Fitness 360: Rodney Razor - Razor-Sharp Training

Keep changing, power up the intensity, and push your body to the razor's edge. Check out Rodney Razor's training plan!

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!

Rodney Razor Fit 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."

Rodney Razor
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

Monday: Chest/Back
1

Elliptical Trainer

10-15 minute warm-up
Elliptical Trainer Elliptical Trainer

2

Incline Dumbbell Press

4 set to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Incline Dumbbell Press Incline Dumbbell Press

3

Smith Machine Bench Press

3 sets of 8-12 reps, rest 30 seconds between sets
Smith Machine Bench Press Smith Machine Bench Press

4

Pushups

3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Pushups Pushups

5

Bent Over Barbell Row

3 sets of 12-15 reps, rest 30 seconds between sets
Bent Over Barbell Row Bent Over Barbell Row

6

Wide-Grip Pull-Up

3 sets of to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Wide-Grip Pull-Up Wide-Grip Pull-Up

7

Leverage Incline Chest Press

3 sets of 8-12 reps, rest 30 seconds between sets
Leverage Incline Chest Press Leverage Incline Chest Press

8

Hyperextensions (Back Extensions)

3 sets of 12-15 reps, rest 30 seconds between sets
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Cardio: HIIT
9

Freehand Jump Squat

3 sets of 30 seconds, rest 30 seconds between sets
Freehand Jump Squat Freehand Jump Squat

10

Burpee

4 sets of 25 reps, rest 30 seconds between sets
Burpee Burpee

11

Walking High Knees

3 sets of 1 minute, rest 30 seconds between sets
Walking High Knees Walking High Knees

12

Jumping Jacks

5 sets of 25 reps, rest 30 seconds between sets
Jumping Jacks Jumping Jacks

13

Elliptical Trainer

15-20 minutes
Elliptical Trainer Elliptical Trainer

Tuesday: Legs/Shoulders/Abs
1

Elliptical Trainer

10-15 minute warm-up
Elliptical Trainer Elliptical Trainer

2

Barbell Squat

3 sets of 12-15 reps, rest 30 seconds between sets
Barbell Squat Barbell Squat

3

Leg Press

4 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Leg Press Leg Press

4

Bodyweight Walking Lunge

3 sets of 20 steps, rest 30 seconds between sets
Bodyweight Walking Lunge Bodyweight Walking Lunge

5

Seated Leg Curl

3 sets of 8-12 reps, rest 30 seconds between sets
Seated Leg Curl Seated Leg Curl

6

Dumbbell Seated One-Leg Calf Raise

3 sets of 15-20 reps, rest 30 seconds between sets
Dumbbell Seated One-Leg Calf Raise Dumbbell Seated One-Leg Calf Raise

7

Smith Machine Calf Raise

3 sets of 25 reps, rest 30 seconds between sets
Smith Machine Calf Raise Smith Machine Calf Raise

8

Calf Press

4 sets of 25 reps, rest 30 seconds between sets
Calf Press Calf Press

9

Dumbbell Shoulder Press

3 sets of 12-15 reps, rest 30 seconds between sets (slow on the way down, 4 seconds)
Dumbbell Shoulder Press Dumbbell Shoulder Press

10

Smith Machine Overhead Shoulder Press

3 sets of 8-12 reps, rest 30 seconds between sets
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

11

Standing Barbell Press Behind Neck

3 sets of 8-12 reps, rest 30 seconds between sets
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

12

Bent Over Low-Pulley Side Lateral

3 sets of 8-12 reps, rest 30 seconds between sets
Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side Lateral

Cardio
13
Running, Treadmill Running, Treadmill

14

Ab Roller

3 sets of 12-15 reps, rest 30 seconds between sets
Ab Roller Ab Roller

15

Plank

2 set of 1 minute holds, rest 30 seconds between sets
Plank Plank

16

Jackknife Sit-Up

3 sets of 15-20 reps, rest 30 seconds between sets
Jackknife Sit-Up Jackknife Sit-Up

