You are over taxing your triceps big time by not letting them have any time to rest. When you work out your chest and shoulders you are also working out your triceps. You need to give them some more rest. Your muscles do the majority of growing when they are getting the right amount of rest. Try this schedule.
Monday- Chest, Shoulders and Triceps
Tuesday- Back (upper), biceps and Traps
Wednesday- Legs
Thursday- Day off with some light Cardio.
Friday' Start all over again.
Do 4 different chest exercises like Flat bench, Incline Hammer strength, Incline flies and follow it up with 2 or 3 sets up push ups.
For shoulders do 3 different exercises starting with barbell presses, dumbbell presses and some reverse flies lying on a bench with a 30% incline to it.
Do 2 different triceps exercises. There a lot of triceps exercises but 4 sets of pull downs followed by 3 or 4 sets of dips is a really good way finish up that burn. Lean forward a little on the dips to really hit all three of those muscle groups to give it a final burn for the chest as well as the shoulders. An important warning on the dips is to never go down further then when your upper arms are parallel to the ground. Going down any further will eventually cause shoulder damage and never bounce. Really take your time with the dips. And if you have the energy try and superset your push ups with your dips.
On back day I always like to start out with 3 sets of 10 pull ups. It hits those wings great and gives a really good stretch for the upper body. You do not have to do ten though. Make sure all three sets of pull ups have the same amount of reps and do not tax yourself out early in the game. Do three comfortable sets with the same amount of reps until you feel just a little burning.
Follow that up with the sitting pull downs to finish the wings but do not spread your hands to wear your thumbs are past your shoulders.
Afterwards pick out 3 more upper back exercises. Sitting down rows followed up with some bent over rows and try to finish with a tread wall if your gym has one. On the bent over rows support yourself on a flat bench and only use one arm at a time and only pull up until your arm is parallel with the ground (shoulder can be damaged very easily if you pull up any higher). And do not use too heavy of a weight or it will cause back twisting.
On the biceps start off with a set of reverse curls with an easy curl bar to hit the outside of your bi's. Follow that up with some standing barbell curls with a barbell and make sure to practice good form so you do not strain your shoulders. Stand against wall if you have too. Finish that up with some one armed curls using a preacher bench. And with biceps always remember to extend your arms all the way straight.
Finish that workout with some heavy barbell shrugs followed with some lighter higher rep dumbbell shrugs. That is it for that day.
On the legs always start out with the heavy pushing. Squats one week and Leg presses the next. Followed up with some leg curls (both two legs and individually). Then lying down reverse leg curls. Finish that up with with a couple sets of standing in place lunges for the balance and corps training and that is your week.
THIS WHOLE ROUTINE SHOULD BE USED FOR ABOUT ONE MONTH. IT IS FOR MASS MUSCLE BUILDING AND STRENGTH TRAINING. THE KEY IS TO KEEP ALL OF YOUR SETS AROUND SIX TO EIGHT REPS. BUT YOU CAN GO A LITTLE MORE ON THE PUSH UPS AND THE DIPS.
I HOPE I WAS A HELPFUL. JUST LET ME KNOW IF YOU NEED A FEW OTHER ROUTINES FOR FOLLOWING MONTHS. MY EMAIL IS
johngiamona@yahoo.com.
What is the best schedule and what is working for you? 
