Help with my new fitness plan

First, congrats on quitting smoking and setting a good goal. I think any plan is better than no plan and if you can make a habit of your routine, your body will tell you when to change it. I started with the beginner routine on nerdfitness.com, which looks very similar to your plan except you repeat the process 3 times for a full workout. I've modified that routine to work around a knee injury and I've added a few other moves that I enjoy and feel benefit my overall health and strength (bench presses, lat pull-ups, deadlifts). Also, I find that tricep extensions and bicep curls are not necessary if you're doing bent rows and overhead presses properly. I feel that I've gotten the most improvement in my arms from bent rows (with proper form and challenging weight).

As far as when to modify; I increase my weight when it's no longer an effort to maintain proper form on my last rep. I eliminate a move if I don't feel it's adding anything or feels redundant to another move. I started with 5 lb dumbbells and now I use 24 lbs for my bent rows and higher for other moves (same # of reps and sets). I also try to keep it interesting by mixing up my routine; I have a list of 10 exercises posted on the wall and pick 6 or 7 for that day's workout. Including warm up, cool down and stretching, it takes about an hour and I do that 3 days a week, alternating 2 or 3 cardio days (walking, running, zumba).

I don't know much about the sore ankles, maybe you need better shoes for walking? Or maybe try to add some calf raises in your routine to strengthen the muscles in your lower legs.

Whatever you choose to do... make sure it's something you're enjoying. Results take some time so have patience and do it because it's good for you. Good luck! :flowerforyou: