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.

I'm not a cyclist. I ride for fun and not super far. I'm still working on improving my distance and speed. I have lifted weights for several years. My goal is always to gain large amounts of muscle. I do the standard chest exercises, biceps, tricep extensions, etc. I do situps on a decline bench until i'm sore (depends on the day and the incline). Legs I squat, leg press, extensions, curls, calfs. I need to add in some different exercises to improve my leg stamina... but other then that, I'm built like i should be power lifting, not riding a bike.

hmm Squatting would be good. and a lot of leg exercises will really help out in that area. Try uphill biking that really builds strength in the lower body.

Remember the bone problems some cyclists get?

You need a little something something besides the bike.

Straight leg deadlifts are great for recreational cyclists.
Check PerformanceU at Youtube for ideas.

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.