Razor up to the band(s) making a loop through the door attachment, or move the cable on the highest setting.
  • Stand up straight, facing the door or machine, until you are about 2 feet away.
  • Adjust the Razor into the hammer locking position and grab it with your elbow tight to your side and your arm making a 90 degree angle with your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point, until your arm is completely straight at your side.
  • From your elbow to your shoulder should not move during this movement.
  • 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.

Plank SH Razor Uppercuts

  • 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 (this can also be done with no band or cable attached).
  • Get down in the push up, or plank position with your head facing the point of attachment.
  • Keep the handle in the neutral position or in a 45 degree position and grab the handle with palm up.
  • Put a slight bend on the elbow that is not holding the Razor in order to prevent stress at the biceps tendon.
  • Start with the arm holding the Razor fully extended straight at your side. (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 to begin, and pushing through the floor, begin moving your arm forward until your forearm is parallel to the ground, like an “uppercut” punch.
  • 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.