Wednesday: Arms
1

Elliptical Trainer

10-15 minute warm-up
Elliptical Trainer Elliptical Trainer

2

Lying Triceps Press

4 sets of 8-12 reps, rest 30 seconds between sets
Lying Triceps Press Lying Triceps Press

3

Weighted Triceps Dips

3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Dips - Chest Version Dips - Chest Version

4

Reverse Grip Triceps Pushdown

3 sets of 8-12 reps, rest 30 seconds between sets
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

5

Triceps Pushdown

3 sets of 15-20 reps, rest 30 seconds between sets
Triceps Pushdown Triceps Pushdown

6

Dumbbell Bicep Curl

3 sets of 8-12 reps, rest 30 seconds between sets
Dumbbell Bicep Curl Dumbbell Bicep Curl

7

Preacher Curl

3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Preacher Curl Preacher Curl

8

Reverse Barbell Curl

3 sets of 12-15 reps, rest 30 seconds between sets
Reverse Barbell Curl Reverse Barbell Curl

9

Machine Bicep Curl

3 sets of 15-20 reps, rest 30 seconds between sets
Machine Bicep Curl Machine Bicep Curl

Cardio: HIIT
10

Freehand Jump Squat

3 sets of 30 seconds, rest 30 seconds between sets
Freehand Jump Squat Freehand Jump Squat

11

Burpee

4 sets of 25 reps, rest 30 seconds between sets
Burpee Burpee

12

Walking High Knees

3 sets of 1 minute, rest 30 seconds between sets
Walking High Knees Walking High Knees

13

Jumping Jacks

5 sets of 25 reps, rest 30 seconds between sets
Jumping Jacks Jumping Jacks

14

Elliptical Trainer

15-20 minutes
Elliptical Trainer Elliptical Trainer

Thursday: Chest/Back/Shoulders/Abs
1

Elliptical Trainer

10-15 minute warm-up<
Elliptical Trainer Elliptical Trainer

2

Incline Cable Chest Press

4 sets of 8-12 reps, rest 30 seconds between sets
Incline Cable Chest Press Incline Cable Chest Press

3

Pushups

As many sets as needed for 200 total reps
Pushups Pushups

4

Machine Bench Press

3 sets of 15-20 reps, rest 30 seconds between sets
Machine Bench Press Machine Bench Press

5

Barbell Deadlift

3 sets of 12-15 reps, rest 30 seconds between sets
Barbell Deadlift Barbell Deadlift

6

Wide-Grip Lat Pulldown

3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

7

Bent Over Two-Dumbbell Row

3 sets of 8-12 reps, rest 30 seconds between sets
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

8

Barbell Shrug

3 sets of 15-20 reps, rest 30 seconds between sets
Barbell Shrug Barbell Shrug

9

Standing Dumbbell Press

3 sets of 8-12 reps, rest 30 seconds between sets
Standing Dumbbell Press Standing Dumbbell Press

10

Standing Military Press

3 sets of 8-12 reps, rest 30 seconds between sets
Standing Military Press Standing Military Press

11

Side Lateral Raise

4 sets of 12-15 reps, rest 30 seconds between sets
Side Lateral Raise Side Lateral Raise

12

Air Bike

4 sets of 25 slow reps, rest 30 seconds between sets
Air Bike Air Bike

13

Hanging Leg Raise

3 sets 15 slow reps, rest 30 seconds between sets
Hanging Leg Raise Hanging Leg Raise

14

Exercise Ball Crunch

3 sets of 30 reps, rest 30 seconds between sets
Exercise Ball Crunch Exercise Ball Crunch

15

Rope Crunch

3 sets of 15-20 reps, rest 30 seconds between sets
Rope Crunch Rope Crunch

Cardio: HIIT
10

Freehand Jump Squat

3 sets of 30 seconds, rest 30 seconds between sets
Freehand Jump Squat Freehand Jump Squat

