Felony Workout - Prison Workout
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Aggravated Assault

1/21/2015

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Quick and dirty - this is going to hurt... maybe not the first time, but you'll feel it by the fifth. If you're just hitting the iron, remember, you need to be flexible enough to get shit done when the time comes. There's a lot of muscle that can't touch its toes... and that's just a muscle ready to be ripped in half. 

10 Handstand Push-up

30 sec. Plank
25 Crunches
25 Leg Raises
25 Sissy Squat

Repeat 5x
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Brutal

1/21/2015

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Brutal is for those guys who need to pack the muscle on - this is a two workout system - Workout #1 is done in the morning, Workout #2 is done in the afternoon and Workout #3 is completed in the . Make sure you get plenty of rest on your off days and make sure you use pre and post nutrition when working with BRUTAL.


Like Bad Seed, you need to eat like a MOTHERFUCKER on this one. Don't mess around with your nutrition. If you're going in or plan on it, you need to eat clean and double your calories... eat until you're sick of eating - at least six or eight small meals a day. 


Workout #1 

Squats - 10-8-6 Reps
Hack Squats - 10-8-6 Reps 
Straight Leg Deadlifts - 10-8 Reps
Standing Calf Raises - 12-10-8 Reps 
Pullups - 8-6-4 Reps 
Seated Rows - 8-6-4 Reps 
Dumbbell Rows - 10-8 Reps 
Hyperextension - 12-10-8 Reps 


Workout #2 


Flat Barbell Bench Press - 10-8-6 Reps 
Incline DB Press - 10-8-6 Reps 
Cable Crossovers - 10-8 Reps 
Incline DB Flyes - 10-8 Reps 
Shoulder Press - 10-8-6 Reps 
Side Laterals - 10-8 Reps 
Bent Over Raises - 10-8 Reps 
Barbell Shrugs - 12-10-8 Reps 

Workout #3 

Dips (Emphasize Triceps) - 8-6-4 Reps 
Skullcrushers - 12-10-8 Reps 
Close Grip BP - 10-8 Reps 
Standing EZ Bar Curls - 12-10-8 Reps
Preacher DB Curls - 10-8 Reps 
Alt. Seated Hammer Curls - 20-16 Reps



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The Straight Razor

1/21/2015

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The Straight Razor workout will get your ripped up and cut and ready for anything. It's a versatile workout with an emphasis on full body rip-up. 

Incline Barbell Or Dumbell Press - 8 to 10 Reps 
Flat Bench Dumbell Press - 8 to 10 Reps 
Inline Dumbell Flyes - 8 to 10 Reps 
Weighted Dips - 10 Reps 
Pullovers - 10 Reps 
Seated (ez Curl Bar) French Press - 10 Reps
Push Downs - 10 Reps 
Kickbacks - 10 Reps 
Seated Calf Raises - 10 Reps 
Standing Calf Raises - 10 Reps 
Pullups - Max Reps 
Bent Over Barbell Rows - 10 Reps 
Low Pulley Rows - 10 Reps 
Deadlifts - 10 Reps 
Hammer Curls - 15 Reps
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Bad Seed

1/21/2015

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Bad Seed is Brutal's younger brother - but quite a workout all the same. 


Start off with Bad Seed and move to Brutal - remember, keep your nutrition right, take a day to two days off after hitting this wicked workout. Remember - this workout is to be performed as follows: #1 in the Morning,  #2 at Noon and #3 at Night. 


EAT LIKE A MOTHERFUCKER ON THIS ONE!! Make sure you eat eggs, chicken, hamburger, oatmeal, milk, sweet potato, rice! Eat some more... you need it for this bitch, I'm serious. If you don't eat, you won't recover or build muscle at all. 

Workout #1 

Seated Row - 6-10 Reps 
Pullup - 6-10 Reps 
Barbell Pullover - 6-10 Reps 
Close-grip Bench Press - 6-10 Reps
One-arm Cable Pushdown - 6-10 Reps 
Barbell Curl - 6-10 Reps 
Dumbell Hammer Curl - 6-10 Reps 

Workout #2 

Barbell Squat - 6-10 Reps 
Dumbell Lunge - 6-10 Reps 
Leg Extension - 6-10 Reps 
Barbell Deadift - 6-10 Reps 
Leg Curl - 6-10 Reps 
Ab Crunch - 15-25 Reps 
Oblique Crunch - 15-25 Reps 

Workout #3 

Dumbell Bench Press - 6-10 Reps 
Incline Hammer Press - 6-10 Reps 
Bar Dips - 6-10 Reps 
Dumbell Shoulder Press - 6-10 Reps
Upright Barbell Row - 6-10 Reps 
Standing Calf Raise - 8-12 Reps 
Seated Calf Raise - 8-12 Reps

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The Master Blaster

1/21/2015

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This is a beginner's routine that will help you ease in to some of the more advanced workouts we have listed on the Felony Workout site.

Bent-leg Raises - 15-20 Reps 
Squats - 12-15 Reps 
Flat Dumbbell Presses - 10-12 Reps 
Barbell Rows - 10-12 Reps 
Dumbbell Presses - 12-15 Reps 
Upright Dips - 10-12 Reps 
Preacher Curls - 10-12 Reps 
Standing Calf Raises - 15-20 Reps 
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The Thug

4/10/2012

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100 Jumping Jacks
25 Burpees
25 Pushups
15 Upside down pushups
25 Plank dips
50 Crunches
50 Bicycle crunches


Don't quit - you can burn through this if you pace yourself. You can do this in a 4'x8' area, for sure. 
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