Skip to content

Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 12, Day 5 • 8 to 11 reps, 2 minute rest

LEGS – (3 sets regular, 2 supersets) SL Dumbbell Box Step Ups SS with DL Extensions

SL Dumbbell Box Step Ups SS

  • Stand up straight while holding a dumbbell in each hand on the floor.
  • Place the right foot on the elevated platform or box.
  • Step on the platform by extending the hip and the knee of your right leg.
  • Do not place your left leg on the box until your right leg is fully extended straight.
  • Step down with the left leg and return to the original standing position.
  • You can repeat with the right leg for the recommended amount of repetitions, or alternate with each leg the entire time.
  • One complete set is when both legs have been worked for the recommended repetitions.

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.

BICEPS – (3 sets regular, 2 supersets) Standing EZ Bar Curls SS with Pull Ups to Failure

Standing EZ Bar Curls

  • Stand up straight holding an EZ curl bar with arms fully extended at your waist and with both feet shoulder width apart.
  • Both hands should be holding the inner grip.
  • While holding the upper body and arm stationary, curl the bar forward while contracting the biceps until your arms are at shoulder level.
  • Your elbows should not move forward or backward during the entire exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the arms down to the starting position follow the same line down.
  • Repeat for the recommended amount of repetitions.

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.

TRICEPS – (3 sets regular, 2 supersets) Plank SH Reverse Grip Razor Kickbacks SS with Standing SH Hammer Grip Razor Cable Push Down

Plank SH Reverse Grip Razor Kickbacks SS

  • 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 head facing the point of attachment, and grip the Razor with your palm facing the machine.
  • 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.

Standing SH Hammer Grip Razor Cable Push Down

  • Position the door stop on the hinge side of the door as high as it will go and hook the Razor up to the band(s) making a loop through the door attachment, or move the cable on the highest setting.
  • Stand up straight, facing the door or machine, until you are about 2 feet away.
  • Adjust the Razor into the hammer locking position and grab it with your elbow tight to your side and your arm making a 90 degree angle with your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point, until your arm is completely straight at your side.
  • From your elbow to your shoulder should not move during this movement.
  • 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.