11

Burpee

4 sets of 25 reps, rest 30 seconds between sets
Burpee Burpee

12

Walking High Knees

3 sets of 1 minute, rest 30 seconds between sets
Walking High Knees Walking High Knees

13

Jumping Jacks

5 sets of 25 reps, rest 30 seconds between sets
Jumping Jacks Jumping Jacks

14

Elliptical Trainer

15-20 minutes
Elliptical Trainer Elliptical Trainer

Friday: Legs/Shoulders/Abs
1

Elliptical Trainer

10-15 minute warm-up<
Elliptical Trainer Elliptical Trainer

2

Barbell Full Squat

>3 sets of 12-15 reps, rest 30 seconds between sets
Barbell Full Squat Barbell Full Squat

3

Leg Press

4 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Leg Press Leg Press

4

Bodyweight Walking Lunge

3 sets of 20 steps, rest 30 seconds between sets
Bodyweight Walking Lunge Bodyweight Walking Lunge

5

Seated Leg Curl

3 sets of 8-12 reps, rest 30 seconds between sets
Seated Leg Curl Seated Leg Curl

6

Dumbbell Seated One-Leg Calf Raise

3 sets of 15-20 reps, rest 30 seconds between sets
Dumbbell Seated One-Leg Calf Raise Dumbbell Seated One-Leg Calf Raise

7

Smith Machine Calf Raise

3 sets of 25 reps, rest 30 seconds between sets
Smith Machine Calf Raise Smith Machine Calf Raise

8

Calf Press

4 sets of 25 reps, rest 30 seconds between sets
Calf Press Calf Press

9

Seated Dumbbell Press

3 sets of 12-15 reps, rest 30 seconds between sets (slow on the way down, 4 seconds)
Seated Dumbbell Press Seated Dumbbell Press

10

Smith Machine Overhead Shoulder Press

3 sets of 8-12 reps, rest 30 seconds between sets
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

11

Standing Barbell Press Behind Neck

3 sets of 8-12 reps, rest 30 seconds between sets
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

12

Bent Over Low-Pulley Side Lateral

3 sets of 8-12 reps, rest 30 seconds between sets
Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side Lateral

Cardio
13
Running, Treadmill Running, Treadmill

14

Ab Roller

3 sets of 12-15 reps, rest 30 seconds between sets
Ab Roller Ab Roller

15

Plank

2 set of 1 minute holds, rest 30 seconds between sets
Plank Plank

16

Jackknife Sit-Up

3 sets of 15-20 reps, rest 30 seconds between sets
Jackknife Sit-Up Jackknife Sit-Up

Saturday: Arms
1

Elliptical Trainer

10-15 minute warm-up<
Elliptical Trainer Elliptical Trainer

2

Lying Triceps Press

4 sets of 8-12 reps, rest 30 seconds between sets
Lying Triceps Press Lying Triceps Press

3

Dips - Triceps Version

3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Dips - Triceps Version Dips - Triceps Version

4

Reverse Grip Triceps Pushdown

3 sets of 8-12 reps, rest 30 seconds between sets
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

5

Triceps Pushdown

3 sets of 15-20 reps, rest 30 seconds between sets
Triceps Pushdown Triceps Pushdown

6

Dumbbell Bicep Curl

3 sets of 8-12 reps, rest 30 seconds between sets
Dumbbell Bicep Curl Dumbbell Bicep Curl

7

Preacher Curl

3 sets to failure, rest 30 seconds between sets (slow on the way down, 4 seconds)
Preacher Curl Preacher Curl

8

Reverse Barbell Curl

3 sets of 12-15 reps, rest 30 seconds between sets
Reverse Barbell Curl Reverse Barbell Curl

9

Machine Bicep Curl

3 sets of 15-20 reps, rest 30 seconds between sets
Machine Bicep Curl Machine Bicep Curl

Cardio
10

Basketball


Basketball

Sunday: Off

Rodney Razor Fitness 360