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Day 2

Day Progress:

Razor Hybrid Fitness Advanced

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

SHOULDERS – (3 sets) Seated Overhead Dumbbell Press

Seated Overhead Dumbbell Press

  • Sit down on an exercise bench with the back support at a slight angle and hold two dumbbells in above your shoulders with your elbow to hand perpendicular to the floor and palms facing in front of you.
  • Then raise the dumbbells over your head until they are fully extended.
  • Then follow the same line down as you return the dumbbells to the original position.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (3 sets) Plank SH Razor Uppercuts

Plank SH Razor Uppercuts

  • 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 (this can also be done with no band or cable attached).
  • Get down in the push up, or plank position with your head facing the point of attachment.
  • Keep the handle in the neutral position or in a 45 degree position and grab the handle with palm up.
  • Put a slight bend on the elbow that is not holding the Razor in order to prevent stress at the biceps tendon.
  • Start with the arm holding the Razor fully extended straight at your side. (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 to begin, and pushing through the floor, begin moving your arm forward until your forearm is parallel to the ground, like an “uppercut” punch.
  • 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 – (3 sets) Regular Deadlifts

Regular Deadlifts

  • Stand in front of a loaded barbell with your shins almost touching the bar.
  • While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using an alternating hand grip on the bar.
  • Begin to stand up straight by pushing with your legs while simultaneously getting your torso to the upright position.
  • In the upright position, stick your chest out and contract the back by bringing the shoulder blades back, much like a soldiers in the military looks when they are in standing at attention.
  • Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight.
  • The bar should be controlled by gravity, not moving forward or backward, just straight down and straight up.
  • When the weights on the bar touch the floor, or less than 2 inches from the floor, you are back at the starting position and ready to perform another repetition.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with no weight on a barbell for a beginner.

ABS – (3 sets) Decline Sit Ups

Decline Sit Ups

  • Secure your legs at the end of a decline bench and lie down.
  • Cross your arms across your chest as you begin to sit up.
  • Perform the sit up while trying to focus on core strength and not using the legs.
  • At the top position try to touch your elbows to your knees and return to the start position.
  • If you can do more than the recommended repetition range, then slow the reps down and hold for 2 or 3 seconds at the top of the sit up or go until you reach muscle failure for each set.
  • Repeat for the recommended amount of repetitions.

Try 100’s

  • Try to get to one hundred decline sit ups in 3 sets with only one minute and thirty seconds rest in-between sets.
  • During each set do not pause for more than 2 seconds, and set the decline angle for 35 or 45 degrees.
  • Your rep range might look like this; set 1- 40 reps, set 2 – 35 reps, set 3 – 25 reps.
  • Get 100 any way you can, and remember, the lesser the angle, the easier it is.