Rate my current minimalist workout; I'm getting back into training.

[joao2005]

My current minimalist workout consists of a combination of powerlifting exercises and isolation exercises for hypertrophy.


A1: Bench press with barbell 2x 5-9
Warm-up:
Feeder
Feeder
Work:

Machine shoulder press 3x 5-9
Warm-up
Feeder
Work:

One-arm rope triceps extension 3x 5-9
Warm-up
Feeder
Work:













B1:
Bent-over row 3x 4-8
Warm-up:
Feeder:
Feeder:
Work:

One-arm pulley row: 3x 4-8
Warm-up:
Feeder:
Feeder:
Work:

Scott curl 5x 5-9
Warm-up:
Feeder:
Feeder:
Work:

Lower forearm on bench + Upper forearm on bench: 2x 5-9
Warm-up:
Feeder
Workout:











C1:
Single-leg leg curl 5x 5-9
Warm-up:
Feeder:
Feeder:
Workout:

Free squat 4x 4-8
Warm-up:
Feeder:
Feeder:
Workout:

Calf raise + abs 3x 8-12
Warm-up:
Feeder:
Feeder:
Workout:











A2:
Standing shoulder press 3x 5-9
Warm-up:
Feeder
Feeder
Workout:

Fly machine 2x 6-10
Warm-up:
Feeder
Feeder
Workout:

Lat pulldown 4x 6-10
Warm-up:
Feeder
Feeder
Workout:


Hammerhead curl on bench 45+ Single-leg French press: 2 sets of 5-9 reps
Warm-up:
Feeder
Workout:













B2: Romanian stiff-legged deadlift: 4 sets of 4-8 reps
Warm-up:
Feeder
Feeder
Workout:

Bulgarian curl: 4 sets of 5-9 reps
Feeder
Workout:

Calf raise + abs: 3 sets of 5-9 reps
Warm-up:
Feeder
Feeder
Workout:

 

[India lover 52]

4 x 12

 

[Mazilias]

4 x 12

c

 

[chrisisthenewclav]

go to failure on the last set and try burnout sets