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Prison Workout Plan
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Prison Workout Plan

4 Weeks / 1 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 01:00
3 20 01:00
Pull-Up   Video icon
3 10 01:00
Chin-Up   Video icon
3 10 01:00
3 15 01:00
3 20 01:00
Plank   Video icon
3 00:01:00 01:00
3 00:01:00 01:00
3 10 01:00
1 00:05:00 None
Burpee   Video icon
3 20 01:00

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