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Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 9, Day 4 • 8 to 11 reps, 90 Second rest

BACK – (5 sets) Standing Barbell or Smith Machine Bent Over Rows

Standing Barbell Bent Over Row

  • Load the barbell on the floor, or the smith machine at the lowest setting.
  • Bend your knees slightly and stand with feet shoulder width apart. Bend forward slightly at the waist and let both hands hang straight down, grabbing the bar with your palms down and shoulder width apart.
  • Then pick the bar up so that the starting position has the bar just at your knees.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the bar towards your upper abdomen or lower chest.
  • At the top you should be squeezing your back muscles hard almost like you are trying to touch your elbows behind your back.
  • Repeat for recommended repetitions.

Standing Smith Machine Bent Over Row

  • Load the barbell on the floor, or the smith machine at the lowest setting.
  • Bend your knees slightly and stand with feet shoulder width apart. Bend forward slightly at the waist and let both hands hang straight down, grabbing the bar with your palms down and shoulder width apart.
  • Then pick the bar up so that the starting position has the bar just at your knees.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the bar towards your upper abdomen or lower chest.
  • At the top you should be squeezing your back muscles hard almost like you are trying to touch your elbows behind your back.
  • Repeat for recommended repetitions.

CHEST – (5 sets) Plank SH Tension Razor Push Up with Twist

Plank SH Tension Razor Push Up with Twist

BICEPS – (5 sets) Standing Alternating Dumbbell Curls

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 – (5 sets) Standing DL Calf Raises

Standing DL Calf Raises

  • Position a 2″ ledge underneath both feet.
  • 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 feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift your body up using both calves at the same time.
  • 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.