Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 5, Day 1 • 10 to 12 reps, 2 minute rest

BACK – (3 sets) Seated DH Reverse Grip Lat Pull Downs

Seated DH Reverse Grip Lat Pull Downs

  • Sit down on a pull-down machine with a wide bar attached to the top pulley.
  • Make sure that you adjust the knee pad of the machine to fit your leg height.
  • These pads will prevent your body from being raised up by the resistance attached to the bar.
  • Grab the bar with the palms facing backward using a grip that is less than shoulder width apart.
  • Extend both arms in front of you and bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Bring the bar down until it touches your lower chest.
  • Try to squeeze the back muscles once you reach the full contracted position almost like you are trying to touch your elbows behind your back.
  • Your upper body should remain stationary and only the arms should move.
  • Then slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Return to the starting position and repeat for recommended repetitions.

CHEST – (3 sets) Decline Bench Barbell Press

Decline Bench Barbell Press

  • Secure your legs at the end of the decline bench and lay down on the bench.
  • 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 bottom of the chest.
  • Then follow the same line up to the starting position using the chest muscles, squeezing at the top of the movement.

BICEPS – (3 sets) Standing SH Hammer Razor Cable Curls

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.

CALVES – (3 sets) Standing DL Calf Raise

Standing DL Calf Raise

  • Position a 2″ ledge underneath both feet.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift your body up using both calves at the same time.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.