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Dolph Lundgren commanded the screen as the fearsome Russian fighter Ivan Drago in 1985\u2019s Rocky IV,<\/em> but having survived a ten-year battle with cancer, the 68-year-old is thankfully still fighting fit. The He-Man<\/em> star tells M&F<\/em> that working out is a must for longevity and recently shared a back and chest workout with his followers on Instagram.<\/p>\n \u201cKeep fighting and believe in yourself as much as you can,\u201d says Lundgren, who was able to finally beat cancer after refusing to quit, making sure to get a second opinion that would ultimately lead to a breakthrough in his treatment. Finding the strength to keep moving forward is also the message behind his aptly titled book: Fights Worth Fighting: Finding Strength in Struggle.<\/em>\u201d With a documentary called Dolph: Unbreakable<\/em> also on the way, \u201cThe Punisher\u201d star still makes time to workout.<\/p>\n \u201cIt\u2019s very important, I think, as you get older, to keep your muscle mass, keep your testosterone level up,\u201d explains Lundgren of his love of resistance training. Typically, the former two-time European Karate champion will get his cardio from some karate training before hitting the weights. \u201cI have a three-day split,\u201d he shares. \u201cChest and back, arms and shoulders, then legs,\u201d explains the star, who recently posted the following chest and back day session on Instagram for his 4 million followers.<\/p>\n \u00a0<\/p>\n Experienced lifters like Dolph Lundgren don\u2019t throw their weight around, instead, the seasoned Swiss man takes his time to make slow and controlled reps, feeling a deep stretch and maximizing his time under tension. The big man begins with a wide grip on the cable seated row, taxing the posterior deltoid at the rear of his shoulders, trapezius muscles in his middle and lower back, and the latissimus dorsi in the lower back.<\/p>\n Next. the \u201cUniversal Soldier\u201d star stays seated for cable seated wide-grip pulldowns<\/a>, once again working the majority of his back, before focusing on his upper and mid back with dumbbell rows from an inclined bench. By rowing the dumbbell upwards, and then slowly releasing it, Lundgren builds his traps and shoulders and will also recruit his biceps to move the load.<\/p>\n The smith machine incline bench press<\/a> is a smart choice because it helps to prevent the types of injuries associated with heavy free weights. Here, Lundgren can target his upper pecs as well as the front of his shoulders, also known as the anterior deltoid, once again using his arms in the process.<\/p>\n Finally, to hit the rest of his chest, Lundgren reps the machine pec fly, pounding the entire pecs and even those hard-to-reach serratus anterior muscles underneath. To try this workout for yourself, aim for 2 to 3 sets of 8 to 12 reps, and you may just do your best work of the day in half an hour. \u201cI realized, as you get older, it\u2019s so much better if you know you\u2019re only in it for 30 minutes,\u201d explains Lundgren. \u201cIt\u2019s so much easier.\u201d<\/p>\n So, what are you waiting for? Try this session for yourself, and then you may scream \u201cDrago\u201d from the nearest mountain!<\/p>\n For information on Dolph Lundgren\u2019s \u201cFights Worth Fighting: Finding Strength in Struggle\u201d book and tour, click here.<\/a><\/strong><\/p>\n The \u201cDolph: Unbreakable\u201d doc will stream from Oct. 6, 2026.<\/strong><\/p>\n To follow him on Instagram, click here.<\/a><\/strong><\/p>\n<\/p><\/div>\nDolph Lundgren\u2019s Back and Chest Workout<\/h2>\n
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Dolph Lundgren\u2019s Back and Chest Workout Breakdown<\/h2>\n