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Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 2, Day 4 • 4 to 7 reps, 90 second rest

BACK – (4 sets) Standing Barbell or Smith Machine Bent Over Row

Standing Barbell Bent Over Row

  • Load the barbell on the floor, or the smith machine at the lowest setting.
  • Bend your knees slightly and stand with feet shoulder width apart. Bend forward slightly at the waist and let both hands hang straight down, grabbing the bar with your palms down and shoulder width apart.
  • Then pick the bar up so that the starting position has the bar just at your knees.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the bar towards your upper abdomen or lower chest.
  • At the top you should be squeezing your back muscles hard almost like you are trying to touch your elbows behind your back.
  • Repeat for recommended repetitions.

Standing Smith Machine Bent Over Row

  • Load the barbell on the floor, or the smith machine at the lowest setting.
  • Bend your knees slightly and stand with feet shoulder width apart. Bend forward slightly at the waist and let both hands hang straight down, grabbing the bar with your palms down and shoulder width apart.
  • Then pick the bar up so that the starting position has the bar just at your knees.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the bar towards your upper abdomen or lower chest.
  • At the top you should be squeezing your back muscles hard almost like you are trying to touch your elbows behind your back.
  • Repeat for recommended repetitions.

CHEST – (4 sets) Plank SH Side Razor Fly (Advanced with free hand elevated)

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.

ABS – (4 sets) Hanging Toes to Bar

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.

CALVES – (4 sets) Standing SL Calf Raises

Standing SL Calf Raises

  • Position a 2″ ledge underneath one foot, and place the other foot behind you just off the ground.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your foot on the ledge, and your heel touching the floor.
  • Then in a controlled fashion, lift your body only using your calf.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.