Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 4, Day 5 • 6 to 9 reps, 1 minute rest

BICEPS – (5 sets) 3 sets of Standing Straight Bar Curls and 2 sets Plank 45° Razor Curls

Standing Straight Bar Curls

  • Stand up straight holding barbell with arms fully extended at your waist and with both feet about shoulder width apart.
  • Both hands should be shoulder width or just past shoulder width apart.
  • While holding the upper body and arm stationary, curl the bar forward while contracting the biceps until your arms are at shoulder level.
  • Your elbows should not move forward or backward during the entire exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the arms down to the starting position follow the same line down.
  • Repeat for the recommended amount of repetitions.

Plank SH 45° Razor Curls

  • 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 against the door or machine, and your palm down.
  • Lock the Razor into the 45 degree position.
  • 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, start with your arm fully extended and curl until your bicep is fully contracted.
  • Then follow the same line going back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended repetitions.

TRICEPS – (5 sets) Plank SH Razor Kickbacks with a Twist

Plank SH Razor Kickbacks with a Twist


(This exercise can only be done if there is 20 lbs. or more of tension on the razor. Either with bands or a weighted cable.)

  • 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.
  • Adjust the Razor so that the locking pin is released; allow it to rotate 360 degrees.
  • Get down in the push up, or plank position with your head facing the point of attachment.
  • 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) Dumbbell Chair Squats

Dumbbell Chair Squats

  • Stand up straight while holding two dumbbells in your hands by your sides and position your legs using a less-than shoulder-width narrow stance with the toes slightly pointed out.
  • Feet should be around 3-6 inches apart.Keep your head up at all times and maintain good posture with a straight back.
  • Begin to slowly squat down bending the knees as you maintain a straight posture with the head up.
  • Continue down until you sit on the bench or chair, releasing tension from legs for only a second.
  • Then reengage your legs and follow the same line when you stand back up for one complete repetition pushing through the floor with the heel of your foot mainly 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.