training routine?

[jiuelie]

Hey guys, I need some help with my training routine.
I've been doing the same kind for years now (i'm 19, so maybe not so many) and I'm very strong and explosive for my size, but I don't have much definition.
I used to go to the gym once or twice a week, and do two (sometimes three) circuits for the whole body, with a little twist: i do one series at normal weight, then another at one category higher, then move on. 15 seconds rest between series.
I also used to exercise at home, without weights.
Now here's what i'm thinking of doing:
everyday i'm home, i train with 12 kilo dumbells, in series of 15:
-Curls
-military press lifts
-triceps pulls
-back pulls
-forearm pulls
then switch for a 20 push up rep, and a 25 crunch rep.
repeat two times, everyday, then some shadow boxing.
I'm thinking of going to the gym twice in the middle of the week, but i need to know what exercise to do to get some definition in my upper body.
I also go on saturday,for a weaker wrokout, then an 90 minute sparring session with friends.
Can anyone give me some advice on what exercises to do in the gym, and how to do them?
Thanks

[aku aku]

What are your goals? What is your available equipment?

I don't see any lower body work in the workout you listed. I would suggest adding something like: squats, deads, cleans, snatches, swings using: barbell, dumbells, kettlebells, clubs, rocks, sandbags or anything heavy.

[jiuelie]

my legs are very strong, and i keep them that way by basic training in the gym, and kicks
i want to get more definition in my upper body

[aku aku]

Originally Posted by jiuelie

my legs are very strong, and i keep them that way by basic training in the gym, and kicks
i want to get more definition in my upper body

As I understand it, definition comes from a combination of leaness, muscle tone and muscle size. Muscle tone refers to residual tension in the muscle even when you are relaxed and comes from heavy weights with low reps.

I think a few basic, multi joint exercises like overhead presses, dips, rows and pullups using a fairly heavy weight would be a good start. Add some bi and tri work at the end if you feel you need to but do the big lifts first, they give you more bang for the buck. For more muscle tone try using a lower volume but greater frequency or for muscle mass do more volume and with more time between workouts so you can recover.

[jiuelie]

could you repeat that in english, please?
i'm not familiar with any of the terms