Got it Ill probably get rid of 1 set on lat pull down on sunday and add 2 sets of pull ups in. should I add power cleans ? or a clean and press and get rid of shoulder front raises and side raises? that way I add a good backworkout but keep a steady shoulder workout. I didnt realize it was too many presses. What do you put dead lifts with? on upper day or lower day because this was a huge debate for me
I'd put Deadlifts on lower body. They will activate your upper body and back aswell, but it still is a hip dominant movement.
Power cleans and clean and press are great exercises. But they would have to be almost first on your workouts, since they are the biggest compound exercises that take lots of explosive force production. And I wouldn't recommend too high rep sets. Comparing them with some front or lateral raises is absurd. If I had to put them somewhere, I would ditch the military press and replace it with power clean or clean and press. And do them before squatting.
And maybe Deadlift on monday. It gives your legs a day rest between huge overloading exercises that are in fact quite hard on your CNS, wether it wears you off or not.