M-W-F

3 X 10 Bench Press
3 X 10 Pull-Ups, weighted in the off-season
3 X 10 Shoulder presses
3 X 10 Shrugs
3 X 10 front raises (I do a lot of shoulder work because it seems to significantly reduce shoulder pain in long TT's)
2 X 10 curls
2 X 10 tri-extensions
3 X 10 calve raises

I don't do resistance training for my quads or hamstrings as it bothers my knees.

I also do low back/abs 3 days a week for about 15 minutes.