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Boston Barbell Block 4
by Zackincarbonite
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Workouts
Week 1 Day 1
Lock 3
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
Lock 3
3 sets
Start
in App
SINGLE ARM BEAR PLANK
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec
3
45 sec
SINGLE ARM BEAR PLANK
3 sets
Start
in App
2-DB INCLINE SEAL ROW (0:1:3:0)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
2-DB INCLINE SEAL ROW (0:1:3:0)
3 sets
Start
in App
Wide grip Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
6
100 sec
2
70% 1RM
4
100 sec
3
70% 1RM
4
100 sec
Wide grip Bench Press
3 sets
Start
in App
Paused T-shirt Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
2
100 sec
2
85% 1RM
2
100 sec
3
85% 1RM
2
100 sec
4
85% 1RM
2
100 sec
5
@RPE7
2
100 sec
6
@RPE7
5
100 sec
7
@RPE8.5
5
100 sec
8
@RPE10
3
100 sec
9
@RPE10
1
100 sec
Paused T-shirt Bench Press
9 sets
Start
in App
Week 1 Day 3
Weighted Chinup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
Weighted Chinup
3 sets
Start
in App
Cross Body V-Situps
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
Cross Body V-Situps
3 sets
Start
in App
Wide grip Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
6
120 sec
2
70% 1RM
4
120 sec
3
70% 1RM
4
120 sec
Wide grip Bench Press
3 sets
Start
in App
T-Shirt Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
80% 1RM
3
180 sec
4
80% 1RM
3
180 sec
T-Shirt Bench Press
4 sets
Start
in App
2-Cable Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
2-Cable Row
3 sets
Start
in App
side lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
side lateral raise
3 sets
Start
in App
Bayesian Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
Bayesian Curls
4 sets
Start
in App
WEIGHTED DEFICIT PUSHUP
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
WEIGHTED DEFICIT PUSHUP
2 sets
Start
in App
CABLE ROTATOR CUFF ROTATIONS
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
CABLE ROTATOR CUFF ROTATIONS
3 sets
Start
in App
Workout 3
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
bench press
1 sets
Start
in App