Classic Workouts that still Produce Awesome Results
Old School workouts still give your best results even if they are quite old. Sometimes, you should go back to classics such as the lunge, chinup, deadlift, and pushup. Try some of these Retro wokrouts and you’ll still get amazing results to your body!
Concentration Curl with Hanging Arm
Brace the back of your upper arm to the inside of the thigh. What we would do was lean on the dumbbell rack with one hand and let the other arm dangle. Then we’d curl the dumbell up without moving our upper arm at all.
Cross-Chest Dumbbell Triceps Extension
Lay your back on the bench while holding a dumbbell in one hand. Push it over your shoulder just like you were going to do a one-arm extension, but instead of bringing the dumbbell down next to your ear, lower it to your opposite pec. It’s really good and a variation on the traditional one-arm extension.
One-Arm Dumbbell Row
This workout when performed correctly, is one of the most versatile upper body exercises in your arsenal. This exercise involves scapular retraction and depression, along with spinal extension and compression through the thoracolumbar region, and also acts as a core stabilization exercise through anti-rotation and anti-flexion. You’ll get that deep stretch at the bottom and the nice contraction of the lat at the top.
Place a bar in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, escalate to a standing position. Assume a wide stance with your hips back and your chest up. Your arms should be extended which will be your starting position. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Repeat. It works your shoulders and the pulling muscles in your arms such as biceps, brachialis and brachioradialis.
The wide grip chin up is an amazing workout that targets your entire back but more specifically, the upper and outer back. This exercise builds width. This is a great compound exercise that will help build impressive width and upper back thickness. These is a tough exercise to perform because your pulling up your own body weight. If you are new to chin ups, start with a couple of repetitions and work your way up over time. If it’s quite hard at first, you may want to try lat machine pulldowns first in order to get used to the movement.
Cross Bench Pullover
You lie across a bench with your middle back to shoulders supported by it and pull a dumbbell from the floor over your head in a big sweeping, arcing movement. This workout expands your ribcages as well as on your pecs, lats and even the triceps. Almost everyone did these back in the day.