3x5 Bench Press
3x5 Standing military press
3x5 Power cleans
You train on 3 nonconsecutive days per week. You can add weighted ab work, weighted hypers, dips, pull ups or chins at the end. 3 sets of 2 of those.
I see a lot of volume in what you were doing, what I posted isn't my idea but it's from a book I read that worked out very well for me. I spend way too much time in my first years training doing incline curls and dumbbell extensions and not enough time learning to squat and deadlift correctly. Once I went over to barbell training and started eating a lot I grew tremendously, I was never sore and I made a great base for myself.
Start with those exercises and as time progresses you can add some of the other work you were doing as you get adjusted to the work load, start simple.