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Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 6, Day 4 • 6 to 9 reps, 2 minute rest

CHEST – (3 Supersets) Incline Bench Dumbbell Press  SS with Plank SH Side Razor Fly

Incline Bench Dumbbell Press SS

  • Lie down on an incline bench that is no more than a 45 degree angle, with your feet flat on the floor.
  • The dumbbells should be just to the sides of your chest, with your upper arm and forearm just past a 90 degree angle.
  • Be sure to maintain full control of the dumbbells at all times and have a spotter if possible.
  • Then use your chest to push the dumbbells up in a controlled motion.
  • The dumbbells should be furthest away from each other at the bottom of the movement, and slowly get closer as you move them up.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming down in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

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 a little more than arms length away from the point of attachment (this movement can also be done with bodyweight only).
  • 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 – (3 sets) SH Smith Machine Row

SH Smith Machine Row

  • Load the smith machine at the lowest setting.
  • Bend your knees slightly and stand with feet shoulder width apart.
  • Bend forward at the waist and let your right hand hang straight down and grab the bar with your palm down.
  • Your grip should be around 6” away from the center of the bar.
  • Then pick the bar up so that the starting position has the bar just at your knees.
  • Then retract the shoulder blades moving your right arm up as you place your left arm on your knee.
  • Flex the elbow, drawing the bar towards your upper abdomen or lower chest.
  • At the top you should be squeezing your back muscles hard.
  • One complete set is when both sides have been worked.
  • Repeat for recommended repetitions.

BICEPS – (3 sets) Standing Straight Bar 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.

CALVES – (3 sets) Seated DL Calf Raises

Seated DL Calf Raises

  • Position a 2″ ledge underneath both feet, sit down on a bench, and rest dumbbells on your knees. You can also utilize a number of different machines that work better at most any gym.
  • Load the machine with the proper weight or use the correct weighted dumbbells.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift the weight using both calves at the same time.
  • Extend your calves completely on your toes before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.