bike ride to work - 30mins each way at least 3 times a week though i try to do it 5 days a week (if it rains i'm stuck taking public transport).
then 2-3 times a week after work i ride straight to the gym which is on the way home and do stretching and weights - chest press and/or incline press, lat pulldown, leg press and a few other random machines that take my fancy and/or aren't in use.
as chezza said - you want to do upper and lower back, triceps/biceps and legs. compound exercises and/or the compound machines are good for that as your'e using several muscle groups in one hit.
"A society that gets rid of all its troublemakers goes downhill." -- Robert A. Heinlein