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Chest and Shoulders Prison Workout:

Get an adjustable 0-90 bench

Grab a light pair of DBs, something you can solidly do 10-12 reps with

Set the bench to flat, perform 1 set to failure

15 degrees, 1 set to failure

Repeat this for 30, 45, 90 degrees, and then...
Repeat the sequence in reverse

90, to 45, to 30, 15, to flat

It adds to 10 sets, all to failure

Same weight all sets

How is this a prison workout?

I picked it up from Jailhouse Strong by Josh Bryant

Some prisoners, the weight yard DBs only when to 75lbs....
& once a guy was strong enough to get double digit reps, there wasn't much to create progress other than upping the volume

Doing sets to failure at each angle, & then back down, it was a way to make light weights feel heavy

For hypertrophy and strength endurance, its fantastic
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