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Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 7, Day 4 • 8 to 11 reps, 90 Second rest

CHEST – (3 sets) Plank SH 45° Bottom Razor Fly

Plank SH 45° Bottom 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).
  • Move your entire body forward so that your arm will move at a 45 degree angle towards the machine, and your bottom position will have the hand holding the Razor down by your hip, about 2 feet away from it.
  • The handle on the Razor should also be adjusted to 45 degrees.
  • 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) Plank SH Reverse Grip Razor Pull Back

Plank SH Reverse Grip Razor Pull Back

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form.
  • Grab the Razor with your right hand, palm up, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground.
  • At the back of the movement retract at the shoulder blade of the working side and draw your elbow tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • A complete set is when both sides have been worked.

BICEPS – (3 Supersets) Plank SH Razor Curls SS with Pull Ups

Plank SH Razor Curls SS

  • 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.
  • 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.

Pull Ups

  • Grab the pull-up bar with the palms of your hands facing forward. Your hands should be spaced at shoulder width apart, or a little less.
  • Both arms should be fully extended for your starting position with your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out.
  • Begin to pull your torso up until your head is above your hands while contracting your biceps.
  • After a brief moment at the top contracted position, slowly lower your torso back to the starting position with your arms extended.
  • This entire movement should be controlled with little to no swinging or swaying of the body.
  • Repeat for the recommended amount of repetitions.

REVERSE GRIP PULL UPS

  • Grab the pull-up bar with the palms of your hands facing toward you and your hands spaced at shoulder width apart, or a little less.
  • Both arms should be fully extended for your starting position with your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out.
  • Begin to pull your torso up until your head is above your hands while contracting your biceps.
  • After a brief moment at the top contracted position slowly lower your torso back to the starting position with your arms extended.
  • This entire movement should be controlled with little to no swinging or swaying of the body.
  • Repeat for the recommended amount of repetitions.

CALVES – (3 Supersets) Seated DL Calf Raises SS with SL Calf Raises

Seated DL Calf Raises SS

  • 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.

Seated SL Calf Raises

  • Position a 2″ ledge underneath one foot, sit down on a bench, and rest a dumbbell on your knee. 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 foot on the ledge, and your heel touching the floor.
  • Rest the other foot behind the working foot.
  • Then in a controlled fashion, lift the weight using the working foot.
  • Extend your foot completely on your toe before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.