with knees slightly bent. Grip a bar or dumbbells slightly wider than shoulder-width in a comfortable position, palms facing up. Keep your shoulders back, chest up and open, and elbows tucked back. Pull the weight upward, hinging at the elbows.
Incline Bicep Curl
Sit at an incline bench. Grip a dumbbell in each hand on both sides of the body, palms facing up. Fully extend the arms down to reach the dumbbells toward the floor. Curl the dumbbells upward simultaneously, hinging at the elbows.
Hammer Curls
Grip a dumbbell on each side of the body, palms facing toward the body. Stand in an athletic position with knees slightly bent. Raise both dumbbells simultaneously, hinging at the elbows.
Skull Crushers
Lay face up on a flat bench with a bar or dumbbells gripped above you in an overhand grip. Bend at the elbows and lower the bar toward your skull. Stop the downward motion 1-2 inches from your forehead. Straighten the elbows to raise the weight back to starting position.
Flat Bench Triceps Extension
Lay with your back flat on a bench. Hold a dumbbell in one arm elevated directly above your chest. Hinge at the elbow, maintaining a packed and supported shoulder, and bend to 90 degrees. Press upward and return to start position.
Triceps Dips
Position your palms on the edge of a bench. Extend your legs in front of your body with the heels of your feet touching the ground. Place a weighted plate on your lap, or ask another inmate. Bend at the elbows and lower your body. Press upward through the palms and return to starting position.
Cardio: Knee Raise Crossovers
30 reps each side: 5 sets
Place your hands in push-up position on the floor or a flat bench with your feet at a declined angle on the floor. Maintain a straight plank posture through the body. Keep your shoulders back and your hips low with the core engaged throughout the exercise.
Cell Block-D: Gladiator School
“ABANDON HOPE, ALL YE’ WHO ENTER HERE”
Cell Block-D: Gladiator School
Orientation is over 10147-032, and we understand you took control of Cell Block-A. That’s over now. You’ve been transferred to D-Block for the remaining 8 weeks of your sentence inside The Convict Fit program. Welcome to Gladiator School. This is where you will learn to fend for your life and fight to survive. Killers and hard-core convicts surround you all day and all night. You have no hope of escape. Every moment of every day is life and death. No excuses exist here.
If you want to survive you must build yourself stronger day by day, set by set, and rep by rep.
The Law of the Jungle:
Inmates police themselves here. If you try to cheat your way through D-Block, the inmates will smell your weakness from across the yard. Don’t let them catch you slipping. They WILL check you during your 8-week program. Watch your back at all times and stay on point. You’re in gladiator school now.
Mandatory Rules: Cell Block-D
Cell Block-D has a ZERO TOLERANCE POLICY. Failure to adhere to the rules results in punishment: solitary confinement in THE HOLE.
Punishable Offenses:
Miss 1 workout in a week:
Punishment: Make up the missed workout on the next training day. Forfeit one rest day for that week. Add 25 Burpees to the end of your next workout.
Miss 2 workouts in a week:
Punishment: Make up the missed workouts on the following training days. Forfeit your rest days for that week. Add 25 Burpees and 50 Jumping Jacks to the end of your next two workouts.
Miss 3 workouts in a week:
Punishment: Repeat that week. Add 25 Burpees and 50 Jumping Jacks to the end of every workout during the repeated week.
Training Guidelines: Cell Block-D
Set Range: Posted on each exercise
Rep Range: Posted on each exercise
Max. Rest Between Sets: 30 seconds
Max. Rest Between Supersets: 20 Seconds
Key Definitions :
Warm-up Set: Lift a lightweight for 15-20 reps.
Working Set: Lift an appropriate weight for 12-15 reps.
Superset: Two exercises paired together with only 20 seconds maximum rest between each consecutive set.
Superset Triple: Three exercises paired together with only 20 seconds maximum rest between each consecutive set.
Triple Variation: Three unique body positions to perform on one exercise to shift the targeted muscle focus.
D-Block: Week 1 Day 1 Shoulders
Vertical Rotator Cuff Rotation:
2 sets 12-15 reps
Laterally raise your elbows to shoulder height, forming a 90 degrees angle. Maintain a stable position with your arm then rotate your shoulder upward. Rotate back to starting position.
Superset with: Horizontal Rotator Cuff Rotation
Horizontal Rotator Cuff Rotation: 2 sets 12-15 reps
Tuck your elbows by your sides holding dumbbells at 90 degrees. Maintain elbow position at your side while rotating the dumbbell laterally.
Standing Shoulder Press: 3 sets 12-15 reps
Stack a barbell or dumbbells at shoulder height with your feet and hands slightly wider than shoulder-width apart. Bend your knees in an athletic position, ready to lift. Raise the weight into position and press.
Arnold Press: 3 sets 12-15 reps
In a standing position, grip dumbbells at shoulder height with palms facing you, arms bent at 90 degrees. Feel your chest and shoulders flex to support the weight. Raise your arms while smoothly rotating your grip 180 degrees to reach the top of the lift. Reverse the motion on
