New Exercise and Fitness Review
Rodney Razor implements a four-day major body part split training regimen, but it’s more complicated than your average lifting plan. The 2014 BodySpace Spokesmodel also infuses his workouts with HIIT cardio, abdominal training, and specific exercises for his calves and traps.
He also plays basketball 3-4 times every week and uses what he calls “cardio in disguise” to amplify the intensity of his workouts. Check out his split and get ripped like Rodney!
Fitness 360
Watch The Video – 10:04
Rodney’s Training Philosophy
You’ll hear a lot of personal trainers preach heavy weight, and often they say “the heavier the better.” But Rodney has a different approach, both for himself and the clients who pay for his expertise. He spent years in the heavy-lifting universe, but says it was strenuous on his joints. He had to adapt.
“You go heavy and that’s fine, but it’s not appropriate when new clients come into the gym and don’t know anything about weight training,” Razor says.
Although he doesn’t push his clients to start with heavy weights, he does make sure they’re still being challenged. Rodney uses a theory called “cardio in disguise” to increase the intensity of his client’s workouts. “If you’re working at a high intensity, you are getting your cardio in,” Razor says. “Cardio means getting your heart rate up, whether you’re running or weight training. If your heart rate is up, then it’s still cardio.”
“Although he doesn’t push his clients to start with heavy weights, he does make sure they’re still being challenged. Rodney uses a theory called “cardio in disguise” to increase the intensity of his client’s workouts.”
For himself, Rodney likes to use high-intensity interval training (HIIT) circuits that include burpees, high, knees, jumping jacks, squat jumps, and more. Interspersed in a weight training regimen, these plyometrics are all the cardio Rodney needs. If he is ever caught on a treadmill, he is doing sprint drills. “I am a sprinter, a basketball player, and then I am a football player,” Razor says. “Those are spurt exercises, where you’re “boom,” then you stop, then you’re “boom” again. That’s how I tailor my training.”
Although Rodney likes to keep his training tailored to his love of sports, he knows that to keep the results coming, he has to constantly vary his workouts. He does the same for his clients.
“People come up to me all the time and ask, ‘Do you only believe in free weights?’ or ‘do you only believe in cables?’ I am like, hey man, believe in whatever you want to believe in; do everything. Even if I do 8-12 reps, the next time I will do 15-20. Or if I do incline dumbbell first, it might be third the next time. You keep that theory of always fresh: switch the order, switch the rep count, things like that, that’s how you get results.”
Training Regimen
Elliptical
10-15 minute warm-upIncline Dumbbell Chest Press
4 set to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)Incline Cable Flyes
3 sets of 8-12 reps, rest 30 seconds between setsSmith Machine Flat Chest Press
3 sets of 8-12 reps, rest 30 seconds between setsPush-Ups
3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)Bent-Over Barbell Row
3 sets of 12-15 reps, rest 30 seconds between setsWide As Possible Grip Pull-Up
3 sets of to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)Sitting Back Row
3 sets of 8-12 reps, rest 30 seconds between setsLower Back Extension
3 sets of 12-15 reps, rest 30 seconds between setsCardio: HIIT
Squat Jump
3 sets of 30 seconds, rest 30 seconds between setsBurpees
4 sets of 25 reps, rest 30 seconds between setsHigh Knees
3 sets of 1 minute, rest 30 seconds between setsExplosive Jumping Jacks
5 sets of 25 reps, rest 30 seconds between sets
15-20 minutes
10-15 minute warm-upSquats
3 sets of 12-15 reps, rest 30 seconds between setsLeg Press
4 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)Walking Lunge
3 sets of 20 steps, rest 30 seconds between setsLeg Curl Machine
3 sets of 8-12 reps, rest 30 seconds between setsSingle-Leg Dumbbell Calf Raise
3 sets of 15-20 reps, rest 30 seconds between setsStanding Smith Machine Calf Raise
