Dolph Lundgren may not be as tough as his iconic on-screen character, Ivan Drago, anymore, but that hasn't stopped the 68-year-old from sticking to an intense chest workout, which made many remember his Rocky days.

The Swedish actor and martial artist made a name for himself with memorable performances in movies like Creed II and The Expendables, besides Rocky. He was 28 years old when he played Ivan Drago and has since maintained his passion for health and fitness for 40 years.

This was evident in his latest Instagram post, where Lundgren gave fans a little sneak peek of his current training approach. As described in the caption, he was at "Palm Beach" performing a "shorter, heavier, stricter" chest press routine.

Here is the full breakdown of his upper body workout routine. They might look like a lot of exercises, but they include shorter sessions, controlled weights, slower reps, and focus on longevity.

• Dumbbell Pullover (3 sets of 8-12 reps)
• Skull Crusher (3 sets of 8-12 reps)
• Close-Grip Bench Press (3 sets of 8-12 reps)
• Concentration curl (3 sets of 8-12 reps per side)
• Seated Hammer Curl (3 sets of 8-12 reps per side)
• Reverse EZ-Bar Curl (3 sets of 8-12 reps)
• Arnold Press (3 sets for 8-12 reps per side)
• Pec Deck Flyes (3 sets 8-12 reps)
• Heavy Bag (3 sets for 2 min)
• Mitt Work (3 sets for 2 min)

According to Men's Health magazine, in his younger days, Lundgren would train 5 days a week, dedicating each day to a single body part. He would perform drop sets, in which a person performs a regular set and then reduces the weight to continue with a lighter load. But now at 68, he has taken a lighter approach to training.

"I’ve changed my routine- now I do upper strength once, lower strength once, rehab once, cardio once a week, plus one or two Pilates sessions. Sometimes I’ll combine some of these workouts to save time. Pilates really gets my core, balance, and flexibility going."

He follows a simple approach to training, which only has three rules:

• Listen to your body
• Lessen the weights
• Do the planks

Most aren't used to watching a 68-year-old performing such workouts, and hence, lots of fans took to the comments section of Lundgren's Instagram post to express their thoughts.

Internet reaction to Dolph Lundgren rocking a chest workout

Lots of fans swooned over Lungren's toned physique even at 68. Many appreciated him with Ivan Drago GIFs from Rocky, while others used emojis and words.

One user put him in the same category as Arnold Schwarzenegger and Sylvester Stallone by writing, "My Hero. You, Sly, and Arnold. All the 3 of you." Another fan complimented his strength, writing, "The machines are crying for help."

One commenter wrote, "While Stallone is outside carrying a tree stump..."

There were a lot of Rocky references throughout the comments section. One said, "cue in the Rocky IV soundtrack," referencing his background score from the movie, while another comment referenced one of its famous dialogues, “Whatever he hits… He destroys”.

Now that you have also watched Lundgren's workout, what would you like to say about it? Let us know in the comments.

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Written by

Ruwa Javed

Edited by

Souvik Roy