Good morning everybody,

after reading this forum the last two days I decided the start a post.

A little bit about myself: Married, 2 kids, 37 years old with a full time job (unfortunally necessary). I am 6foot even and currently weight 183lbs. I started working out last December after quitting smoking in September from which I gained about 20lbs.

My wife used to do the body-for-life diet and I adapted their workout, which is 20min cardio every other day and upper / lower body split.

I lost 13lbs so far but see my body changing very little, so after a lot of reading and research I put together a new workout routine and I would like you guys to comment on it.

BTW, I am not looking to become the next Arnold but I want a defined body.

So here is the routine:

Monday: Chest / Triceps
flat bench press 10x30, 10x35, 8x40, 6x45
incline bench press 10x30, 8x35, 6x40
DB flyes 8x25, 6x30
bench dips w/chair
lying DB extensions 10x15, 8x15, 6x20

Wednesday: Biceps / Back
incline DB curls 10x15, 10x20, 8x25, 6x30
seated DB curls 10x20, 8x25, 6x25
hammer curls 8x20, 6x25
one arm DB row 10x30, 10x35, 8x40, 6x45
DB deadlift 8x30, 6x35

Friday: Shoulders / Legs / Abs
shrugs 10x30, 10x35, 8x40, 6x45
seated DB press 10x20, 8x25, 6x30
squats 10x30, 10x35, 8x40, 6x45
DB single leg calf raise 10x30, 8x35, 6x40
floor crunches 4x10

Tuesday and Thursday stationary bike 30min intervall training

I do all the workouts in my basement, where I have the bike, dumbbells and a bench.
The only supplements I am currently taking is a post workout shake, where i mix whey protein, glutamine and dextrose. But I don't know if this is overkill since I am not a pro.

Your comments and suggestions are very much appreciated, I am still in the learning phase and good advise is hard to get.