Originally posted by Irulan
Upper body: I concentrate on super setting opposing major muscle groups, and don't really do any isolation work.
Irulan
I really like super setting because I can focus on endurance as well as strength. Granted, I can't lift as much when I go from one to the other without a rest, but I think it's important for bicycling.

One workout that I really like is push/pull. One workout you do all pushing exercises, e.g., chest press, squats, overhead press, tricep push down, calf raises, etc. The next workout you do all pulling exercises, e.g., rows, chins, hamstring curls, crunches, bicep curls. You can really move quickly between squats & chest presses, since they're entirely different muscle groups. Although squats & chest presses are pretty heavy compound exercises & maybe wouldn't lend to supersetting as well as, say, chest press & hamstring curl.

I'd really rather be on my bike, but I think this is a good alternative. After all, you can't have joy without sorrow & you can't love cycling unless you're stuck inside sometimes!