John Phung

Neck Extension

• 15lbs: 30
• 25lbs: 20
• 38lbs: 10
• 60lbs: 10
• 70lbs: 15,15
• 45lbs: 12
• Last set = drop set

Neck Flexion

• 15lbs: 30
• 25lbs: 20
• 38lbs: 10
• 60lbs: 10
• 70lbs: 15,15
• 45lbs: 12
• Last set = drop set

Neck Side Flexion (Left)

• 15lbs: 30
• 25lbs: 20
• 38lbs: 30

Neck Side Flexion (Right)

• 15lbs: 30
• 25lbs: 20
• 38lbs: 30

Notes

• Giant sets
• Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
• Performed all exercises standing

Reverse Hyperextension

• No weight: 10
• 5lbs: 5,5,10
• Last 3 sets used a 5lb plate and attached in between a chain connecting 2 ankle cuffs.