Hey guys new around here just wanna take time say whats up and heave few questions while im at it. first off im about 5'11 154lb and im not sure about my body fat im to skinny and my forearms and arms are small. i started in a gym by my work been a week now things are going ok. Iam just wondering sence im just starting out should i be lifting light weights just to get used to it? Iam looking to stick with the gym and trying for more strength and to get bigger what are some tips and advice you guys have for me? also this is my work out routine

monday- off
tuesday- chest/ tri (flat bentch,incline bentch, tri pull downs, flys)
Wensday- legs
thursday- back/bis(low row,high row, unlatral row, bi curl,hamercurl
friday-shoulders ( miltary press & pull downs)
cardio 3 days a week 1 mile run (all i can do sence still smoking)

and diet sucks i have no clue were to start with buying stuff n working with that

any advice would help great!