6’1cel
6'3cel now* living in denmark
- Joined
- Oct 4, 2020
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Neck curls
- Do 3-5x20
- advance 2-5 lbs ever session if you can perform 20 reps on all sets
- Your rest should be 1-1:30 minutes
Side neck curls
- Do 2-5x25 on each side (my reasoning behind the high amount of reps is that the side curl has a very small range of motion)
The side neck curl will like the neck curl, train the sternocleidomastoid, but unlike the neck curl, it trains the scalenes muscles which will further add mass to the sides for the neck
Neck extensions
- Do 4-6x20
- Purchase a neck harness if you want
Neck extensions train the upper trapezius, the levator scapulae and the splenius capitis, which will make your neck appear very thick and muscular from the back and sides
btw you can just do these on your bed, sofa or on a table if you don’t have a bench
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