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Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 10, Day 5 • 8 to 11 reps, 90 Second rest

SHOULDERS – (3 Supersets) Squat to Standing SH Front Razor Raise to Plank SH Front Razor Raise SS with Seated Bent Over Rear Belt Raise

Squat to Standing SH Front Razor Raise

  • Start in the bottom squat position with one hand on your hip, and the other holding the Razor.
  • The Razor should have a little tension from a band, or attached to a cable system in the start position.
  • As you stand up begin moving your working hand forward, keeping your arm straight and locked out.
  • Lock your hips out in the top position, completing the full shoulder raise, stopping the Razor just above your shoulder.
  • Follow the same line as you squat back down to the start position.
  • One full set is when you have worked both arms.

Plank SH Front Razor Raise

  • 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 legs out and make sure that the rest of the body remains stationary on the seat.
  • 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.
  • You could use a dumbbell between the legs for a variation if equipment is not available.

Seated Bent Over Rear Delt Raise

  • Sit on the very edge of the bench legs together and the dumbbells between your feet and the end of the bench.
  • Bend at the waist while keeping the back straight in order to pick up the dumbbells and then stay in the down position to start.
  • The palms of your hands should be facing each other as you hold the dumbbells.
  • Keeping your torso stationary, and the arms bent at a slight angle in the starting position to protect the bicep tendon, lift the dumbbells straight to the side until both arms are parallel to 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) Skull Crushers SS with Extended Drop Set Behind Head

Skull Crushers SS with Extended Drop Set Behind Head

  • Hold a barbell shoulder width apart or an EZ Curl bar on the inner handles with your palms facing forward, and lie on your back on a flat bench with your head at the end of the bench.
  • Start with the bar above your chest with your arms fully extended.
  • Slowly bring the bar back with your elbows locked, only moving your arm from your elbow to forearm, until the bar is directly over your forehead.
  • Then follow the same line coming back in a controlled fashion back into the start position.
  • Then, for the extended drop set, move the bar behind your head with your shoulder to elbow as close to parallel with the ground as possible.
  • While trying to keep your elbows stationary, extend the bar until your arms are straight and you reach muscle failure.
  • Repeat the movement for the recommended amount of repetitions.

LEGS – (3 Supersets) Deep Squats SS with DL Extensions

Deep Squats SS


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 you go past 90-degrees, as low as you can go without compromising form.
  • 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.

DL Extensions

  • 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 legs out and make sure that the rest of the body remains stationary on the seat.
  • 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.
  • You could use a dumbbell between the legs for a variation if equipment is not available.

ABS – (3 Supersets) Razor Ab Roll SS with Hanging Monkey Curls

Razor Ab Roll SS

(Use Wall if Needed)

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling straight forward as far out as you can without touching the floor with your body.
  • Then pull your body back to the starting position.
  • For a beginner test out your maximum fully extended position using a wall for a stop.
  • Then do repetitions using the wall as your bottom position.
  • Repeat for the recommended amount of repetitions.

RAZOR AB ROLL WITH TWIST

Recommended for only the most advanced individuals

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling out straight forward as far as you can without touching the floor with your body.
  • Then pull your body back to the starting position and roll out at a diagonal fashion to the left, with wrists in and protected from the wheel.
  • Pull your body back to the starting position and repeat for the right side.
  • This exercise emphasizes the obliques.
  • Repeat for the recommended amount of repetitions.

Hanging Monkey Curls

  • 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 back straight, bring your knees up to the right while torqueing the torso and bending the knees at a 90 degree angle, focusing on the obliques.
  • Then follow the same line down and return your legs down to the starting position.
  • Then follow the same movement on the left side.
  • One repetition is when one side is worked (so when you bring your knees to the right and back down that is one full repetition).
  • Repeat for the recommended amount of repetitions.