Twiz,
I think your arrangement is a bit screwy, but I generally like the lifts you have picked. Because you have four days a week, I would be very tempted to reduce your volume on each day.
Mon:
Bench Press Superset with horizontal rows (5x5)
Push ups (2x max)
Barbell curls (3x10)
Tue:
Squats (1x20) Look up 20 rep squats if you don't already know
Abs (mix it up, use resistance and think of it as a strength move)
Stiff Legged Dead lift (3x10)
Thu:
Pullups supersetted with military press (5x5) add weight on pullups if too easy.
Incline DB press (2x15)
Rear delt flyes (3x10)
Fri:
Deadlift (10x1)
Front squat (4x6)
Calves (3x20)
Some form of cardio to be done either after workouts or on off days. Nothing insane is needed, keep it on the light side. Enough to break a sweat but not a marathon of cardio work.
Progression should be to make small and consistent increases in your total workload. I would suggest buying your own fractional plates if you don't have access to anything smaller than a 2.5lb plate. Being able to do the same work with 1 more lb week to week is surprisingly effective. Start all weights at something manageable and ride it until you are hitting lots of plateaus or you need a change of scenery.
Just my suggestion, and this should keep your volume in check. However, I certainly encourage you to feel out what fits you best.
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