Need help developing program....

[FishrCutB8]

The pertinent information:
Age: 38
Weight: 195
Need: I do a lot of cycling. I am currently over 100 miles per week. I ride to work about 10 miles per day. I have slacked off on the weight training, which has had several effects:
1) Upper body is trailing lower body in development
2) Increased cardio makes BIG muscle impossible (though I'm sure it would be better if I got to the gym)
3) Quads lookin' good, posterior chain--especially hammies and glutes--not as good. Lack of strength and flexibility in the PC.
4) Just feeling soft around the middle

Goals:
Strengthen posterior chain and increase flexibility.
Balance
Core strength
Build some muscle, especially upper body, or maybe just definintion?


Plan:
I'd still like to continue cycling. I'd like a 3 day split, focusing on upper body, but also working the PC for fexibility and strength.

Did I leave anything out? Your thoughts, questions and advice are very much appreciated.

[CAchief]

What's your diet looking like? With all that cycling your likely burning a ton of cals. Would it be possible to bump that up considerably?

With the balance and core strength stuff I would workout with the swiss ball (dumbell press, shoulder press) then pull ups and seated rows. The swiss ball will help a ton with balance and core strength while building muscle. Hope this helps some.

[FishrCutB8]

Diet is not bad at all.

Typical day
Breakfast
Oatmeal with frozen fruit mixed in
3-4 egg whites or 3-6 oz. turkey ham
Coffee....mmmmm...coffee

Snack
Turkey on whole wheat w/avocado
or
Salmon (canned)

Lunch
Chooter with ww pasta

Snack
Apple, sometimes with natty pb

Dinner
Lean meat or fish (Chicken, sirloin, turkey, salmon, etc.)
Veggies

[Axis]

For strengthening posterior chain and increasing flexibility, these articles might help: 1, 2

I think continuing to train on your bike will do more for balance than anything you do in the weight room.

In a situation like yours, with lots of time on the bike potentially affecting recovery, I think you'd want to keep your weight routine short, but intense.

[Bill2380]

Check out Book of Muscle. Core work every workout. I've been doing it 7 weeks, just getting to the heavy work. So far I'm lovin it. Might ask Mahler or Bamma Dave for their input. They have been doing it longer than I have.

[OldGuy]

Why not just do the big 5 (squats, deads, bench, pullups and dips)? That should hit all your goals.

You could always sub lunges for squats.