Hi, I've been training for about 6 months now and I would like some advice on how to rewrite my training split. Currently I'm at 5'10 211 lbs and about 18% bf, I'm looking to cut down and possibly gain some more lean muscle mass.. My friend started me out in weightlifting and has me on a 2 day a week per body part program.. I'll write it out for you guys to critique..

Monday:Chest/Tris
1. Flat BB bench 4x sets 10-8-6-4
2.Incline Flies
3.Pec Flies
4.Cable Pushdowns
5.skullcrushes
6. Close grip bench press

Tuesday:Legs and Biceps
1.Squats
2.Leg extensions
3.Hamstring curls ?? not sure of name
4. Leg press
5. some type of calf workout
6.standing db curls
7.Hammer curls
9. Cable curls

Wednesday: Back/shoulders
1.Deadlifts
2.upright bb rows
3.Hammer strength machine rows
4. db rows
5.military press
6.bb shrugs
7. shoulder lateral raises

Thursday:Same as monday
Friday: Same as Tuesday
Saturday:Same as wednesday
Sunday:day of rest

I was wondering if anyone could improve on our split, we both would appreciate it greatly. Also, i was wondering how bad an exercise should hurt before you know you have completely taxed the muscle. Usually i guaged it by how pumped my muscles were but recently i read that this isn't the best way to know whether hypertrophy will occur or not. Thanks to everyone who helps us out. Bye