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Prison Workout Plan
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Prison Workout Plan

30 Days / 3 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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3 ratings
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Prison Body Weight Workout

Exercise Sets/Distance Reps/Time Rest (min)
Push-Up   Video icon
3 30 1.0
3 20 1.0
Pull-Up   Video icon
3 10 1.0
Chin-Up   Video icon
3 10 1.0
3 15 1.0
3 20 1.0
Plank   Video icon
3 00:01:00 1.0
3 00:01:00 1.0
3 10 1.0
1 00:05:00 None
Burpee   Video icon
3 20 1.0

Notes:

For the lunge it is 20 total reps, not 20 per leg.
The Wall Squat can be broken up however you want but you need to complete at total of 5 minutes.

Burpees are listed as 3 sets but if you really want to challenge yourself you can start by doing the highest repetitions first take a short break and then do one less and go through it until you are at zero. i.e. 20,19,18,...2,1,0. If you would like to vary your push-up form you can too. (Checkout the list of push-up exercises for more examples).

This Prison body building workout can be done 3 times a week or anytime you need to substitute a workout when you can't get to the gym.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Glutes blue Groin blue Hamstrings blue Outerthighs blue Chest blue Shoulders blue Forearms blue Abs blue Quads blue Triceps blue Middleback blue Lowerback blue Hipflexors blue Biceps blue Quads orange Lats orange Chest orange Shoulders orange Obliques orange Abs orange
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