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Day 2

Day Progress:

Razor Hybrid Fitness Advanced

Week 7, Day 2 • 12 to 15 reps, 90 Second rest

SHOULDERS – (3 Supersets) Seated Overhead Dumbbell Press SS with Angels

Seated Overhead Dumbbell Press SS

  • 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.

Angels

  • This exercise is to be performed with no cable or band attached to the Razor.
  • Get down in the plank or push up position, which is on your knees or toes, keeping your body as straight as possible from your head to your knees, or toes, throughout the entire movement.
  • Keep the arm that’s holding the Razor back between your lower abdomen and shoulder with palm down for your starting position.
  • Place your opposite arm on the ground as you would in the top position for a regular push up.
  • Keep your elbow bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • Extend the Razor out past your head until your chest is a few inches off the ground. Then follow the same line back to the starting position.
  • Then go back out, except this time at a 45 degree angle from the last movement, until your chest is a few inches off the ground. Then follow the same line back up to the start position.
  • This completes one full repetition for the 2-point angel shoulder exercise. One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

Advanced 3-point Angels

  • Add a side chest fly into the end of the sequence for one complete repetition.
  • This is for a HIIT that targets muscle endurance and cardio respiratory through the core, chest, shoulders, back, and triceps.

TRICEPS – (3 Supersets) Standing SH Cable Push Down SS with Dips

Standing SH Cable Push Down SS

  • Attach a single handle attachment to the highest setting on a cable machine and grab it with your palm facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab it with your elbow tight to your side with your arm making a 90 degree angle, and your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point.
  • From your elbow to your shoulder should not move during this movement.
  • 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.

STANDING SINGLE HAND CABLE PUSH DOWN WITH STRAIGHT BAR

  • Attach a straight bar attachment to the highest setting on a cable machine and grab it with your palms facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab the bar with both hands, keeping your elbows tight to your side.
  • Your arms should make a 90 degree angle, and your forearms should be parallel to the ground for your starting position.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your arms down, making the elbow the pivot point. The point from your elbow to your shoulder should not move during this movement.
  • 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.

Dips

  • Position yourself in a dip machine and start with your arms locked at the elbows, your feet crossed with a 90 degree bend, and your torso upright.
  • Keep your elbows in close to your body as you lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then push your torso back up using your triceps to bring your body back to the starting position.
  • For a beginner you can use the dip assist machine if available or have a spotter assist you as they hold your feet.
  • Follow the same line up and repeat for recommended repetitions.

LEGS – (3 sets) SL Curls

SL Curls

  • Adjust the foot position on the machine to be just above your heel when you lie face down on the leg curl machine.
  • Fully stretch and grab the side handles of the machine and position your toes straight down for your starting position.
  • Curl your right leg up as far as possible without lifting the upper legs or lower torso from the pad, or starting position, while keeping your left leg in the starting position.
  • Squeeze at the top glute to heel position and bring the legs back to the initial position.
  • Complete the full repletion range on the right leg before moving to the left.
  • One complete set is when both legs have been worked for the recommended repetitions.

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.