Judging by your stats your a pretty small guy. Bench less. Three times a week is too much .
Also your external rotator strength may not be up to par.Get a good beginner program going. Try 3 main exercises; one upper body push, One Upper Body Pull and one lower body exercise. Use 5x5 at 85% of you one rep max. Then pick 1-2 extra exercises and do the for 2-3 set of 6-8 reps.
Box squat 5x5 (hit techical on the first five. same for all)
Military press 5x5
Pull up 5x5
Bulgarian Split Squat 3x8 (don't go to failure, strive to increase number of reps each workout)
Side lying external rotation 3x8
You will gain a good deal of size and strength on this program.
Then pick new exercises for the other two days. Switch up every 4 weeks. I know many people are going to say this but eat everything in sight.