i think my workout is lacking

[sensaispike]

Ok guys...I think my workout is lacking...well lacking results any ways....

this is what it look likes....

Mon....Chest
Barbell flat bench (5 sets- starting out with 10 reps then working to MAX)
Dumbell inclined (5 sets- starting out with 10 reps then working to MAX)
Barbell declined (3-4 sets 10 reps for all)
Cable fly’s (4-5 sets)
Cable scoops (4-5 sets)

Tue....Arms
Skull crushers (laying on a bench using the E/Z cruel bar(5 sets))
Cable tri extension palms down (5 sets)
Cable tri extension palms up (5 sets)
Preacher bench curls (5 sets)
Hammer curls (5 sets)
Barbell curls (3 sets)
Cable curls (the ones where you do both sides at the same time and bring your fists to your head(5 sets))
Dips (3-5 sets)

Wed....Back/Shoulders
Dumbell shoulder press (5 sets)
Standing barbell shoulder press (3-5 sets)
Shoulder fly’s using dumbells (5 sets)
Wide grip pull ups (5 sets)
Wide grip pull downs (5 sets)
Rows using dumbells (the ones where you bend over and keel on the bench(5 sets)
Deadlifts (5 sets)

Thu....Chest
SAME AS MON

Fri....Legs
Squats (5 sets)
Leg press (5-6 sets)
Leg extensions (4-5 sets)
Leg curls (4-5 sets)
Calf presses (5 sets)

I had been using this program for awhile and had pretty good results all though they were kinda slow coming.... but I don’t seem to be making any gains in strength or size any more....Any help would be great.... also does any one think this is over training?

Also one more question.... when doing the E/Z bar curls I am fine until I go to put it down then as soon as I release the weight I get this sharp pain in my forearms.... it feels like the bone in my 4arm is splitting or cracking from my wrist to my elbow.... I also get that when I spot some one on bench, any idea what that is???

Thanks again

L8ter.....