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While he may have garnered fame from his legendary career in rock ’n’ roll, Lenny Kravitz is also known for sporting an incredibly toned physique. To put it simply, the man is ripped. And at 56 years old, it’s no secret that this rock star knows how to maintain a balanced lifestyle involving a healthy diet — Kravitz remains one of Hollywood’s most vocal vegans — and exercise regimen. 

Since the late 1990s, Kravitz has achieved his defined muscles with the help of Miami trainer Dodd Romero. The pair’s grueling workout routine incorporates fasted cardio sessions in the mornings, weightlifting during the day, and additional cardio not long before bed. 

Below are four movements described with step-by-step instructions to mimic the full-body dumbbell workout that Kravitz performs, according to his trainer. Before starting, don’t forget to warm up with 2 minutes of jumping jacks. Meanwhile, rest 2 minutes between each set.

Dumbbell Curl 

Stand up straight and hold a pair of dumbbells with your inner arms facing the wall (or space) in front of you. Curl the dumbbells up toward your shoulders while squeezing your biceps. Lower and repeat. That’s one rep. 

Do five sets in total: 50 reps in the first set, 35 reps in the second set, 21 reps in the third set, 14 reps in the fourth set, and 10 reps in the final set. 

Dumbbell Bench Press

Lie down with your back on a bench (or another similar, vertically elongated surface), and hold the dumbbells in a T-position with just your forearms extending toward the ceiling. Press the dumbbells upward in a straight-arm position, as if you were pushing them toward the sky. Lower and repeat. That’s one rep. 

Do five sets in total: 50 reps in the first set, 35 reps in the second set, 21 reps in the third set, 14 reps in the fourth set, and 10 reps in the final set. Basically, the same routine as the previous exercise. 

Bodyweight Squat

Stand up with your feet shoulder-width apart. With the dumbbells either directly between your legs or rested on your shoulders, bend your knees and lower your hips until your thighs are parallel to the floor. Stand back up and repeat. That’s one rep. 

Do five sets in total: 77 reps in the first set, 50 reps in the second set, 35 reps in the third set, 21 reps in the fourth set, and 14 reps in the final set. 

Pullup-Position Knee Raise

Turns out you don’t need the dumbbells for this exercise after all. Locate a pull-up bar, and hang from it with an over-hang grip. As you pull your chest to the bar, squeeze your shoulder blades. Once in this position (that was only the beginning), tuck your needs toward your chest while squeezing your abdominal muscles. Lower your legs and repeat. That’s one rep.

Do four sets in total with 21 reps each time.