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."

Fitness 360: Rodney Razor - Razor-Sharp Training

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
1 set, 10-15 mins (warm-up)
2
Incline Dumbbell Press
4 sets, to failure (to failure; slow on the way down, 4 seconds)
3
Smith Machine Bench Press
3 sets, 8-12 reps
4
Pushups
3 sets, to failure (to failure; slow on the way down, 4 seconds)
5
Bent Over Barbell Row
3 sets, 12-15 reps
6
Wide-Grip Pull-Up
3 sets, to failure (to failure; slow on the way down, 4 seconds)
7
Leverage Incline Chest Press
3 sets, 8-12 reps
8
Hyperextensions (Back Extensions)
3 sets, 12-15 reps
9
Cardio
HIIT
Freehand Jump Squat
3 sets, 30 sec
Burpee
4 sets, 25 reps
Walking High Knees
3 sets, 1 mins
Jumping Jacks
5 sets, 25 reps
Elliptical Trainer
1 set, 15-20 mins
Tuesday: Legs/Shoulders/Abs
1
Elliptical Trainer
1 set, 10-15 mins (warm-up)
2
Barbell Squat
3 sets, 12-15 reps
3
Leg Press
4 sets, to failure (to failure, slow on the way down, 4 seconds)
4
Bodyweight Walking Lunge
3 sets of 20 steps
3 sets, 20 reps
5
Seated Leg Curl
3 sets, 8-12 reps
6
Dumbbell Seated One-Leg Calf Raise
3 sets, 15-20 reps
7
Smith Machine Calf Raise
3 sets, 25 reps
8
Calf Press
4 sets, 25 reps
9
Dumbbell Shoulder Press
3 sets, 12-15 reps (slow on the way down, 4 seconds)
10
Smith Machine Overhead Shoulder Press
3 sets, 8-12 reps
11
Standing Barbell Press Behind Neck
3 sets, 8-12 reps
12
Bent Over Low-Pulley Side Lateral
3 sets, 8-12 reps
13
Cardio and Abs
Running, Treadmill
Sprint Drills on the Treadmill
6 sets, 1 mins (jog for 45 seconds and sprint for 15 seconds every minute)
Ab Roller
3 sets, 12-15 reps
Plank
2 sets, 1 mins
Jackknife Sit-Up
3 sets, 15-20 reps
Primary
1
Elliptical Trainer
1 set, 10-15 mins (warm-up)
2
Lying Triceps Press
4 sets, 8-12 reps
3
Dips - Triceps Version
Weighted
3 sets, to failure (to failure, slow on the way down, 4 seconds)
4
Reverse Grip Triceps Pushdown
3 sets, 8-12 reps
5
Triceps Pushdown
3 sets, 15-20 reps
6
Dumbbell Bicep Curl
3 sets, 8-12 reps
7
Preacher Curl
3 sets, to failure (to failure, slow on the way down, 4 seconds)
8
Reverse Barbell Curl
3 sets, 12-15 reps
9
Machine Bicep Curl
3 sets, 15-20 reps
10
Cardio
HIIT
Freehand Jump Squat
3 sets, 30 sec
Burpee
4 sets, 25 reps
Walking High Knees
3 sets, 1 mins
Jumping Jacks
5 sets, 25 reps
Elliptical Trainer
1 set, 15-20 mins
Thursday: Chest/Back/Shoulders/Abs
1
Elliptical Trainer
1 set, 10-15 mins (warm-up)
2
Incline Cable Chest Press
4 sets, 8-12 reps
3
Pushups
As many sets as needed for 200 total reps
5 sets, 40 reps
4
Machine Bench Press
3 sets, 15-20 reps
5
Barbell Deadlift
3 sets, 12-15 reps
6
Wide-Grip Lat Pulldown
3 sets, to failure (to failure, slow on the way down, 4 seconds)
7
Bent Over Two-Dumbbell Row
3 sets, 8-12 reps
8
Barbell Shrug
3 sets, 15-20 reps
9
Standing Dumbbell Press
3 sets, 8-12 reps
10
Standing Military Press
3 sets, 8-12 reps
11
Side Lateral Raise
4 sets, 12-15 reps
12
Air Bike
4 sets, 25 reps (slow)
13
Hanging Leg Raise
3 sets, 15 reps (slow)
14
Exercise Ball Crunch
3 sets, 30 reps
15
Rope Crunch
3 sets, 15-20 reps
16
Cardio
HIIT
Freehand Jump Squat
3 sets, 30 sec
Burpee
4 sets, 25 reps
Walking High Knees
3 sets, 1 mins
Jumping Jacks
5 sets, 25 reps
Elliptical Trainer
1 set, 15-20 mins
Friday: Legs/Shoulders/Abs
1
Elliptical Trainer
1 set, 10-15 mins
2
Barbell Full Squat
3 sets, 12-15 reps
3
Leg Press
4 sets, to failure (to failure, slow on the way down, 4 seconds)
4
Bodyweight Walking Lunge
3 sets of 20 steps
3 sets, 20 reps
5
Seated Leg Curl
3 sets, 8-12 reps
6
Dumbbell Seated One-Leg Calf Raise
3 sets, 15-20 reps
7
Smith Machine Calf Raise
3 sets, 25 reps
8
Calf Press
4 sets, 25 reps
9
Seated Dumbbell Press
3 sets, 12-15 reps (slow on the way down, 4 seconds)
10
Smith Machine Overhead Shoulder Press
3 sets, 8-12 reps
11
Standing Barbell Press Behind Neck
3 sets, 8-12 reps
12
Bent Over Low-Pulley Side Lateral
3 sets, 8-12 reps
13
Cardio and Abs
Running, Treadmill
Sprint Drills on the Treadmill
6 sets, 1 mins (jog 45 seconds and sprint 15 seconds every minute)
Ab Roller
3 sets, 12-15 reps
Plank
2 sets, 1 mins
Jackknife Sit-Up
3 sets, 15-20 reps
Saturday: Arms
1
Elliptical Trainer
1 set, 10-15 mins (warm-up)
2
Lying Triceps Press
4 sets, 8-12 reps
3
Dips - Triceps Version
3 sets, to failure (to failure, slow on the way down, 4 seconds)
4
Reverse Grip Triceps Pushdown
3 sets, 8-12 reps
5
Triceps Pushdown
3 sets, 15-20 reps
6
Dumbbell Bicep Curl
3 sets, 8-12 reps
7
Preacher Curl
3 sets, to failure (to failure, slow on the way down, 4 seconds)
8
Reverse Barbell Curl
3 sets, 12-15 reps
9
Machine Bicep Curl
3 sets, 15-20 reps
10
Jogging-Treadmill
Any cardio, such as playing basketball
1 set, 30 mins

Rodney Razor Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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