Nothing is heavy weights.
Lunges
bench press with hand weights - not a bar.
stiff leg dead lift (hand weights again)
planks & crunches
shoulder fly
inverted fly (on a machine)
row (on a machine)
something that works my hamstrings done with a big ball on the floor - don't know what it is called.

I think that's it - don't have the instructions in front of me.
It takes about 90 minutes to do all of it - for that last few times I have had less than an hour so I have had to cut a few things out.

As you can see - heavy concentration on the back.
Also - the lunges are the thing that hurts the most - it gets parts of my hips & thighs I don't work while cycling.