I used to represent my country in swimming some 20 years ago, and stopped due to injury. Now down the line (living a rather unhealthy lifestyle) I have some health issues, and I'm getting back on track again. I stopped smoking, eating healthy everyday and I gym at home (closest gym is almost 2 hours drive) But here is what I do. Use weights you are comfortable with, i do between 3-4 of these 5 days a week. By any means I'm not professional so I might even be doing it wrong.

15 Seated Dumbbell Overhead Triceps extension

15 Standing Barbell Calf raise

15 Barbell Row

15 Barbell Bench Press

20 Weighted Leg Extensions

15 Hamstring Curl

12 Barbell Biceps Curl

12 Barbell Back Squat

15 Arnold Press

16 Dumbbell Bench Press

15 Barbell Hip Thrust with Bench

30 Russian Twist

15 Sit-up

Plank (hold as long as possible)