[Kanji_The_Wanderer]

You don't want to work the same muscle out repeatedly. Small muscles like the bicep, fatigue easily and you need a 2 to 3 day rest after the work out.

This is my schedule. Monday I'd do chest. You require tricep strength in chest weight training, or any chest workout for that matter. Tuesdays is back. When you do back your biceps engage.

Wednesday shoulders/traps. For me my shoulders fatigue very easily but they grow very fast.

Thursday arms. Workout both bicep and tricep this day. Biceps got a 2 day rest, and triceps got a 3, so they should be doing pretty good and you should be ready to hit those curls.

Friday is legs.

Drink protein. I can't stress this enough. If you want to see results, and most people want them quickly, if you take protein you'll start to see changes in a couple of weeks.

Don't forget a lot of protein is made to supplement a meal. The worse thing you can do is have a large shake with dinner. Especially if you think you need to lose weight. Always put a few hours in between consumption. 2-3
I certainly recommend you definitely stretch out your legs and back before you do those exercises. The other ones don't require much stretching but certainly do back and legs.
Also you'll only want to use those weighted items in the beginning then you'll be taking them off. You are probably in a lot of pain because your body needs to recondition itself and rip the muscles.

Whoah, sorry, long reply.