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Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 10, Day 1 • 12 to 15 reps, 90 Second rest

CHEST – (3 Supersets) Decline Bench Dumbbell Press SS with Plank SH 45° Bottom Razor Fly

Decline Bench Dumbbell Press SS

  • Secure your legs at the end of the decline bench and lay down on the bench.
  • Have a spotter hand you the dumbbells in the down position.
  • 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.

Plank SH 45° Bottom Razor Fly

  • 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 a little more than arms length away from the point of attachment (this movement can also be done with bodyweight only).
  • Move your entire body forward so that your arm will move at a 45 degree angle towards the machine, and your bottom position will have the hand holding the Razor down by your hip, about 2 feet away from it.
  • The handle on the Razor should also be adjusted to 45 degrees.
  • With a slight bend on the elbow holding the Razor in order to prevent stress at the biceps tendon, keep tension in the start position.
  • Push through the floor with the hand holding the Razor as you begin the movement, keeping your head to your toes in a straight line, moving straight down keeping that slight bend in your elbow and keeping it locked.
  • As you move down, the arm holding the Razor performs a fly, as the stationary arm performs a push up.
  • Your chest should be only a few inches off the ground for advanced, and if you are a beginner, just get as low as you can that still allows you to come up.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions and always start the next set using the opposite arm.

BACK – (3 Supersets) Seated SH Cable Row SS with Row Grip Pull Ups

Seated SH Cable Row SS

  • Sit on a seated row machine and grab the cable attachment with one hand.
  • Extend the legs from the platform while extending the back and keeping both shoulders straight.
  • Lean back at a slight angle while keeping the legs straight and arm straight and this is your starting position.
  • Your opposite hand can be on your knee or holding onto the seat behind you.
  • Pull the cable to you while keeping your shoulders as square as possible and elbow tight to the body.
  • End with the cable tight to the hip.
  • Return cable to start position.

Row Grip Pull Ups

  • Grab the V-bar pull-up bar with the palms of your hands facing each other, or you can use the V-bar attachment commonly used for seated rows and set it over the standard pull up bar.
  • Your grip should be at least shoulder width apart and 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 or 45 degrees while creating a curvature in your lower back and sticking your chest out.
  • Pull your torso up until your upper abdomen and lower chest hit the V-bar.
  • At the top position your back should be at a greater than 45 degree position.
  • Then slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.
  • Repeat for recommended repetitions.

BICEPS – (3 Supersets) Standing EZ Bar Curls SS with Seated Incline Bench Alternating Dumbbell Curls

Standing EZ Bar Curls SS

  • Stand up straight holding an EZ curl bar with arms fully extended at your waist and with both feet shoulder width apart.
  • Both hands should be holding the inner grip.
  • 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.

Seated Incline Bench Alternating Dumbbell Curls

  • Sit down on an incline bench with a dumbbell in each hand being held at arms length, letting gravity pull them straight down for the starting position.
  • While holding the upper arm stationary and your elbow in one spot, curl the right weight forward while contracting the bicep.
  • As you do so, rotate the hand so that the palm is facing up.
  • Continue the movement until your bicep is fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps then slowly begin to bring the dumbbell back to starting position following the same line down.
  • As your right arm is moving down, repeat the movement with the left hand.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

CALVES – (3 Supersets) Seated SL Calf Raises SS with DL Calf Raises

Seated SL Calf Raises SS

  • Position a 2″ ledge underneath one foot, sit down on a bench, and rest a dumbbell on your knee. You can also utilize a number of different machines that work better at most any gym.
  • Load the machine with the proper weight or use the correct weighted dumbbells.
  • Start with the balls of your foot on the ledge, and your heel touching the floor.
  • Rest the other foot behind the working foot.
  • Then in a controlled fashion, lift the weight using the working foot.
  • Extend your foot completely on your toe before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.

Seated DL Calf Raises

  • Position a 2″ ledge underneath both feet, sit down on a bench, and rest dumbbells on your knees. You can also utilize a number of different machines that work better at most any gym.
  • Load the machine with the proper weight or use the correct weighted dumbbells.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift the weight using both calves at the same time.
  • Extend your calves completely on your toes before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.