Lose fat/strength. I'm currently at 18% body fat and 41% muscle. I'm not sure where I want those stats to stand, but id like to lose belly fat.
I should also add I do 100 to 200 kettle bell swings per night.
4 days a week is perfect. What you're doing is really random though.. There are some great exercises on there but you aren't benifiting from them when you're doing them randomly.
Do the most important exercises first in your workout. This is one of the most fundimental rules to lifting.
Day 1- Squat- after you squat you should pick exercises off your sheet that target your legs and abs.
Day 2- Bench Press- after you bench you should pick evercises that target your triceps, lats, and back.
Day 3- Deadlift- same as squat
Day 4- Some kind of Press (Incline, Push, Military, etc) same as bench day.
For strength the general rule of thumb for reps is somewhere in the 3-8 range. For the exercises after the main one you should do higher reps (4 sets of 12)