I like to do workouts for my chest, tri's, biceps, shoulders, back, and abs at the gym. Dumbbells or cables only, other "machine" exercises create an unnatural range of motion and limit the use of muscle stabilizers. These exercises have helped me develop a good upper body strength to maintain the cycling position for a longer time without hurting as much. But mainly they "developed" my body structure for the ladies ;-)
Here's mine, the names of the exercises might not be the official ones, maybe more so a description...i only use dumbbells and cables, i do it in blocks of 4 exercises with no rest in between, once i finish a block i move to the next block, total A or B day takes 30 minutes, then i run 3 miles...i personally would rather go with lighter weights than sacrifice form or slow down my circuit
A Day
Dumbbell Bench 4x10 @50
Seated Crunch Machine 4x25 @150
Rope Tricep 4x8 @80,90,100,110
Db Curls 4x8 @35
One Arm Chest cables 4x8 @40
Ab Sides w/Db 4x8 @35
One Arm Cable Tri 4x8 @40,50,60,70
Cable Curls 4x8 @40
Cable Rows 4x8 @80
Ab Leg Lifts 4x8
Lat Pulls 4x8@80
B Day
Db Side Fly 4x8 @20
Seated Crunch Machine 4x25 @150
Db Front Fly 4x8 @25,25,20,20
Db Curls 4x8 @35
Db Pulls 4x8 @35
Standing Db Incline 4x8 @35
Ab Sides w/Db 4x8 @35
Cable Curls 4x8 @40
Ab Leg Lifts 4x8
Lat Pulls 4x8@80
Other than that i just cycle and run for the legs...