I feel like I have been overtraining, I typically was spending about 2 hours in the gym on days without cardio. I hit each muscle with about 5-6 exercises thinking it was building muscle because I was getting "a good pump" when in reality I was training like somebody would on gear. With this in mind, I feel like this 3 on 1 off would be good.

I do
Chest/Tris
Back/bis
Legs
shoulders/traps
off
off
*Abs everyday at the end of workout for about 20-30 minutes