Skip to content

Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 3, Day 4 • 10 to 13 reps, 1 minute rest

CHEST – (4 sets) Dumbbell Bench Press with a Twist at the Top

Dumbbell Bench Press with a Twist at the Top

  • Lie down on a flat bench with a dumbbell In each hand at your chest, and feet flat on the floor.
  • The dumbbells should be 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, rotating your wrists and forearms toward each other the entire upward motion until the palms face each other at the top.
  • 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.

BACK – (4 sets) Plank Hand Over Hand Razor Pull Back

Plank Hand Over Hand Razor Pull Back

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form.
  • Grab the Razor with your right hand, palm down, and place your left hand on top of your right hand.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Lock your elbows in tight so that your forearms are away from the wheels and begin to pull back while pushing through the floor, with you forearms parallel to the ground.
  • At the back of the movement retract at the shoulder blades, and draw your elbows tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • Return to the starting position and repeat for recommended repetitions.

ABS – (4 sets) Hanging Wipers

Hanging Wipers

  • It is time to make it rain! 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, rotate your hip to the right and bring your legs up in a circular motion.
  • Your toes should then come across the bar that your hands are gripping and then down on the left side completing the full 360 degree motion for one full repetition.
  • Then, while keeping your torso solid and legs as straight as possible, rotate your hips left and repeat the same motion on that side.
  • As a beginner, or once you reach failure, do hanging monkey curls to finish the sets.
  • One repetition is one full 360 degree motion.
  • Repeat for the recommended amount of repetitions.

CALVES – (4 sets) Seated DL Calf Raise

Seated DL Calf Raises

  • Position a 2″ ledge underneath both feet, sit down on a bench, and rest dumbbells on your knees. You can also utilize a number of different machines that work better at most any gym.
  • Load the machine with the proper weight or use the correct weighted dumbbells.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift the weight using both calves at the same time.
  • Extend your calves completely on your toes before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.