Arranging Exercises on A/B Schedule

Training
1

How to arrange this exercises in workout A and B, your opinion?
Bench press
Back Squats
Deadlift
Upright rows
Barbell rows
T bar rows
Military press
Behind head press

On deadlift day i would include:
Barbell shrugs
Barbell pullover
Barbell row
Tbar row
Good mornings
Dumbbell reverse flys
Barbell curls

What can i include on other days your thoughts?

2

The real answer to your question is: Pick a program written by a professional and do that. There’s about 120 years worth of programs to pick from that have delivered results. I have no personal experience with it, but lots of people like the various 5/3/1 options.

But if we are playing this game, building a program from scratch, then…

Lift every other day.

A: a horizontal press and deadlift for reps (more than one rep, touch-n-go with a controlled eccentric)
B: a vertical press and a quad-focused squat

Accessories, to be done in this order, every workout day after the main work:

  • One arm dumbbell rows - do a row that doesn’t involve the low back
  • A curl
  • A single exercise for the long head of the triceps - pressing doesn’t hit it well
  • A hard ab exercise - if you can do 20 reps, it’s too easy
  • A low back exercise: good mornings, jefferson curls, back extensions, reverse hyper, heavy swings, etc.

Regularly add more weight or more reps to every exercise. Regularly doesn’t mean every session, but at least every few sessions.

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