Where's the swimming? ;-)

You're opening up a nasty can of disagreement on this toic, I'm sure. I'd suggest doing a general resistance training plan, rather than one of isolation unless you have some specific weakness.

Chins, dips, press, all kinds of abs, low back, and if you believe it helps, then some kind of leg press/squat, leg curls, and calf work. All in one session.

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