HORSE NECK & LOBSTER CLAWS: Neck and Forearm

by Joseph Y.

20 athletes joined

Program Description

You are searching for the perfect program. What is going to grow everything equally so you can achieve your aesthetic dreams? This program targets the often neglected neck and forearms so you can get juicy with just 2, 10-20min workouts a week. Week 1: acclimation phase, getting used to training neck + forearms. Week 2-11: HYPERTROPHY Week 12: end of program

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
20 minutes
Created
Jan 04, 2025 01:57
Last Edited
Feb 21, 2025 05:28

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Neck Extension

RPE 7-8

Neck Curl

RPE 7-8

Barbell Wrist Curl

RPE 7-8

Reverse Wrist Curl (Dumbbell)

RPE 7-8

DB Pronation/Supination

RPE 7-8

Day 1

Neck Extension

RPE 7.5-8.5

Neck Curl

RPE 7.5-8.5

Barbell Wrist Curl

RPE 7.5-8.5

Reverse Wrist Curl (Dumbbell)

RPE 7.5-8.5

DB Pronation/Supination

RPE 7.5-8.5

Day 1

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Barbell Wrist Curl

RPE 8-9

Reverse Wrist Curl (Dumbbell)

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 1

Rest

RPE 10

Day 1

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Barbell Wrist Curl

RPE 8-9

Reverse Wrist Curl (Dumbbell)

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 1

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Barbell Wrist Curl

RPE 8-9

Reverse Wrist Curl (Dumbbell)

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 1

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Barbell Wrist Curl

RPE 8-9

Reverse Wrist Curl (Dumbbell)

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 1

Rest

RPE 10

Day 1

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Barbell Wrist Curl

RPE 8-9

Reverse Wrist Curl (Dumbbell)

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 1

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Barbell Wrist Curl

RPE 8-9

Reverse Wrist Curl (Dumbbell)

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 1

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Barbell Wrist Curl

RPE 8-9

Reverse Wrist Curl (Dumbbell)

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 1

Rest

RPE 10

Day 2

Neck Extension

RPE 7-8

Neck Curl

RPE 7-8

Sideways Wrist Roller

1 reps

RPE 7-8

DB Pronation/Supination

RPE 7-8

Day 2

Neck Extension

RPE 7.5-8.5

Neck Curl

RPE 7.5-8.5

Sideways Wrist Roller

1 reps

RPE 7.5-8.5

DB Pronation/Supination

RPE 7.5-8.5

Day 2

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Sideways Wrist Roller

1 reps

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 2

Rest

RPE 10

Day 2

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Sideways Wrist Roller

1 reps

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 2

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Sideways Wrist Roller

1 reps

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 2

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Sideways Wrist Roller

1 reps

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 2

Rest

RPE 10

Day 2

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Sideways Wrist Roller

1 reps

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 2

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Sideways Wrist Roller

1 reps

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 2

Neck Extension

RPE 8-9

Neck Curl

RPE 8-9

Sideways Wrist Roller

1 reps

RPE 8-9

DB Pronation/Supination

RPE 8-9

Day 2

Rest

RPE 10

Day 1

Neck Extension

1 Set

@7-8

Neck Curl

1 Set

@7-8

Barbell Wrist Curl

1 Set

@7-8

Reverse Wrist Curl (Dumbbell)

1 Set

@7-8

DB Pronation/Supination

1 Set

@7-8

Day 2

Neck Extension

1 Set

@7-8

Neck Curl

1 Set

@7-8

Sideways Wrist Roller

3 Sets

1 Reps

@7-8

DB Pronation/Supination

1 Set

@7-8