I'm gonna do you one good kid. I don't know who designed your program but Man i'm about to shoot you myself..
Do this for 4 weeks tell me how you like it, and we'll improve it from there if it is working for you.
I don't know your set/rep schemes or your level of training so just do what feels challenging, and improve strive for progression each workout.
Power Cleans, Deadlifts (IN THAT ORDER)
15-25mins of HIIT
Bench Press, Incline Dumbell press and Dumbell or barbell pullovers
(There is pull over)
OFF weight training
Military press, Pull ups/Chinups
25mins of HIIT (You figure out how you want to do this just keep moving hard for 25 minutes with minimal rest, maybe 100m sprints?)
If you must have a 2mile jog do it either today or sunday.
First of all your going to notice I removed your isolation exercises. They are quite useless.
The goal here is to work each muscle group 1 time per week.
This is very low frequency, but this is good. Your going to want to have high VOLUME workouts. Usually Mid-high sets, with low reps heavy weights and usually 5+ sets per exercise.
This will go against what some of you believe, or even want to accept. But, I dont really care keep training your body improperly and not getting the results you want. It doesn't hurt me.
If you want further information or a more detailed lifting plan, IM me Jawnvme on aim and i'll put together a better program for you and explain to you why it works. That goes for anyone who wants a personalized program. Just IM me..