This is my 3-day-a-week plan that i have been doing for about a week and a half, and i just wanted to make sure it was ok before I stick to it. Please make comments/suggestions.

Workout

Flat Bench Press
Full squats
Deadlifts
Seated military Press w/ dumbbells
Tricep Extension
Lat Pull Down
Bicep Curls
Bent Over Row
Dumbbell Fly

Sets

tues 3x5
thurs 3x8
sat 2x15

What kind of tricep extension are you doing? This one works realyl great for me Cable Bent-over Triceps Extension
I would switch your seated military press to a standing barbell military press. First of all it would be easier cause you would not have to balance the single dumbbells and second you will be able to hold a little more weight.
I have noticed that when I do seated cable row Cable Seated Row that my biceps are working also, so try to do that and take out the biceps curl, unless you want your biceps to be huge! :P.
Dumbbell fly is for shoulders, so the militray press will most likely take care of that.

Yeah, standing military press sounds good so i'll switch that. These are the tricep extensions i've been doing
Dumbbell Triceps Extension
I'll try the one you posted and see how it is. I'll take out the fly and add the seated cable row. i think this is a good plan now thanks for your help. Anyone else have any comments just post them.

I tried doing that tricep exercise a few times but I could not due it because my shoulders did not feel right. I switched to a few different tricep exercises and found the one i mentioned to work the best so far.