Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 8, Day 5 • 8 to 11 reps, 90 Second rest

LEGS – (4 Supersets) Regular Deadlifts SS with DL Curls

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.

DL Curls

SHOULDERS – (4 sets) Seated Arnold Press

Seated Arnold Press

  • Sit down on an exercise bench with the back support at a slight angle and hold two dumbbells in front of you at chest level with your palms facing your body and your elbows resting on your rib cage.
  • Then raise the dumbbells as you rotate the palms of your hands until they are facing forward, keeping your elbows in.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position.
  • Then follow the same line down as you return the dumbbells to the original position by rotating the palms of your hands toward you.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (4 sets) Standing SH Razor Cable Push Down with Twist

Standing SH Razor Cable Push Down with Twist


(This exercise can only be done if there is 20 lbs. or more of tension on the razor. Either with bands or a weighted cable.)

  • Position the door stop on the hinge side of the door as high as it will go, or move the cable on the highest setting, and hook the Razor up to the band(s) making a loop through the door attachment.
  • Stand up straight, facing the door or machine, until you are about 2 feet away.
  • Adjust the Razor so that the locking pin is released, allow it to rotate 360 degrees and grab it with your elbow tight to your side and your arm making a 90 degree angle with 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.
  • Rotate your hand 180 degrees from start position until your arm is completely straight at your side.
  • 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.

ABS – (4 sets) Razor Ab Roll

Razor Ab Roll

(Use Wall if Needed)

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling straight forward as far out as you can without touching the floor with your body.
  • Then pull your body back to the starting position.
  • For a beginner test out your maximum fully extended position using a wall for a stop.
  • Then do repetitions using the wall as your bottom position.
  • Repeat for the recommended amount of repetitions.

RAZOR AB ROLL WITH TWIST

Recommended for only the most advanced individuals

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling out straight forward as far as you can without touching the floor with your body.
  • Then pull your body back to the starting position and roll out at a diagonal fashion to the left, with wrists in and protected from the wheel.
  • Pull your body back to the starting position and repeat for the right side.
  • This exercise emphasizes the obliques.
  • Repeat for the recommended amount of repetitions.