I'm interested in what type of gym training anyone on here does. I've been going to the gym about 4-5 times a week since about September '09, thought taking off about 3 weeks during winter break. I took a weight training class in high school so I've just kind of been going with that, but I was curious as to what type of workouts you guys did, mostly on leg day as that would pertain to riding. This is about what I've been doing for the past 4-5 months or so.

Days are tentative to what I have going on that week. and the exercises tend to change up a bit here and there and are in no particular order after the cardio and ab exercises
.
Monday(off, night class)
Tuesday(off, night class)
Wednesday(Chest/tricep day 1)
20 minutes on the spin cycle bike with 1 minute sprints every 5 minutes.
50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
Unweighted dips on dip/pullup machine (3x10)
Flat bench dumbell chest press(3x10)
Standing dumbell tricep extension(3x15)
Incline smith machine press(3x10)
Incline dumbell chest flys(3x10)
Decline barbell press(3x10)
Flat bench dumbell flys(3x10)
Thursday(Bicep/Back day)
20 minutes on the spin cycle bike with 1 minute sprints every 5 minutes.
50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
Standing dumbell curls(3x10 each arm)
Lat pulldown machine(3x10)
A different lat pulldown machine(3x10)
Row machine(3x10)
Standing barbell curl (3x10)
Seated concentration curl(3x10 each arm)
Friday(Leg day)
10-15 minutes on the spin cycle bike with 1 minute sprints every 5 minutes high cadence low resistance
50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
Leg press machine(3x10)
Calf lifts in press machine(3x20)
Backwards leg curls(?)(3x10)
Smith machine squats(10,8,6)
Forward leg curls(3x10)
Calf exercise(various)
Calf exercise(various)
Saturday(Chest/tricep day2)
20 minutes on the spin cycle bike with 1 minute sprints every 5 minutes.
50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
Unweighted dips on dip/pullup machine (3x10)
Flat bench dumbell chest press(3x10)
Standing dumbell tricep extension(3x15)
Incline smith machine press(3x10)
Incline dumbell chest flys(3x10)
Decline barbell press(3x10)
Flat bench dumbell flys(3x10)
Sunday(Pick up day, shoulders/forearms/whatever we might have missed)
This varies a good amount but ...
shoulder shrugs(3x15)
Arnold Press(3x10)
the things where you lift the dumbells to your chin?(3x10)
forearm stuff(curls etc.)


What are your routines?