| Felony Workout - Prison Workout |
|
|
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
0 Comments
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 Add Comment 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 Bad Seed is Brutal's younger brother - but quite a workout all the same.
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 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. |