The Big Six bodyweight exercises will work all of your primary muscles–thighs, midsection, back, chest, shoulders and upper arms. This is where a man’s true power lies. But sometimes the “minor” muscles at the extremities of the body need a little toughening up, too–I’m talking about often-neglected areas like the forearms, obliques, neck, and calves. These groups were often called shotgun muscles by the old time prison athletes, because they ride shotgun with the bigger movers.
This section is a condensed encyclopedia of prison training methods guaranteed to turn your puny little shotgun muscles into goddamn artillery cannons!