Neck Workout Plan

4 Weeks / 1 Day per Week / Beginner

1 ratings
Neck Workout Plan

Neck Workout Plan

4 Weeks / 1 Day per Week / Beginner

1 ratings

Neck Workout Plan

4 Weeks / 1 Day per Week / Beginner

1 ratings
  • Day 1

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Exercise Sets Distance Time Reps Weight Rest
Neck / Very Easy
3 sets, 00:00:30
3 00:00:30 --:--
Neck / Beginner
3 sets, 00:00:20
3 00:00:20 --:--
Neck / Beginner
3 sets, 00:00:20, 00:30 rest
3 00:00:20 00:30
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The time for the isometric holds are listed per side and front and back i.e. 20 seconds for each side and 20 seconds for the front and the back.

Neck exercises are great preventing injury in contact sport but can also prevent other back injuries as well. This neck workout mixes weight strengthening with stretching and isometric holds. When lifting an isolated muscle it is important to do all the exercises with the proper form. Make sure that you are not lifting too heavy of a weight because this will cause you to strain your neck muscle. This workout only needs to be done 1-2 times a week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Neck Workout Plan was designed to provide supremely beneficial neck exercises to add to a comprehensive workout program. This supplemental neck workout will allow you to gain a thick and strong neck, which can be beneficial for both functional and aesthetic reasons. Your Complete Neck Add-... more

The Neck Workout Plan was designed to provide supremely beneficial neck exercises to add to a comprehensive workout program. This supplemental neck workout will allow you to gain a thick and strong neck, which can be beneficial for both functional and aesthetic reasons.

Your Complete Neck Add-On

The neck muscles workout is a two day per week program, which can be added onto any routine. There are six neck exercises included, making it a complete neck muscle workout, focusing on development in all areas. Ideally, neck workouts should be added to back or shoulder routines, but this can be modified depending on preference.

How Important are the Muscles of the Neck?

Good neck workouts, like this plan, aim at developing all of the muscles used in the neck. The importance of these muscles is paramount – without them we could not even hold our head upright.

The Muscles of the Neck Do More than Stabilize

The trapezius is the most focused-on muscle of the neck, although it is technically part of a much larger kite-shaped muscle of the back. Other muscles of the neck include the sternocleidomastoid, the platysma, and the scalenes – all important muscles in flexing and rotating the neck and head, as well as aiding in respiration by elevating the first two ribs.

There When You Need Them

The best neck exercises, like the ones included in this plan, can help build neck
muscles beyond their current strength, allowing them to be recruited even more, as needed. Aside from the trapezius, it is not likely that you will see any major growth in size of these muscles. However, the development of the strength of these muscles will still be beneficial, as these muscles get recruited for many day-to-day activities, as well as when straining on heavier lifts for other major muscle groups.

Receiving All the Benefits

Finally, neck exercise is yet another way to create a well-rounded and complete physique. Weak spots are easy to spot on most athletic people, no matter what part of the body it is. This simple workout will only add about 10 minutes to a routine – making it an easy addition that can provide increased strength, fullness in the neck, as well as the declination of cramping and stiff neck issues.

The Neck Workout Plan is the answer to aiding in the development and strength of the neck, allowing it to be a true compliment to overall physique and strength. It is the best neck workout for anyone who is serious about lifting, and should be a part of your routine, whether you are a beginner or experienced lifter of any age.

15 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Exercise Mat
  • Flat Bench
  • Weight Plates

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Neck Workout Plan

15 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Exercise Mat
  • Flat Bench
  • Weight Plates