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Day 2

Day Progress:

Razor Hybrid Fitness Advanced

Week 4, Day 2 • 10 to 12 reps, 1 minute rest

SHOULDERS – (5 sets) Seated Overhead Barbell Press

Seated Overhead Barbell Press

  • Sit down on an bench that does not have a back on it.
  • Sit up straight and grab the bar, holding it in front of you at chest level with your palms facing away from your body.
  • Your grip should be shoulder width apart, or just outside shoulder width, with your elbow to hand perpendicular to the floor.
  • Then begin to raise the bar straight above your head, moving the bar just a few inches in front of your face.
  • Continue lifting the barbell until your arms are extended above you in straight arm position.
  • Then follow the same line down as you return the barbell to the original position, just below your chin.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (5 sets) 3 sets Standing DH Straight Bar Cable Push Downs, 2 sets Plank SH Razor Kickbacks

Standing DH Straight Bar Cable Push Downs


STANDING DOUBLE HAND CABLE PUSH DOWN WITH STRAIGHT BAR

  • Attach a straight bar to a cable machine that is at least 5′ tall. Grab the bar with an overhand grip shoulder width apart.
  • Start this move with your arms at a 90 degree angle, and your forearms parallel to the ground.
  • Press down on the bar while keeping the elbows in the same place they started, close to the body.
  • Keep the shoulders and back from moving.
  • Press down until your arms are full extended down, then return your hands to the start position.

Plank SH Razor Kickbacks

  • 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 grab the Razor with your palm facing your feet.
  • 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.

LEGS – (5 sets) SL Extension

SL Extension

  • 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 right leg out and make sure that the rest of the body remains stationary on the seat, with your left leg remaining in the starting position.
  • 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 with the right leg before working the left leg.
  • One complete set is when both legs have been worked for the recommended repetitions.