I have lifted much longer than I have been a cyclist. Up until recently I lifted five times per week and cycled three times. I did one body part each day and tried different exercises each time I lifted. It worked well but to save on time I condensed it into lifing on Monday, Wednesday and Friday and cycling Tuesday, Thursday and Saturday.

I do three sets and three exercises per body part with 10 x 12 reps each. Legs are a little different, I do squats, leg press,hack squats, leg curls and leg extensions, seated calf raises and then a movement for the tibia. I just stopped doing squats to eliminate exercises that compress the spine. I will start doing a machine type squat that is done flat on my back.

I do abs three times per week and again 3 movements but of 20 reps. I found that machines do not work as well for the abs as doing them without.

They are:

Bicycle Exercise
Leg raises
Vertical leg crunch with a medicine ball
Plank on Elbows and Toes
and some work with a ball.

I rotate the work out around and will be adding more abs exercises to my routine.