hi I'm do lungren the internet's a place where people have a lot to say introducing Hans lungren universally recognized as Dolph lungren a towering figure in Hollywood and the bodybuilding Arena most famously known for his formidable role as Ivan Drago in Rocky 4 lungren not only captured the spotlight but has maintained it ever since at 66 Dolph continues to defy age schooling even the youngest Fitness enthusiasts with his impressive regimen take one look at him today and you'll see he's hardly aged the day from the musclebound warrior of 1986 his physique remains as formidable as
ever proving that age is but a number when you're as dedicated as he is Dolph himself credits his longevity to a lifestyle where Fitness isn't just routine it's a philosophy he explains Fitness is a lifestyle and you have to shift how you live to include that even finding an hour it's 150th of the day 5% of the day and and it makes a big difference in how you feel and your health it's a worthwhile Endeavor in this video we're here to discuss how Dolph lungren is still jacked after six decades including the details of his
top three Health rules three food eats Daily Four supplements he takes daily and his workout routine DOL Len's three Health rules number one listen to your body lungren trains throughout the week doing chest and arms one day back the next day the shoulder shoulders and biceps the next he'll train his legs and core twice a week years ago he'd stick to that routine maniacally but not anymore I have a plan in the evening what to do the next day but I adjust on how I feel if I don't feel like doing something I won't go
number two lighten up the weights one rep Maxes are cool but Len's days of lifting heavy weights are over he's found other ways to maintain his muscle with upper body exercises such as bicep curls bench presses and rows he'll do four sets and Ladder the Reps he opens up a 30 rep set then does 20 reps then 15 and then 10 when you start with that many reps you get blood into the muscle he says each set after the first one gets easier number three walk the plank lastly lungren advises to walk the plank when
I was 27 I had the core strength there so I could do crazy stuff as you get older you lose those stabilizing functions so today lungren spends extra time training them focusing on side planks he'll also do forearm planks then lift the foot off the ground for 2 seconds tightening his core so his hips don't tilt to one side aim to do three 30second side planks per side and two sets of 10 forarm plan leg lifts in every workout lungren does hip thrust too to strengthen his glutes three foods lungren eats daily Dolph lren is
very mindful of what he eats so he can perform his best at the gym his diet is mainly protein based cutting down on any forms of refined carbs and junk talking about his dietary choices Dolph said foodwise I try to eat three clean meals a day and two snacks he explains I try to keep my protein intake over 100 g a day I don't eat meat I eat fish and eggs I'm a pescatarian and I do use supplements and take protein shakes and bars sometimes too here are the three foods Dolph eats Daily Number One
eggs eggs are a staple breakfast for the Hollywood icon Dolph likes to have scrambled eggs made by mixing one or two egg whites to get all the protein he needs number two fish since lungren is extra conscious with his protein intake he makes sure to have fish every day to meet his bodily requirements he explains that while fish is an amazing source of protein it's packed with omega-3 that makes it a great choice number three fresh salads lastly Dolph's meals are incomplete without green veggies the action icon makes sure to never miss out on his
fiber intake while getting all the essential antioxidents his body needs DOL further adds that his sex life has got a lot better since he has ditched meat and he feels more energized than before well it was already quite good it went up about 50% I'm a lover not a fighter four supplements Dolph lungren takes daily number one vitamin C lungren starts his day with with a dose of vitamin C vitamin C contains powerful antioxidants that fight inflammation boost immunity regulate blood pressure and reduce the risk of heart disease moreover it's great for skin as well
Dolph explains I take 1,000 mg of vitamin C in the morning with my wakeup shot number two apple cider vinegar lren includes apple cider vinegar in his morning routine it not only boosts metabolism and tames appetite which can help with weight loss it is also chalk full of healthful substances like proteins bacteria and enzymes it can also lower blood sugar and help manage diabetes number three whey protein another one of lung Ren's daily Staples is whey protein whey protein contains all the essential amino acids promotes muscle growth reduces recovery time and muscle wasting and can
also improve blood pressure and blood sugar I take 20 G of whey protein in my muscle Shake daily number number four glucosamine Len's final ingredient in his am cocktail is glucosamine glucosamine occurs naturally in the body but production slows as we age and so lungren chooses the supplement because it helps keep joints functioning smoothly it also helps reduce inflammation DOL lungren workout routine day one chest and triceps lungren starts off the workout week by working on his chest and triceps muscles by including these exercises bench press 4 sets 12 reps incline dumbbell bench press 4
sets 12 reps cable chest flies four sets 12 reps decline Hammer press four sets 12 reps tricep overhead extension cable or dumbbells 4 sets 12 reps triceps Kickbacks cable or dumbbell four sets 12 reps skull crushes four sets 12 reps dips four times to failure day two full body calisthenics and MMA day two is dedicated to calisthenics and MMA push-ups four sets 25 reps air squats four sets 20 reps dips four sets 15 reps pull-ups four sets 10 reps lunges four sets five reps each leg day three back and biceps lungren builds up his back
and biceps on day three with these exercises deadlift four sets 12 reps t- bar row four sets 12 reps lateral pull Downs four sets 12 reps cable rows four sets 12 reps face pulls four sets 12 reps dumbbell bicep curls four sets 12 reps hammer curls dumbb or cable four sets 12 reps chinups 4 sets 12 reps day four full body calesthenics and MMA on day four lungren incorporates these exercises push-ups four sets 25 reps air squats 4 sets 20 reps dips four sets 15 reps pull-ups four sets 10 reps lunges four sets five reps
day five lower body day five of his workout is dedicated to strengthening his lower body these are the exercises he incorporates squats four sets 12 reps seated calf Racers four sets 12 reps seated leg extension quads four sets 12 reps lying hamstring curls four sets 12 reps weighted lunges four sets 12 reps cable pull throughs four sets 12 reps standing calf Racers four times to failure day six lungren dedicates day six to calisthenics and MMA including these exercises push-ups 4 sets 25 reps air squats 4 sets 20 reps dips four sets 15 reps pull-ups four
sets 10 reps lunges four sets five reps day seven shoulders and traps the last day of the week is for building shoulder muscles with these exercises military press four sets 12 reps barbell shrugs four sets 12 reps lateral razors dumbbell or cable four sets 12 reps Arnold press four sets 12 reps one arm dumbbell snatch four sets 12 reps upright rows four sets 12 reps dumbbell or Hammer shrugs four sets 12 reps moreover lungren advises to take Fitness seriously today even if it's about making small changes anything is better than nothing you've got to start
somewhere even if it's just doing five press UPS in the morning your body functions in such a way that the next morning you'll feel like doing six don't use a lack of time as an excuse to do nothing inspired we have an amazing opportunity for you we invite you to join our Channel membership to deepen your commitment to a healthy lifestyle become part of our 50 plus Community by clicking the join button on our Channel and gain access to exclusive perks through our Channel membership we'll become your virtual personal trainer with custom diet plans and
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