Swimmer Focused Dryland Workout

user profile pictureBy Lyfta AI

This workout is designed to help a 49 year old female swimmer lose 10 kg of fat and gain 5 kg of muscle. The focus is on dryland exercises performed daily within a 60-minute session.

exercise
full squat

3 sets x 12 reps

exercise
push-up

3 sets x 12 reps

exercise
seated row

3 sets x 12 reps

exercise
seated shoulder press

3 sets x 12 reps

exercise
reverse grip machine lat pulldown

3 sets x 12 reps

exercise
seated bicep curl

3 sets x 12 reps

exercise
overhead triceps extension

3 sets x 12 reps

exercise
russian twist

3 sets x 30 reps

exercise
push-up to side plank

3 sets x 30 reps

exercise
reverse grip biceps curl

1 sets x 0 reps