3 sets of 25 reps, rest 30 seconds between setsCalf Press
4 sets of 25 reps, rest 30 seconds between setsSeated Dumbbell Shoulder Press
3 sets of 12-15 reps, rest 30 seconds between sets (slow on the way down, 4 seconds)Smith Machine Military Press
3 sets of 8-12 reps, rest 30 seconds between setsSmith Machine Military Press – Behind the Neck (shown with barbell)
3 sets of 8-12 reps, rest 30 seconds between setsLeaning Cable Lateral Raise
3 sets of 8-12 reps, rest 30 seconds between setsCardio
Sprint Drills on the Treadmill
Ab Wheel Crunch
3 sets of 12-15 reps, rest 30 seconds between setsPlank
2 set of 1 minute holds, rest 30 seconds between setsV-Up Crunch
3 sets of 15-20 reps, rest 30 seconds between sets
10-15 minute warm-upSkullcrusher
4 sets of 8-12 reps, rest 30 seconds between setsWeighted Triceps Dip
3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)Reverse Triceps Cable Push-Downs
3 sets of 8-12 reps, rest 30 seconds between setsTriceps Push-Downs
3 sets of 15-20 reps, rest 30 seconds between setsDouble-Arm Dumbbell Biceps Curl
3 sets of 8-12 reps, rest 30 seconds between setsPreacher Curl
3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)Reverse Barbell Biceps Curl
3 sets of 12-15 reps, rest 30 seconds between setsCurl Machine
3 sets of 15-20 reps, rest 30 seconds between setsCardio: HIIT
3 sets of 30 seconds, rest 30 seconds between sets
4 sets of 25 reps, rest 30 seconds between sets
3 sets of 1 minute, rest 30 seconds between sets
5 sets of 25 reps, rest 30 seconds between sets
15-20 minutes
10-15 minute warm-upIncline Cable Press
4 sets of 8-12 reps, rest 30 seconds between sets
as many sets as needed for 200 total repsChest Press Machine
3 sets of 15-20 reps, rest 30 seconds between setsDeadlift
3 sets of 12-15 reps, rest 30 seconds between setsLat Pull-Down
3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)Bent-Over Double-Arm Dumbbell Row
3 sets of 8-12 reps, rest 30 seconds between setsBarbell Shrug
3 sets of 15-20 reps, rest 30 seconds between setsDumbbell Shoulder Press
3 sets of 8-12 reps, rest 30 seconds between setsMilitary Press
3 sets of 8-12 reps, rest 30 seconds between setsDumbbell Lateral Raise
4 sets of 12-15 reps, rest 30 seconds between setsBicycle Crunch
4 sets of 25 slow reps, rest 30 seconds between setsHanging Leg Lift
3 sets 15 slow reps, rest 30 seconds between setsCrunch on Stability Ball
3 sets of 30 reps, rest 30 seconds between setsCable Crunch with Rope
3 sets of 15-20 reps, rest 30 seconds between setsCardio: HIIT
3 sets of 30 seconds, rest 30 seconds between sets
4 sets of 25 reps, rest 30 seconds between sets
3 sets of 1 minute, rest 30 seconds between sets
5 sets of 25 reps, rest 30 seconds between sets
15-20 minutes
10-15 minute warm-up
3 sets of 12-15 reps, rest 30 seconds between sets
4 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
3 sets of 20 steps, rest 30 seconds between sets
3 sets of 8-12 reps, rest 30 seconds between sets
3 sets of 15-20 reps, rest 30 seconds between sets
3 sets of 25 reps, rest 30 seconds between sets
4 sets of 25 reps, rest 30 seconds between sets
3 sets of 12-15 reps, rest 30 seconds between sets (slow on the way down, 4 seconds)
3 sets of 8-12 reps, rest 30 seconds between sets
3 sets of 8-12 reps, rest 30 seconds between sets
3 sets of 8-12 reps, rest 30 seconds between setsCardio
3 sets of 12-15 reps, rest 30 seconds between sets
2 set of 1 minute holds, rest 30 seconds between sets
3 sets of 15-20 reps, rest 30 seconds between sets
10-15 minute warm-up
4 sets of 8-12 reps, rest 30 seconds between sets
3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
3 sets of 8-12 reps, rest 30 seconds between sets
3 sets of 15-20 reps, rest 30 seconds between sets
3 sets of 8-12 reps, rest 30 seconds between sets
3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
3 sets of 12-15 reps, rest 30 seconds between sets
3 sets of 15-20 reps, rest 30 seconds between setsCardio
Basketball
Sometimes cardio from a pick-up game of basketball or flag football.
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Fitness 360: Rodney Razor - Razor-Sharp Training
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