Help with my workout

[123birds]

So lately I've tried my hand at my own workout routine, and I'm looking for advice on any exercises, rep numbers, etc. that would help me see more gains. Anyway here's the routine, its basically a three day cycle with no rest, which I haven't really been having problems with in terms of fatigue post workout.

Day 1: Chest, triceps, forearms, abs
Chest:
Bench (10,5,5,5,5,5)
Decline (10,8,6)
Incline (10,8,6)
Push-Ups(exh,exh,exh)
Triceps:
Overhead Tricep extension (10,10,10)
Close Grip Bench (10,8,6)
Tricep Pulldowns (10,10,10)
Dips (Exh, Exh, Exh)
Forearms:
Behind back dumbell Curll (10,10,10)
Forearm Curl on bench (25,25,25)
Reverse Curls (10,10,10)
Dumbell Twists (25,25,25)
Abs:
Med Ball Sit-ups (50,50,50)
Bicycles (25,25,25)
Hanging Leg Raises (25,25,25)
Dumbell Side Bend (25,25,25)

Day 2: Upper Back, Lowerback, Shoulders, Biceps
Upper Back:
Barbell Row (10,8,6)
One Arm Row (10,10,10)
Frontal Lat Pulldown (10,10,10)
Behind Head Lat Pulldown (10,10,10)
Lower Back:
Good Mornings (10,10,10)
Supermans (25,25,25)
Russian Twists (20,20,20)
Hyper extenstions w/ weight (10,10,10)
Shoulders:
Shrugs (10,10,10)
Upright Rows (10,10,10)
Dumbell Front Raise (10,10,10)
Dumbell Side Raise (10,10,10)

Day 3: Lower and Abs
Lower:
Squats (10,5,5,5,5,5)
Single Leg Squats (10,10,10)
Step Ups (10,10,10)
Power Cleans (10,8,6)
Calf Raises (20,20,20)
Seated Calf Raises (20,20,20)
Lunges (10,10,10)
Leg Press (10,8,6)
Abs:
Med Ball Sit-ups (50,50,50)
Bicycles (25,25,25)
Hanging Leg Raises (25,25,25)
Dumbell Side Bend (25,25,25)

So anyway, I've been having positive results so far from this routine, and like I said I don't really feel like I'm overtraining. Also, every day is accompanies by a cardio routine of 8 min at 8mph, then 12 minutes alternating between 2 minutes at 5mph and 2 minutes at 11mph. Basically I'm trying to find out if I'm overworking certain muscles, or just not incorporating a great excercise. Also, do you guys think the no rest days is a problem? like I'm not feeling terrible, and I seem to recover. Any advice from you guys is appreciated, and thanks in advance.

[Ilesey]

Mate, that's no workout plan. It's a list of exercises. Tell me, could you do that for say....12 weeks and see progress? You simply don't need all of that volume and needless isolation.

Learn your key lifts - squat, deadlift variation, bench and military. Focus on the fundamentals of good nutrition and compound lifts. The 'sticky' threads will serve you wel.