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Day 2

Day Progress:

Razor Hybrid Fitness Advanced

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

SHOULDERS – (3 sets regular, 2 supersets) Plank SH Overhead Razor Press SS with Upright Barbell Row

Plank SH Overhead Razor Press SS

  • Start in the plank position, which is on your knees or on your toes, keeping your body as straight as possible from your head to your knees, or toes, throughout the entire movement.
  • Keep the arm that is holding the Razor back at your shoulder with palm down to start.
  • Place the opposite arm on the ground as you would in the top position for a regular push up.
  • Try to stay in the same position throughout the entire movement, which is just a few inches above the bottom position of a regular push up.
  • Then extend the Razor straight out above your head, mimicking an overhead press.
  • Your body should be a few inches off the ground at the end position, pushing through the floor throughout.
  • Follow the same line as you release, keeping the elbow locked to complete one repetition.
  • Keep your core engaged, refraining from having your body torque from the hips to the shoulders.
  • One complete set is when both sides have been worked.
  • Always start the next set with the opposite arm.

Upright Barbell Row

  • Choose the correct weight and add it to a barbell or EZ curl bar.
  • Grab the bar with your hands in front of you slightly less than shoulder width apart, and your palms facing towards you.
  • Keep your elbows bent at a slight angle in the starting position to protect the bicep tendon.
  • Then begin to raise your arms straight up with your hands remaining close to your torso.
  • Your elbows should be raised above your shoulders at the top position, stopping the bar just under your chin, while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (3 sets regular, 2 supersets) Plank SH Razor Kickbacks with a Twist SS with Dips

Plank SH Razor Kickbacks with a Twist SS


(This exercise can only be done if there is 20 lbs. or more of tension on the razor. Either with bands or a weighted cable.)

  • 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.
  • Adjust the Razor so that the locking pin is released; allow it to rotate 360 degrees.
  • Get down in the push up, or plank position with your head facing the point of attachment.
  • 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.

LEGS – (3 sets regular, 2 supersets) Deadlifts SS with DL Curls

Deadlifts SS

  • Stand in front of a loaded barbell with your shins almost touching the bar.
  • While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using an alternating hand grip on the bar.
  • Begin to stand up straight by pushing with your legs while simultaneously getting your torso to the upright position.
  • In the upright position, stick your chest out and contract the back by bringing the shoulder blades back, much like a soldiers in the military looks when they are in standing at attention.
  • Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight.
  • The bar should be controlled by gravity, not moving forward or backward, just straight down and straight up.
  • When the weights on the bar touch the floor, or less than 2 inches from the floor, you are back at the starting position and ready to perform another repetition.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with no weight on a barbell for a beginner.

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.