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Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 12, Day 4 • 8 to 11 reps, 2 minute rest

CHEST– (3 sets regular, 2 supersets) Incline Bench Dumbbell Press SS with Plank SH 45° Bottom Razor Fly

Incline Bench Dumbbell Press SS

  • Lie down on an incline bench that is no more than a 45 degree angle, with your 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 45° Bottom 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).
  • Move your entire body forward so that your arm will move at a 45 degree angle towards the machine, and your bottom position will have the hand holding the Razor down by your hip, about 2 feet away from it.
  • The handle on the Razor should also be adjusted to 45 degrees.
  • 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.

BACK – (3 sets regular, 2 supersets) Wide Grip Weighted Pull Ups SS with Seated DH Close 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 Close 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 and 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 the lower part of the 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.

ABS – (3 sets regular, 2 supersets) Hanging Toes to Bar SS with Razor Ab Roll

Hanging Toes to Bar

  • 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, raise your legs keeping your knees together and try to touch your toes to the bar you are gripping.
  • Then with slow and controlled movement, return your legs down to the starting position.
  • Beginners can raise your legs until the torso makes a 90-degree angle with the legs and hold the contraction for a second before returning to start position.
  • Repeat for the recommended amount of repetitions.

Razor Ab Roll

(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.