I would either pick one neck exercise between neck curl or neck extension.
(Leave the lateral and all side neck work aka rotations included alone.)

The Neck Curl

Select 1 exercise and focus on it for at least 8 to 12 weeks.
Example: Neck Curl, i would blast it 3 days per week with a day of rest in between the sessions.
Beginner Neck Workout Level 1

Since you like weight work I would start with 3 sets of 20 reps for 4 weeks.
Then bump that up to 4 sets of 20 reps at the 6th week.
Then for weeks 9, 10, 11 and 12 bump that 3 days a week work to 6 sets of 20 reps.

Regarding Shrugs I’ve always got great results from 5 sets of 20.


My favorite way to do them is HANEY Style barbell, INCLINE dumbbell shrugs or BARBELL shrugs in the front of the body.
I would shrug 2 to 3 days per week on opposite days of your neck work.
If not and you do it on neck day you’ll be too sore and blown up.

Always forward and own the day.


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