Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 8, Day 1 • 12 to 15 reps, 1 minute rest

BACK – (3 Supersets) Seated DH Grip Lat Pull Downs SS with Seated DH Cable Row

Seated DH Wide Grip Lat Pull Downs SS

  • 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 forward using a grip that is further 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 upper chest.
  • Try to squeeze the back muscles once you reach the fully 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.

Seated DH Cable Row

  • Sit down on the machine and attach the V-bar to the cable.
  • Place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles with your palms facing each other.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs.
  • Your back should be slightly arched and your chest should be sticking out.
  • You should be feeling a nice stretch on your lats as you hold the bar in front of you.
  •  Then while keeping the torso stationary, pull the handles back towards your lower torso until you touch the lower abdominals.
  • At that point you should be squeezing your back muscles hard almost like you are trying to touch your elbows behind your back.
  • Hold that contraction for a second and slowly go back to the original position following the same line.
  • Repeat for recommended repetitions.

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

Dumbbell Bench Press SS

  • Lie down on a flat bench with a dumbbell in each hand at your chest, and 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.

BICEPS – (3 Supersets) Standing Straight Bar Curls SS with Alternating Dumbbell Curls

Standing Straight Bar Curls SS

  • 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.

Standing Alternating Dumbbell Curls

  • Stand up straight holding a dumbbell in each hand with both feet shoulder width apart.
  • The palms of the hands should be facing your torso to start.
  • While holding the upper arm stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Hold the contracted position for a second as you squeeze the biceps.
  • As you return the right arm down to the starting position, begin moving the left arm up, following the same line as the right arm.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

CALVES – (3 sets) Standing SL Calf Raises

Standing SL Calf Raises

  • Position a 2″ ledge underneath one foot, and place the other foot behind you just off the ground.
  • 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 foot on the ledge, and your heel touching the floor.
  • Then in a controlled fashion, lift your body only using your calf.
  • 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.