Critique workouts

[mzaruba423]

Alright so I'm thinking of doing something like this because it's somewhat similar to what i'm doing now. I'd be working out in about a six day rotation because I don't know enough workouts to mix it up enough. I know some exercises should probably be added / removed / switched days, so hopefully you guys can help me with that

Day 1
Squats
Lunges
Hang clean and press
Bent-over rows
Wide-grip pullups

Day 2
Bench press
Incline press
DB Incline / Flys (i do 1 rep of an incline press than 1 rep inclined fly and repeat. it really works for me at least)
Arnold press
Shoulder raises

Day 3
HIIT

Day 4
Step-ups
Straight-leg deadlifts
Upright rows
Lat pulldowns
Close grip pulldowns

Day 5
Dips
(need another chest exercise)
Seated V-Press
Rear Lateral raise
Push press

Day 6
HIIT

i know i should probably do hiit on the same days i workout but the new gym i signed up at has no track, so i'm running outside. and i haven't tried doing hiit on a treadmill, but i really don't think i'll like it.

[swanso5]

if training 4/week then 2 x lower and 2 by upper workouts are your best bet...in that regard:

lower 1 - mon
max effort compound (deadlift or squat but i suggest deads)
single leg exercise
glute/ham exercise
core pairing

upper 1 - wed
max effort compound (bench)
secondary bench / row pairing
chin or pull up / shoulder press pairing
core pairing

lower 2 - fri
rep method compound (dead or squat whatever you didn't do mon)

or

olympic lift (hang clean, push press etc)

single leg exercise
glute/ham exercise
core pairing

upper 2 - sat
chin or pull up (whichever you didn't do wed) pairing
row / bench pairing
upper back / tricep variation / core tri set pairing

no , HIIT doesnlt work great on the teready as it takes time to work the speed up and down