how to get the prison body built?

I would like to know how to get not buffed out but just big not fat either. The Type Of Body Im Talking About is Sort Of Like the Prison Body. I Wanna know how to get like that because most of those guys yeah there not all cut up but there just big i like how that looks how do you get like that any one know the workouts they do ? lately i been doing 100 pushups before i go to sleep and 200 bar curl ups too so will that help or what will that do ?

The Prison Workout: A Total Body Exercise Routine

Some prison inmates

have nothing but a sink, a toilet, their bed, and a few square feet of

space at their disposal. They need an exercise routine that can be

done in a confined space without equipment. The “Prison Workout,”

which was nicknamed by some people who saw prisoners without access to

weights doing it, is designed to develop strength, endurance, speed,

agility, and balance. It also produces gains in muscle, losses in body

fat, and plenty of stamina. It is a total body and cardio workout. The

Prison Workout consists of one classic exercise, the “burpee.” This

exercise works your chest, arms, front deltoids, thighs and abs. The

burpee is a six-count exercise:

1) Stand with your feet shoulder width

apart and your hands raised over your head. Then squat down and place

your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your

body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest

while keeping your hands on the floor. You're jumping back into the

squat position of step one.

6) Stand straight up by straightening your

legs and throwing your hands in the air over your your head. You're

now in the position that you started in. You can make the burpee more

advanced and increase the explosive power in your legs by jumping into

the air as you stand up. The Prison Workout is done in descending

sets. For example, begin by doing 20 burpees without stopping. Rest 30

seconds, and then do 19 burpees without stopping. Rest 30 seconds and

do 18 burpees. Continue doing descending sets until you get down to a

final set of 1 burpee. That makes a total of 210 burpees. For most

people, 20 sets will be too much to start with. In that case, pick a

lower number of sets like 15 or 10 or even fewer for your first

workout. Then add a set every 1-2 weeks until you reach your goal. In

prison, doing 20 descending sets without stopping is the minimum to be

considered a “man.” If you can do 25 sets, you're considered to be

pretty tough, and, if you can do 30 sets, you're considered a “stud.”

If you're doing other exercises in addition to this workout, do your

burpee workout 3 times per week on cardio days. If some of you who've

read this far are thinking to yourselves, “This Prison Workout is too

easy. I'm looking for a man's workout,” try one of these advanced

variations of the basic burpee.

1) If you have access to pull-up bars,

at step 6, jump up and do a pull-up. That will add 210 or more

pull-ups to the workout.

2) Place dumbbells on the floor.

Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the

dumbbells to your shoulders, press them overhead, and then set them

back down for the next repetition. In other words, add an overhead

press to each burpee. Be sure to use the solid, hexagonal dumbbells

rather than the adjustable kind. By itself, the Prison

Workout will strip fat from your body, add muscle, and build stamina.

Alternate it with a weight training routine, and you may be mistaken

for a Greek god, or, at least, for an ex-convict. If you can follow

simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE,

ATTRACTIVE body in the comfort of your own home using ONLY bodyweight


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