I'm looking to put on some lean muscle, but also want to drop a bit of body fat. I'm getting my diet sorted out in another part of this forum, but how does my workout plan for the week look?

I usually do about 3 working sets of each strength exercise on weights days.

My workouts:

Monday - weights
Shoulder raises
Triceps pushdowns
Incline bench press
Shrugs

Tuesday - cardio
Run home from work - total is 9km but I've been building it up a little at a time. At the moment I'm doing about 4km.

Wednesday - weights
Upright rows
Reverse flys
Bicep curls
Lateral pull downs

Thursday - cardio
Run home from work - same as Tuesday

Friday - weights
Squats
Leg extensions
Leg curls
Calf raises

Weekends - light cardio
Swimming/surfing/walking/something