Weekly Exercise Plan for Thick and Muscular Neck

Here is a weekly exercise plan to help you develop a thick and muscular neck:

Day 1: Neck Flexion and Extension

• Neck Flexion: 3 sets of 15 reps

• Neck Extension: 3 sets of 15 reps

Day 2: Isometric Neck Holds

• Front Neck Hold: 4 sets of 30 seconds

• Side Neck Holds (both sides): 4 sets of 30 seconds

Day 3: Neck Resistance Training

• Neck Resistance Band: 3 sets of 12 reps

• Neck Plate Resistance: 3 sets of 10 reps

Day 4: Neck Rotations

• Neck Rotations: 3 sets of 12 reps (each side)

Day 5: Neck Isometrics

• Neck Flexion Isometrics: 3 sets of 20 seconds

• Neck Extension Isometrics: 3 sets of 20 seconds

Day 6: Neck Shrugs and Bridges

• Neck Shrugs: 4 sets of 12 reps

• Neck Bridges: 3 sets of 15 reps

Day 7: Rest and Recovery

Remember to start each session with a proper warm-up and cool down routine to prevent injuries. Also, ensure to maintain good form throughout each exercise to maximize gains and minimize the risk of strain. Adjust the weights and repetitions based on your fitness level and progress over time. Enjoy your neck training journey!