EleqTrizi'T

I'm ready to graduate to the next level of weightlifting. I've truly developed a love for the gym, now I want to go to the next level....

Quick background-- March 1, 2003 I weighed 287, 40% bodyfat, benched the bar with no weights. Dec 1, 2003 I weigh 239, 28% bodyfat, bench 225. I hope these growth stats give you an idea where I'm at. I've been going to the gym 5 days a week all this time. Oh yeah, I'm 5'11".

Here's the new routine I have in mind. Since I'm going to focus on each muscle just once a week instead of twice, I've split my normal daily workouts into two days, and added variety. What am I missing? What do you suggest? Different groupings? More reps? Less reps?

There are lot of knowledgeable people on here. I hope you'll help (cough plan9 cough).

Bench Day
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2 sets warmup bench
4 sets barbell bench
2 sets barbell incline
2 sets dumbbell bench
2 sets incline dumbbell bench

Bench Day 2
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3x triceps dips
3x triceps overhead
3x triceps cables/ropes
3x military presses

3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)

Push Day
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2 sets warmup rows
4 sets rows
2 sets flat bench rows
4 sets lat pulls
4 sets shrugs

Push Day 2
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2 sets warmup cambered curls
2 sets cambered curls
2 sets incline curls
2 sets preacher curls or cable curls
2 sets forearm curls

3 sets 45lb situps
2 sets crunches
4 sets back(ups?!)

Leg Day
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2 sets warmup squats or leg press
4 sets squats or leg press
4 sets leg extensions
4 sets curls
4 sets lunges

Aerobics
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20 minutes eliptical/ski machine
10 minutes treadmill/bike