Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 4, Day 1 • 10 to 12 reps, 1 minute rest

CHEST – (5 sets) 3 sets of Incline Bench Press and 2 sets of Feet Elevated Plank SH Side Razor Fly

Incline Bench Press

  • Lie down on an incline bench that is no more than a 45 degree angle, with your feet flat on the floor.
  • Use a grip that is just past shoulder width apart, grip the barbell.
  • The arms should be perpendicular to the floor and this will be your starting position.
  • To protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack, or if you have a smith machine available, use it in place of a spotter.
  • Slowly come down until the bar hits the top of the chest.
  • Then follow the same line up to the starting position using the chest muscles, squeezing at the top of the movement.

Feet 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 with your feet elevated at least 24” and your body a little more than arm length away from the point of attachment (this movement can also be done with bodyweight only as well).
  • 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 – (5 sets) Wide Grip Weighted Pull Ups

Wide Grip Weighted Pull Ups

  • 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.

BICEPS – (5 sets) Seated Incline Bench Alternating Dumbbell Curls

Seated Incline Bench Alternating Dumbbell Curls

  • Sit down on an incline bench with a dumbbell in each hand being held at arms length, letting gravity pull them straight down for the starting position.
  • While holding the upper arm stationary and your elbow in one spot, curl the right weight forward while contracting the bicep.
  • As you do so, rotate the hand so that the palm is facing up.
  • Continue the movement until your bicep is fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps then slowly begin to bring the dumbbell back to starting position following the same line down.
  • As your right arm is moving down, repeat the movement with the left hand.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.