Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 4, Day 5 • 6 to 9 reps, 1 minute rest

BICEPS – (5 sets) 3 sets of Standing Alternating Band Curls or Dumbbell Curls and 2 sets of Plank SH Razor Curls

Standing Alternating Band Curls

  • Hook up both handles to the selected band(s) for resistance.
  • Stand up straight and stand on the band with both feet about 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.

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.

Plank SH Razor Curls

  • 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.

TRICEPS – (5 sets) 3 sets of Standing SH Band Push Down w/ Band at the Top of Hinge and 2 sets of Plank SH Reverse Grip Razor Kickbacks

Standing SH Band Push Down With Band at Top of Hinge

  • Position the door stop on the hinge side of the door as high as it will go and hook one handle up to the band(s) making a loop through the door attachment.
  • Stand up straight, facing the door, until you are about 2 feet away.
  • Grab the handle with your elbow tight to your side, palm down towards the floor, 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, 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.

Plank SH Reverse Grip Razor Kickbacks

  • 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 head facing the point of attachment, and grip the Razor with your palm facing the machine.
  • 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, fully extend your arm back until it is completely straight.
  • 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.

LEGS – (5 sets) Pistol Squats

Pistol Squats

  • Start in the standing position and have a chair or something stationary near to rest your hand on for stabilization if you are a beginner.
  • Hold one leg off of the floor and squat down on the other.
  • Squat down by flexing the knee and sitting back with the hips.
  • Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
  • Switch legs and repeat the movement for one complete set.