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Hi Marcus, welcome to the forum.
A lot depends on what your budget is but the D90 would be the obvious upgrade. However, I understand that the D7000 is also an excellent camera and would be a slightly better upgrade.
The D3100 is, I think, a replacement for the old D40 so in that respect, it would be a little bit of a step backwards for you.
Whatever you decide, try to get your hands on these models and have a play with them so that you can decide which feels best to you.
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