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Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 10, Day 4 • 8 to 11 reps, 90 Second rest

BACK – (3 Supersets) Wide Grip Weighted Pull Ups SS with Seated DH Wide Grip Lat Pull Downs

Wide Grip Weighted Pull Ups SS

  • Attach the desired weight plate to a dip belt and secure it around your waist.
  • 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.

Seated DH Wide Grip Lat Pull Downs

  • Sit down on a pull-down machine with a wide bar attached to the top pulley.
  • Make sure that you adjust the knee pad of the machine to fit your leg height.
  • These pads will prevent your body from being raised up by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using a grip that is further than shoulder width apart.
  • Extend both arms in front of you and bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Bring the bar down until it touches your upper chest.
  • Try to squeeze the back muscles once you reach the fully contracted position almost like you are trying to touch your elbows behind your back.
  • Your upper body should remain stationary and only the arms should move.
  • Then slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Return to the starting position and repeat for recommended repetitions.

CHEST – (3 Supersets) Standing Top Cable Fly SS with Plank SH Side Razor Fly

Standing Top Cable Fly SS

  • Position both cables of the cable crossover machine at the highest setting.
  • Select the resistance to be used and hold the pulleys in each hand as you step forward in front of an imaginary straight line between both pulleys, and bend forward at a slight angle at the hips.
  • Place a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side of your chest, creating a T, for the start position.
  • In a wide arc, keeping the arms locked and pivoting on the shoulder, stretch on your chest, and move downward at a 30 or 45 degree angle.
  • The movement should only occur at the shoulder joint.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Plank SH Side 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).
  • 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.

BICEPS – (3 Supersets) Standing Alternating Dumbbell Curls SS with Plank SH 45° Razor Curls

Standing Alternating Dumbbell Curls SS

  • Stand up straight holding a dumbbell in each hand with both feet shoulder width apart.
  • The palms of the hands should be facing your torso to start.
  • While holding the upper arm stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the right arm down to the starting position, begin moving the left arm up, following the same line as the right arm.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Plank SH 45° 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.
  • Lock the Razor into the 45 degree position.
  • 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.

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

Standing DL Calf Raises SS

  • Position a 2″ ledge underneath both feet.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift your body up using both calves at the same time.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.

Standing SL Calf Raises SS

  • Position a 2″ ledge underneath one foot, and place the other foot behind you just off the ground.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your foot on the ledge, and your heel touching the floor.
  • Then in a controlled fashion, lift your body only using your calf.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.