optimum amount of days to train

[LabR@t]

i have been hitting gym for 5 days a week is this best or should i cut back to 3?

typical workout is

mon-legs
tues chest / tri
wed- back
thurs- shoulders
fri- bi / abs

 

[LabR@t]

typical work out warm up not included

monday

squats 1x12,1x10,1x8
extensions 3x10
calve raises 3x15
reverse extensions 3x10

tues

flat press 2x10, 1x8
inclince 2x10,1x8
weighted dips 3xfailure
incline flys 3x10
cables 3x10
tri pull down 3x10
tri pulls with rope 3x10
seated tri extension 3x10

weds

pullups 3x10
narrow cable pull downs 3x10
seated rows 3x10
tbar 3x10
deadlifts 3x10 ( not regularly)

thurs

seated DB press 3x10
standing arnie press super setted with front raises 3x10
lateral raises 3x10
rear shoulder flys 3x10
upright rows 3x10

fri
preacher curls 3x10
seated curls 3x10 - drop wieght to seated hammer curls 3xfailure
twenty ones x3
weight crunch 3x20


**
thing is i was 14.7 st 18 months ago mostly beer gut i am now 13st 5'11 and have shed most of fat but i want to gain more mass as i feel smaller although a better shape, wats the best way up food intake

 

[LabR@t]

goal asthetics mostly and i only get 5-6 hrs sleep most nights is that a big no no