Alright. Let's start with days. Go with 4 days; 2 days on, 1 day off, 2 days on, 2 days off. That is, if you can be strict with the days you can go. ie. Train Mon Tues, off Wed, Train Thurs Fri, off for the weekend.

More than likely you're an ectomorph, a hard gainer. So you want to blast it hard and recover hard. And you'll want to eat solid, useful calories. Think about getting 1 to 1.5 grams of protein per pound of body weight. So ... 146 to 219 grams of protein per day. And add 500+ calories a day to your diet plan.

Seriously. You'll want to do basic, core exercises. Nothing that hits only secondary muscle groups, but basic, hardcore lifts. And when you lift you'll want to do one warm up set, then go at it with 2-3 hard sets, low rep. And, if you can, rest only 30 seconds between sets and 1 minute between exercises.

Keep moving. Don't slow down. Those other guys that sit for minute after minute between sets and talk and crap aren't doing a damn bit of good. You only need 45 minutes in the gym to lift. Beyond that is useless. You won't gain anything. The less you rest the more your natural GH will peak.

And the earlier in the day you go the better. You can utilize what test you produced while sleeping and you can recover all day with proper nutrients and rest. Go early AM if at all possible.

Immediately after you workout, consume a high protein, high carb meal - within 20 minutes. Then 2 hours later have a protein shake and a banana - or the like. These are two of the best times to aid your body in recovery.

Don't worry about all these fancy-schmancy lifting routines: Push-Pulls, drop-sets, pyramids, etc. Do basic, old school style lifting and do it with a goal: Aggression. Use machines that you won't need to be spotted on or find someone who is willing to help you push through the last reps. But be smart. Don't go overboard right away and hurt yourself. Warm up first and rest if you really, really need to. Drink plenty of fluids through your routine and stay focused.

Now the exercises.
You can start with the biggest muscle groups and work down. ie legs, back, chest, shoulders, arm. This way throughout the week you'll be able to hit them hard and recover them before the next session. You can hit your legs and arms on the same day then couple arms with another session later in the week if you really want them to grow (for the ladies ). Or just do them once and be done with it because us cyclists need to stay a little wormy looking.

You could try:
Mon: Legs, arms
Tues: Back, core
Wed: off
Thurs: Chest, arms
Fri: Shoulders, core.
Sat: off
Sun: off

Remember when you workout your back you will also be hitting biceps to a lesser degree. When you do chest, your triceps to a lesser. Same with shoulders. So you could go:

Mon: Legs, core
Tues: Back, Triceps
Wed: off
Thurs: Chest, Biceps
Fri: Shoulders, core.
Sat: off
Sun: off
This routine will hit your arms fully still on two days during the week especially if you do specific exercises.

Let's stop here and let you catch up and let me know you're still following.