I am a Personal Trainer & Pilates Instructor in Beverly Hills, may I suggest drop sets for your upper body exercises, they make all the difference for me and give me immediate results. I divide my upper body into chest/back one day and then biceps/tri's/shoulders the next. I choose one exercise for each muscle group and do drop sets which means lifting heavy and dropping the weight until you are literally curling 5lbs. So for example I'll do 15lb bicep curl with 10reps, drop to 10lbs and strive for another 10reps, drop to 8lbs and try to do another 10lb.Doing this has made my arms very lean and tones.

For legs make sure you are wearing ankle weights during all those side kicks, and when working your glutes, I always strive for 30reps on all my leg exercises and I suggest holding 2 10-15lb dumbbells.

I use a push pull routine, push one day pull the next.. I actually wrote most of it out in the cycle logs.. although I didn't fill in all the exercises, I did put in the push and the pull ;-) muscle definition will come mostly from diet. Training some light days and some heavy days will assist with growth, working for a pump is the goal, not always how much weight or how quickly. This game is about listening to your body and adjusting accordingly.