The beginning of my journey - I need your help & advice.

[tomtherookie]

Hey everyone, my names Tom I'm 16 (17 in May) and I have decided to begin training and becoming a lot healthier person.

I have a large background for distance running, swimming, cycling, triathlons, basketball, AFL, cross-country skiing and free skiing.
I competed in all of those sports until I was 15 and I got shin-splints, compartment syndrome and basically had to give up all sports.
Then my life went a little bit pear shaped and I smoked a lot of weed, drank a lot, smoked a lot, slept terribly, ate terribly and was overall not a very health person what so ever.
I've recently been inspired and given the opportunity to run again. I am doing a running rehabilitation program that involves me NOT working out my legs which is a bit of a shame however I will be fine in around 10-12 weeks time if I do what I've been told.

My stats:
Height: 6 ft 1 - 185cm
Weight: 77.7 kgs - 170 pounds
Moderate metabolic rate
Probably around 14% BF - guess :P
Fairly skinny, not much muscle, a bit of unwanted body fat - due to excessive.

I am willing to cut out many things from my old life to get ripped. I AM aware that Rome wasn't built in a day and I understand this will take a lot of long hard hours and a lot of commitment to achieve my goals.

My goals are basically to become ripped, not body building ripped, not huge like powerlifters but ripped.
Muscly and skinny.

I have already made progress but removing myself from bad influential friends, cut back on all weed, drinking, smoking, junk food and am beginning to make progress already however I need YOUR guys help on getting me there and helping me out with questions, my routine and other things along those lines.

Please correct me where I'm wrong and back it up please, this will help me greatly and constructional criticism is taken on board

I believe I will be 'cutting' and trying to gain muscle mass.

My diet at the moment is fine, eating healthy meals, plenty of them and can address this in a later situation - I am aware that a diet is critical in my progress.

ABS DAILY

Sunday: Arms - tri's & bi's
Monday: Chest -
Tuesday: Shoulders & Back -
Wednesday: Chest & Arms
Thursday: Personal training - 30 min all round body work - no legs atm
Friday: Shoulders & Back
Saturday: Rest

This is a rough idea of how I would like it to flow but I'm not sure so I need your help. I am aware that I have a rest day in there and thursday's will count as a rest day for the mean time.

At the moment I have access to body weights, dumbbells, a barbell (getting bench soon), a chin up bar and more body weights

Arms:
Biceps: 12 push ups - warm up
Concentration curls: 4 x 6 - 8
Hammer curls: 4x 6 - 8
Close-grip chin up 3x fail -
Triceps:
10 Staggered stance push-ups
Dips: 4x 12
Close-grip bench: 4x 6-8
Seated tri dumbbell extensions: 4x 6 - 8
10 Staggered stance push-ups/Hands back push-ups
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Chest: Warm up 10 wide arm push ups to target chest
Bench: 3 x 6 - 8
Flyes: 4 x 6 - 8
Dumbbell bench press: 3 x 6 - 8
10 feet elevated push ups
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Back & Shoulders:
Back:
Bent over two-dumbbell row palms in: 4 x 6 - 8
One arm dumbbell row: 4 x 6 - 8
Wide grip chin ups: 3 x fail
Mixed grip if I am struggling
Shoulders:
Standing dumbbell press: 4 x 6 - 8
Front raises dumbbell: 4 x 6
Rocky/Bradford press: 4 x 6 - 8
Dumbbell shrug (traps) 4 x 8
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Legs: can do nothing on these at the moment besides what my physio tells me to do.
----------------
ABS:
Hover/Plank: 3 x 1 min or 3 x fail
Bicylcle legs x 40 secs
Cross-body crunch
Exercise ball pull ins: 4 x 10
1 min Hover
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Suppliments:
Whey protein (WPH) - 1st in morning, pre & post workout
NO Caffine - doesn't do a thing to my body :S
Casein protein - before bed
Fish-oils & Multi-vitamins
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Please can you people help me out where I'm wrong, tell me the correct info, re-do my schedule or workouts whatever bearing in mind I have access to a chin-up bar, barbell, dumbbells x 2, body weights, an exercise ball, a foam roller and what ever else is around my joint.

Thanks very much