So i am doing too may exercises?
I'm not saying that there's too many exercises, but yeah, you could possibly cut some. The problem is that your workouts are very long. And the sad truth is, the further the exercise goes from the start, the less effect it will have. That's might lead to imbalances and gain differences in some important areas. I personally think workouts shouldn't frequently last over an hour. It's okay sometimes, but you should be able to keep most of your workouts within an hour.
Should i be doing more push exercises for legs? I work my hamstrings on a pull day.
I'm saying that you have huge amount of exercises for that small elbow extensor (triceps), but only half from that for your huge knee extensor/hip flexor (quads). There is some imbalance, and much overloading on certain muscles.
I get hip cramps sometimes and thought this would help. Also it's one of the muscles to exercise under this website's "push" section.
Hip cramps? Where in the hip? Working on hip abduction is alrigth if you have some issues around the area, but that should be on the warm-up with just a couple of sets or so. Working the glute with glute bridges or hip thrusts for example would work way better. Glutes are one of the most important muscles on your hip, so don't just use them for abduction.
Sorry but i'm still new to this... Is low density and mixed frequency bad? Also should i be shooting for 5 reps for ALL exercises? Or just for one or two thrown in?.
Density means the combination of the total work you do, and the total time your workout/exercise lasts. Frequency refers to the amount of rest you have between working some bodyparts. With mixed frequency I'm saying that in a week, you have huge volume and workload for those upper body pressing muscles, but a relative small (half, again) for lower body pressing muscles.
With low density I mean that you are working those sets quite slowly. 8-9 exercises could be organized to be done in a much more dense way, thus decreasing the workout time, and possibly getting more muscle growth and fat loss.
I think you could have a main exercise (or two - one for lower and one for upper body), and go heavier on those (around 5 reps and lower). Then have some smaller and higher volume exercises that you do already.