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Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 12, Day 1 • 12 to 15 reps, 2 minute rest

BACK – (3 sets regular, 2 supersets) Seated DH Reverse Grip Lat Pull Downs SS with Plank SH Razor Pull Back

Seated DH Reverse Grip Lat Pull Downs SS

  • 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 backward using a grip that is less 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 lower chest.
  • Try to squeeze the back muscles once you reach the full 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.

Plank SH Razor Pull Back

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form. Grab the Razor with your right hand and palm down, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground, pushing through the floor the entire time.
  • At the back of the movement retract at the shoulder blade of the working side, and draw your elbow tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • A complete set is when both sides have been worked.

CHEST – (3 sets regular, 2 supersets) Dumbbell Bench Press SS with Plank SH Side Razor Fly

Dumbbell Bench Press SS

  • Lie down on a flat bench with a dumbbell in each hand at your chest, and feet flat on the floor.
  • 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 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 sets regular, 2 supersets) Reverse Grip Pull Ups SS with Plank SH Razor Curl with Twist

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.

Plank SH Razor Curls with Twist

  • 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.
  • Pull the locking pin to allow the Razor to rotate 360 degrees (this movement can only be done with 20 lbs. of tension or more attached to Razor).
  • Get down in the push up, or plank position with your feet against the door or machine, and your palm up.
  • 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, rotating the handle until your palm is facing towards your head.
  • 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.