I try to lift 2x a week during training season and 3x off. I dig weightlifting ;-)
As for exercises, I mix it up, but typically:
Chest: Bench press, incline bench press or flies
Back: Pull-up (assisted), Lat pull-downs, dumbbell rows, or machine rows
Shoulder: side raises, overhead dumbbell presses, upright rows
Tricep: tricep machine, lying overhead tricep extension, standing tricep extension
Biceps: pretty much just bicep curls and hammer curls, although I'll sometimes work on isolating more with a bench, etc.
And situps!
Em
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