Workout Help

[fate1918]

So ive been on these forums for a while and its helped me tremendously but i still feel like im not doing things completely right. I started working out about a year ago. im 6 ft., 18 yrs old, 170-175 pounds and a lot better shape than i was a year ago at 160. My goals are to get stronger and gain more muscle/bigger. If you guys could just look over my workout schedule that would be awesome.

mondays

bench: 5 sets, first two are usually lighter weight warmups and last 3 my reps are around 4-6.
dumbbell flys: 4 sets, first two are lighter weight warmups and last 2 my reps are around 5 with heavier weight.
barbell curls: 5 sets, with first two being lighter weight and the last 3 being heavier weight with about 5 reps a set.
isolation dumbell curls: 3 sets
21s: 3 sets

wensday

dips: 5 sets
tricep pull downs: 5 sets
tri kickbacks: 3 sets
squats: 5 sets
calf raises: 5 sets

friday

clean-jerks: 5 sets, first two with lighter weights for warmups and then final 3 sets with heavier weight and my reps are about 5-6
military press: 5 sets, first two with lighter weights for warmups and then final 3 sets with heavier weight and my reps are about 5-6
shoulder raises: 3 sets
back pull-downs: 5 sets
Rows: 5 sets
single dumbell rows: 3 sets
shrugs: 3 sets

then on either saturday or sunday:
weighted crunches: 3 sets
leg lifts: 3 sets
ball crunches: 3 sets
planks/bridges

i guess my main questions are:

1. Am i pairing the right muscle groups together on workout days? (ie. monday=chest/biceps, tuesday=triceps/legs, wensday=shoulders/back)

2. Am i doing the right excerisces for each muscle group or are some inadequate?

3. Is my excersice/set scheme bad? Should i do more excersices for each muscle group and do less sets on each? Am i doing too many sets?

any help would be appreciated guys/gals. ive made a ton of progress but that doesnt mean im doing it right. i feel like my eating is pretty good. i keep my protein up and take protein shakes but other then that i dont take any other supplements. I do eat alot(wayyy more than anyone i know) but im still pretty defined/six pack because i play sports and run alot and am always active.

thanks in advance.

 

[gthoren2000]

Ok so I was reading what you posted and the first thing I would mention is that you're not pairing the muscles up properly if you intend on doing split routine versus a full body routine that is. I like that you're doing a split routine but take this into consideration. Do Chest/tris/shoulders, Back/Bis, and legs. I usually put shoulders in with chest because you are putting a killing on them with bench anyway. By the time you finish benching you won't need to do a ton of shoulder and tricep stuff because hopefully you have worked them hard enough. Whenever you do a pushing movement you are calling out the triceps. When you do any kind of a pulling movement you are calling out the biceps. The bicep and the tricep are simply assisting muscles that help with pulling and pushing. In addition, try and incorporate compound movements such as deadlifts, squats...etc. This will stimulate more muscle growth. Anyway, hopefully that helps.