Need Workout Plan Help - what i do not sure if right at all

Hey,

I have not had a chance to purchase really any equipment, but here is what I got.

45 LB - Olympic Bar
2 45 LB Free Weights
2 35 LB Free Weights
2 25 LB Free Weights
Incline Bench - Decliner - 1 Notch Decline, 5 Notch Incline

Bowflex - Lap Pull is broken so I don't get much for back, I usually Tie a rope around a pole and hang and just pull my self up 3 sets of 7.

Basically what I am trying to do is build up my bicepts, tricepts, chest, and abbs, and back.

My problem? - I don't know what work outs to do, and what half the stuff means that people post on here. Also I would like to know what supplements I can use to help me gain some weight and something to relax my muscles and joints after lifting.

I'm about 5'10 145-150 Pounds. My workout is below

3 Days on 1 day off is how I do my work out also

1: Bench - Bar 45, 2 35 lbs, - 3 Sets of 10
2: Bow Flex - I stand on side of it with full resitance and use 1 arm like if I had dumbbells pulling up in that motion - 3 Sets of 15
3: Bow Flex - Flys - Half resistance - 3 Sets 10
4: Curls - With 45 LB Bench Bar - 3 Sets of 15
5: 45 Bar - 2 45lb - Shoulder Raises, off ground pick up bar, shrug shoulders - 3 sets of 10
6: Abs - 25 Crunches, 15 Sec 6inch Fludder Kicks, 15 Sec 6 Inches, turn over seal stretches for 25 seconds, then repeat 2 more times.
7: Back - Rope around a bar I have hold both sides of rope pull stright up - 3 sets of 7
8: Bow Flex Again - Facing the bows on it, I pull the chords stright towards my chest - 3 sets of 15

I don't really know if any of that is correct as far as healthy for body, but I get a hell of a burn when I'm done and I'm highly Fatigued it feels like which makes me think I either do to much reps or try for 2 much weight. If you could help me out with some stuff I can do or just write me a work out I would really really apprecieate it.