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Neck + Abs + Calves

Sunday, May 10
11 exercises
0/11 sets
x

Neck Extensions (harness or plate)

4 sets · 12–15 reps

0/4

Harness or plate behind head

#WeightRepsRPE✓
1
2
3
4

Neck Flexions (harness or plate)

4 sets · 12–15 reps

0/4

Harness or plate on forehead

#WeightRepsRPE✓
1
2
3
4

Lateral Neck Flexions

per side

3 sets · 12–15 reps

0/3

Harness or DB on side of head

#WeightRepsRPE✓
1
2
3

Trap-Bar or DB Shrugs

4 sets · 10–12 reps

0/4

Focus upper traps/neck

#WeightRepsRPE✓
1
2
3
4

Hanging Leg Raises

4 sets · 12–15 reps

0/4

Or captain's chair

#WeightRepsRPE✓
1
2
3
4

Cable Crunches

4 sets · 15–20 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Ab Wheel Rollouts or Plank to Failure

3 sets · 1–1 reps

0/3

Plank: hold to failure

#WeightRepsRPE✓
1
2
3

Standing Calf Raise (machine/Smith)

4 sets · 8–12 reps

0/4

Full stretch + 2-sec pause at bottom

#WeightRepsRPE✓
1
2
3
4

Seated Calf Raise

4 sets · 12–20 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Leg Press Calf Raise

4 sets · 15–20 reps

0/4
#WeightRepsRPE✓
1
2
3
4

Single-Leg Standing Calf Raise (DB)

per side

3 sets · 12–15 reps

0/3
#WeightRepsRPE✓
1
2
3