Why are you going to prison?
And yeah,just search for "Convict conditioning".
Not sure about the ass thing and how good would it be to have such an ass in prison

You will need to do a lot of heavy weight low rep for your glutes, hip thrust are good, alternate your weeks with heavy weight low rep and then light weight high reps to really make your rectum tight and toned.
Work the PC muscles everyday so when your being used you can suck them back into you, gives them much more grip.
Also do neck lifts, dont go heavy as you will injure yourself and then youll be no good to anyone, low low weight mid to high reps, do deadlifts and farmers walks for your hand grips so you can hang on tight 2 at a time.
Chewing gum, underrated for jaw work, as you are chewing make an o shape with your lips.
This is a routine everyone who is going inside to be practicing, good luck no need to thank me

>no dick shadow

>SS

>>35000112
>I want a super hot ass
>I will go to prison
this will not end well for you, I hope you realize that

>>35000285

>>35000112
charles bronson wrote a book about training in prison
http://www.amazon.de/Solitary-Fitness-Charles-Bronson/dp/1844543099

>>35000112

Is that Chuck Basher?

>>35000112
B R E H S
R
E
H
S


N-no homo though.

>>35000112
Here you go, criminal scum

Maybe you should develop a decent character instead of being a cunt ?

>>35000156

Just some stupid stuff looking at a year max

>>35000280
kek