Forearm, Neck, Core & Ab Accessories

Forearm & Neck work to be completed at the end of Upper Body days 
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Ironclad ab training that hits the three core components of muscular hypertrophy: High Tension, Metabolic Stress, & Muscular Damage - To be completed at the end of Lower Body days.

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Behind-the-back Barbell Wrist Curls

Neck Curl

Forearm & Neck Flexion Focus

Focus on anti-movements with lower rep, heavier resistance.

Ab Wheel

Dragon Flag

Suitcase Carry

Anti- Core Movements

Emphasizing core endurance and control with higher rep bodyweight work:

Hollow Hold

Hanging Leg Raise

Abs Crunch (Machine)

Core Endurance & High Rep Work

Barbell Reverse Curl

Neck Extension

Forearm & Neck Extension Focus

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