2 Compound Workouts

A

Aetom

0
Wondering if I have these exercises in the right order:

A
Squat
Military Press
Bench Press
Invert Sit-ups (hanging upside down and doing sit-ups)
Maybe some bicep/tricep work if I have time

B
Deadlift
Rows/Clean
Pull/Chin Ups
Invert Sit-ups
Bicep/tricep work if I have time, again.

Alternate those to make them equal every 2 weeks.
Incidentally, are these rows supposed to be done sitting, or in push-up position and bringing an arm with a dumbbell in it up to the torso?
 
While I agree that the shoulder press does work your chest plenty, it appears to me that you have a push/pull split going on (with the exception of the bicep/tricep work). If a push pull split is your goal, the ordering is fine but do biceps with your pull day, and triceps with your push day.

I'm a huge fan of upper lower splits though.
 
Without getting exercises in there twice or working the same muscles too close together, using those exercises, I can't get a VPush, VPull, HPush, and HPull in the same day.

Unless I do:
Squat
Deadlift
Bench press (alternate with military press)
Rows

Unless a push/pull split would be alright.
 
just do Vpush/pull one day and Hpush/pull the other day.

And id rotate the squats and deadlifts, however, one the day you do squats, id do some one leg deadlift stuff (one legged RDLs for example) and on the deadlift day, do some one legged squat stuff (lunges, bulgarian squats etc) for maybe 2x10 or 2x8, keep the volume low so you dont over work things.
 
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