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-up
Incline 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 sets
Smith Machine Flat Chest Press
3 sets of 8-12 reps, rest 30 seconds between sets
Push-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 sets
Wide 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 sets
Lower Back Extension
3 sets of 12-15 reps, rest 30 seconds between sets
Cardio: HIIT
Squat Jump
3 sets of 30 seconds, rest 30 seconds between sets
Burpees
4 sets of 25 reps, rest 30 seconds between sets
High Knees
3 sets of 1 minute, rest 30 seconds between sets
Explosive Jumping Jacks
5 sets of 25 reps, rest 30 seconds between sets
- Moderate-Intense Elliptical
15-20 minutes
- Elliptical
10-15 minute warm-up
Squats
3 sets of 12-15 reps, rest 30 seconds between sets
Leg 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 sets
Leg Curl Machine
3 sets of 8-12 reps, rest 30 seconds between sets
Single-Leg Dumbbell Calf Raise
3 sets of 15-20 reps, rest 30 seconds between sets
Standing Smith Machine Calf Raise
3 sets of 25 reps, rest 30 seconds between sets
Calf Press
4 sets of 25 reps, rest 30 seconds between sets
Seated 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 sets
Smith Machine Military Press – Behind the Neck (shown with barbell)
3 sets of 8-12 reps, rest 30 seconds between sets
Leaning Cable Lateral Raise
3 sets of 8-12 reps, rest 30 seconds between sets
Cardio
Sprint Drills on the Treadmill
Ab Wheel Crunch
3 sets of 12-15 reps, rest 30 seconds between sets
Plank
2 set of 1 minute holds, rest 30 seconds between sets
V-Up Crunch
3 sets of 15-20 reps, rest 30 seconds between sets
- Elliptical
10-15 minute warm-up
Skullcrusher
4 sets of 8-12 reps, rest 30 seconds between sets
Weighted 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 sets
Triceps Push-Downs
3 sets of 15-20 reps, rest 30 seconds between sets
Double-Arm Dumbbell Biceps Curl
3 sets of 8-12 reps, rest 30 seconds between sets
Preacher 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 sets
Curl Machine
3 sets of 15-20 reps, rest 30 seconds between sets
Cardio: HIIT
- Squat Jump
3 sets of 30 seconds, rest 30 seconds between sets
- Burpees
4 sets of 25 reps, rest 30 seconds between sets
- High Knees
3 sets of 1 minute, rest 30 seconds between sets
- Explosive Jumping Jacks
5 sets of 25 reps, rest 30 seconds between sets
- Moderate-Intense Elliptical
15-20 minutes
- Elliptical
10-15 minute warm-up
Incline Cable Press
4 sets of 8-12 reps, rest 30 seconds between sets
- Push-Up
as many sets as needed for 200 total reps
Chest Press Machine
3 sets of 15-20 reps, rest 30 seconds between sets
Deadlift
3 sets of 12-15 reps, rest 30 seconds between sets
Lat 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 sets
Barbell Shrug
3 sets of 15-20 reps, rest 30 seconds between sets
Dumbbell Shoulder Press
3 sets of 8-12 reps, rest 30 seconds between sets
Military Press
3 sets of 8-12 reps, rest 30 seconds between sets
Dumbbell Lateral Raise
4 sets of 12-15 reps, rest 30 seconds between sets
Bicycle Crunch
4 sets of 25 slow reps, rest 30 seconds between sets
Hanging Leg Lift
3 sets 15 slow reps, rest 30 seconds between sets
Crunch on Stability Ball
3 sets of 30 reps, rest 30 seconds between sets
Cable Crunch with Rope
3 sets of 15-20 reps, rest 30 seconds between sets
Cardio: HIIT
- Squat Jump
3 sets of 30 seconds, rest 30 seconds between sets
- Burpees
4 sets of 25 reps, rest 30 seconds between sets
- High Knees
3 sets of 1 minute, rest 30 seconds between sets
- Explosive Jumping Jacks
5 sets of 25 reps, rest 30 seconds between sets
- Moderate-Intense Elliptical
15-20 minutes
- Elliptical
10-15 minute warm-up
- Squats
3 sets of 12-15 reps, rest 30 seconds between sets
- Leg 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 sets
- Leg Curl Machine
3 sets of 8-12 reps, rest 30 seconds between sets
- Single-Leg Dumbbell Calf Raise
3 sets of 15-20 reps, rest 30 seconds between sets
- Standing Smith Machine Calf Raise
3 sets of 25 reps, rest 30 seconds between sets
- Calf Press
4 sets of 25 reps, rest 30 seconds between sets
- Seated 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 sets
- Smith Machine Military Press – Behind the Neck (shown with barbell)
3 sets of 8-12 reps, rest 30 seconds between sets
- Leaning Cable Lateral Raise
3 sets of 8-12 reps, rest 30 seconds between sets
Cardio
- Sprint Drills on the Treadmill
- Ab Wheel Crunch
3 sets of 12-15 reps, rest 30 seconds between sets
- Plank
2 set of 1 minute holds, rest 30 seconds between sets
- V-Up Crunch
3 sets of 15-20 reps, rest 30 seconds between sets
- Elliptical
10-15 minute warm-up
- Skullcrusher
4 sets of 8-12 reps, rest 30 seconds between sets
- Weighted 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 sets
- Triceps Push-Downs
3 sets of 15-20 reps, rest 30 seconds between sets
- Double-Arm Dumbbell Biceps Curl
3 sets of 8-12 reps, rest 30 seconds between sets
- Preacher 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 sets
- Curl Machine
3 sets of 15-20 reps, rest 30 seconds between sets
Cardio
Basketball
Sometimes cardio from a pick-up game of basketball or flag football.
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