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[QUOTE="DWreck, post: 662184, member: 30114"]
My recommendation would be to stick with the basics. If you do bench and squats you are hitting a lot of muscle groups with just those two basic exercises. Next think about what gets sore when you haven't ridden for a while. With me is is my upper and lower back, quads and calves that get sore. Seated rows, lat pull downs or pull ups, calf raises. Do something for your abs and lower back and you have covered most of your body. I stick with 3 sets of 10 and don't overdo the weight. If it seems relatively easy on you third set go up on the weight. If you split this up into two workouts you can be in and out of the gym fairly quickly at the least it will help you fend of soreness the next day after a ride. As far as endurance goes do cardio, running is good but my knees don't care much for it. Bikes are good, fun and will get you into shape. I try and do at least 30 minutes of it three times a week. Don't over do and you won't burn out. Hope this helps.
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