Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 2, Day 5 • 4 to 7 reps, 90 second rest

TRICEPS – (4 sets regular, 1 superset) Skull Crushers SS with Close Grip Barbell Bench Press

Skull Crushers SS

  • Hold a barbell shoulder width apart or an EZ Curl bar on the inner handles with your palms facing forward and lie on your back on a flat bench with your head at the end of the bench.
  • Start with the bar above your chest with your arms fully extended.
  • Slowly bring the bar back with your elbows locked, only moving your arm from your elbow to forearm, until the bar is directly over your forehead.
  • Then follow the same line coming back to the start position in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Close Grip Barbell Bench Press

  • Hold a barbell shoulder width apart or an EZ Curl bar on the inner handles with your palms facing forward and lie on your back on a flat bench for your starting position.
  • Your arms should be fully extended above your chest for your starting position.
  • Lower the bar until you feel the bar, or the side of your hands, on your chest, keeping the elbows in close to your torso.
  • Then follow the same line in a controlled fashion back into the start position.
  • Repeat the movement for the recommended amount of repetitions.

BICEPS – (4 sets regular, 1 superset) Plank SH Side Razor Curls SS with Standing SH Hammer Razor Cable Curls

Plank SH Side Razor Curls 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. A true beginner can start in glute to heel form.
  • Keep the arm that is holding the Razor fully extended with palm down to start, while placing the opposite arm on the ground as you would in the top position for a regular push up.
  • Your feet should be against the cable machine or the door where the band is attached.
  • Keep your elbow from moving more than a few inches from that starting position as you pull the Razor along your side representing a bicep curl.
  • Your body will go down about half way and stop before the Razor passes your shoulder, keeping your shoulder to elbow parallel to the ground and pushing through the floor throughout.
  • Follow the same line as you release 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.

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  • 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.
  • The start position is in the bottom of a push up.
  • Your chest should be only a few inches off the ground, and if you are a beginner, just get as low as you can that that allows you to stay there for the duration of the exercise.
  • Then, with your elbow up and straight out you’re your side, extend your arm out until it is straight.
  • Keep your elbow as still as possible throughout the movement.
  • Then return your arm to the start position.
  • 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.

Standing SH Hammer Razor Cable Curls

  • Place the pulley at the lowest setting and attach the Razor to the cable.
  • Lock the Razor into the Hammer position and grab with your right hand, and then stand about two feet away facing the machine.
  • While holding your upper arm and body stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Your elbow should not move for the duration of the exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Then return the right arm down to the starting position.
  • Move Razor to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

LEGS – (4 sets) Squats

Squats

  • This exercise is best performed inside a squat rack or using a smith machine.
  • Step under the bar and place the back of your shoulders on the bar and grab the bar with both hands.
  • Lift the weight from the rack with your feet being shoulder width apart, and toes slightly pointed out.
  • Keep your head up at all times and maintain a good posture with a straight back.
  • This will be your starting position.
  • Begin to slowly lower the bar by bending the knees and hips and maintain a straight posture with your head up.
  • Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Your knees should not be past your toes in the bottom position.
  • Begin to raise the bar pushing through the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with body weight for a beginner.