Workout Routines

Dolph Lundgren's Age-Defying Workouts

The Hollywood action star has a two-part routine that has withstood the test of time.

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Duration 45 min
Exercises 11
Equipment Yes

The two workouts below, provided by Dolph Lundren, represent his current resistance-training routine for developing functional strength and power and optimizing recovery.

SEE ALSODolph Lundgren Stays Fit, Focused

  • Workout 1: Perform each pair of exercises as a superset.
  • Workout 2: Complete one set of each exercise, resting 30 seconds between exercises. Rest 90 seconds, then repeat for three total rounds. Finish the workout with three to five rounds of bag/mitt work.

Workout 1 Old-School Strong-Man Workout

Exercise 1A

Heavy Sandbag Carry
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3 sets
20 yards reps
30-60 sec rest
*The sandbag should weigh 140 pounds.

Exercise 1B

Bosu Sandbag Chest Press
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3 sets
15 reps
30-60 sec rest

Exercise 2A

Light Sandbag Clean and Jerk
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3 sets
12 reps
30-60 sec rest
*The sandbag should weigh 80 pounds.

Exercise 2B

Light Sandbag Over-the-Shoulder Carry
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3 sets
20 yards reps
30-60 sec rest
*The sandbag should weigh 80 pounds. Switch shoulders after 10 yards.

Exercise 3A

Sandbag Toss Over Shoulder
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3 sets
16 (each side) reps
30-60 sec rest
*The sandbag should weigh 80 pounds.

Exercise 3B

Plank with Leg Curl
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3 sets
15 (each leg) reps
30-60 sec rest

Workout 2 Recovery Circuit

Exercise 1A

Bear Crawl into Side Plank
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1 sets
8 (each side) reps
30 sec rest

Exercise 1B

Bosu Band Flye
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1 sets
10 (each side) reps
30 sec rest

Exercise 1C

Medicine Ball X's
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1 sets
20 reps
30 sec rest

Exercise 1D

Bosu Band Flye
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1 sets
10 (each direction) reps
30 sec rest

Exercise 1E

Bosu Dumbbell Clean and Jerk
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1 sets
12 reps
30 sec rest
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