Ok, so here's my dryland. Usually done every Tue. and Thu., occasionally I'll add a Sat. if I'm bored. I devote one session to the following bodyparts, back, shoulders, chest, legs, and arms. For example, Tue. - back, Thu.-shoulders, Sat.-chest, Tue.-legs, Thu.-arms. This allows for 11 days of rest between bodyparts. I've found that for me I need the extra time to get stronger. I'll swim MWF, and do stroke work, short stuff after weights on Tue. & Thu.
The exercises are as follows; Back - chins with weight (3 sets, 6-12reps), dumbell rows (3 sets, 12-14reps). Shoulders - standing shoulder press (3 sets, 6-12reps), barbell shrugs (3 sets, 6-30reps), dumbell lateral raises (3 sets, 8-14reps). Chest - incline bench press (3 sets, 6-10reps), rotator cuff exercise (4 sets, 15-20reps), dumbell presses on swiss ball (3 sets, 8-12reps). Legs - box squats (4 sets, 6-12reps), good mornings (3 sets, 6-12reps), box hops (4 sets, 5-8reps), standing calf raises (3 sets, 10-14reps). Arms - barbell or bicep curls (3 sets, 6-12reps), close-grip bench press (3 sets, 6-12reps). My dryland work is usually completed in 30-45min. I also work abs and obliques on each dryland day.:wiggle:
Ok, so here's my dryland. Usually done every Tue. and Thu., occasionally I'll add a Sat. if I'm bored. I devote one session to the following bodyparts, back, shoulders, chest, legs, and arms. For example, Tue. - back, Thu.-shoulders, Sat.-chest, Tue.-legs, Thu.-arms. This allows for 11 days of rest between bodyparts. I've found that for me I need the extra time to get stronger. I'll swim MWF, and do stroke work, short stuff after weights on Tue. & Thu.
The exercises are as follows; Back - chins with weight (3 sets, 6-12reps), dumbell rows (3 sets, 12-14reps). Shoulders - standing shoulder press (3 sets, 6-12reps), barbell shrugs (3 sets, 6-30reps), dumbell lateral raises (3 sets, 8-14reps). Chest - incline bench press (3 sets, 6-10reps), rotator cuff exercise (4 sets, 15-20reps), dumbell presses on swiss ball (3 sets, 8-12reps). Legs - box squats (4 sets, 6-12reps), good mornings (3 sets, 6-12reps), box hops (4 sets, 5-8reps), standing calf raises (3 sets, 10-14reps). Arms - barbell or bicep curls (3 sets, 6-12reps), close-grip bench press (3 sets, 6-12reps). My dryland work is usually completed in 30-45min. I also work abs and obliques on each dryland day.:wiggle:
