I added in gymnastic rings to my routine - just hang of bar on squat rack in home gym or ceiling.
Mainly variations of pushups, pullups, dips, core, lunges etc. Wow they are amazing and you can also add a stability ball under your feet.
Above posts are good and if you are a cyclist Friels book covers lifting pretty good. Only point to add to above is to ease into it for a month with higher reps and have a friend or coach help with your form.
You can the read more about multijoint exercises, supersets, opposing mucles etc to be more efficient. Key in any workout is to hit the muscle hard to exhaustion and feel a good pump.
One comment - if you lift after a hard spin class your lift hurts and possibly benefit of the spin class. Optimal way would be to life upper body after spin or do one in AM one in PM.
Major point not stressed above: Recovery dring of gatorade / protein powder after the workout especially if doing 2x day and back to back day wk outs.
Also - you have to mix up the routine and order of the weights.
Last edited by the shark; 01-05-08 at 01:36 PM.