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Day 2

Day Progress:

Razor Hybrid Fitness Advanced

Week 10, Day 2 • 12 to 15 reps, 90 Second rest

LEGS – (3 Supersets) SL Press with DL Curls

SL Press SS

  • Sit down in a leg press machine and place your right leg on the platform directly in front of you at a shoulder width or slightly less than shoulder width position. Position your left leg out of the way of the lowering platform, off to the side.
  • Push forward to relieve the weight from the safety bars, and turn the safety bars out while fully extending your right leg without locking your knee completely out.
  • Your torso and right leg should make a perfect 90-degree angle as you are sitting in the starting position.
  • Slowly lower the platform until your leg makes a 90-degree angle.
  • Push mainly with the ball of your foot and return the weight to the starting position, not locking the knees out.
  • 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.

SHOULDERS – (3 supersets) Seated Overhead Barbell Press SS with Standing DH Side Dumbbell Raise

Seated Overhead Barbell Press SS

  • Sit down on an bench that does not have a back on it.
  • Sit up straight and grab the bar, holding it in front of you at chest level with your palms facing away from your body.
  • Your grip should be shoulder width apart, or just outside shoulder width, with your elbow to hand perpendicular to the floor.
  • Then begin to raise the bar straight above your head, moving the bar just a few inches in front of your face.
  • Continue lifting the barbell until your arms are extended above you in straight arm position.
  • Then follow the same line down as you return the barbell to the original position, just below your chin.
  • Repeat the movement for the recommended amount of repetitions.

Standing DH Side Dumbbell Raise

  • Choose the correct dumbbells and stand with them at your side, feet shoulder width apart.
  • Grab the dumbbells with your palms facing your torso.
  • Keep your back straight with your elbows close to your torso and your shoulder to hand perpendicular to the floor.
  • Keep your elbows bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • At the same time, begin to extend your arms out at your side while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arms until both are fully extended to your side, representing a tee, with the dumbbells just above your shoulders, and your palms facing the floor.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (3 Supersets) Plank SH Reverse Grip Kickbacks SS with Dips

Plank SH Reverse Grip Razor Kickbacks SS

  • 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 grip the Razor with your palm facing the machine.
  • 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.

Dips

  • Position yourself in a dip machine and start with your arms locked at the elbows, your feet crossed with a 90 degree bend, and your torso upright.
  • Keep your elbows in close to your body as you lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then push your torso back up using your triceps to bring your body back to the starting position.
  • For a beginner you can use the dip assist machine if available or have a spotter assist you as they hold your feet.
  • Follow the same line up and repeat for recommended repetitions.

ABS – (3 Supersets) Hanging Wipers SS with Crunches

Hanging Wipers SS

  • It is time to make it rain! Hang from a pull-up bar with both arms bent slightly with your choice of grip.
  • Your legs should be straight down to start.
  • Then while keeping your torso solid and legs as straight as possible, rotate your hip to the right and bring your legs up in a circular motion.
  • Your toes should then come across the bar that your hands are gripping and then down on the left side completing the full 360 degree motion for one full repetition.
  • Then, while keeping your torso solid and legs as straight as possible, rotate your hips left and repeat the same motion on that side.
  • As a beginner, or once you reach failure, do hanging monkey curls to finish the sets.
  • One repetition is one full 360 degree motion.
  • Repeat for the recommended amount of repetitions.

Crunches

  • Lie flat on your back on the bench with your body straight from your head to your toes.
  • Grab the side of the bench with your arms straight on your side.
  • A beginner can lie on the floor using a mat. Then curl your upper body forward and bring your shoulder blades just off the floor, curling your chin to your chest while at the same time slowly raising your legs, bending slightly at the knees.
  • Pause and hold for a second at the top position with only your shoulder blades off the ground.
  • Then slowly lower down to the starting position.
  • If you can do more than the recommended repetition range, then slow the reps down and hold for 2 or 3 seconds at the top of the crunch.
  • You can go until you reach muscle failure.
  • Repeat for the recommended amount of repetitions.