Shoulders

Bio
Name: Ashton Kelly
Date of Birth: April 24, 1994
Height: 6'4"
Weight: 178 lbs
Hobbies: Lifting weights, boxing, relaxing with friends and family, watching movies

Waking up this morning I knew I was in for a brutal 24 hours. Two cumulative finals tomorrow and a full schedule of classes that I had to attend throughout the day. As I crawled out of bed and hopped in the shower I thought "God give me something to make today bette...." And then my train of thought came to a halt. I had just remembered today is shoulder day.

Shoulder day? My day just got 100% better. As I made my daily four egg breakfast, I whistled thinking of how great the day would be. After this, I scarfed down my breakfast and knew it was time to hit the books.

Time- 8:00 p.m. This is what I had been working towards all day. My reward had finally come. As I arrived to the gym and dapped up Michael Somerville, I looked around and thought "It's good to be home." Chugging the last of my pre-workout I grabbed a seat on a bench by the dumbells and said to myself "Work time."

Seated Dumbell Press
4 sets of 6 reps

Arnold Presses
4 sets (10,8,6,6)


Barbell Upright Rows
3 sets of 10 reps

Superset
Dumbell Lateral Raises
3 sets of 10 reps

Dumbell Bent Over Lateral Raises
3 sets of 10 reps

Abs Triset
3 sets
Planks- 45 seconds
Weighted Crunches- 20
Russian Twists- 50

When working out your shoulders there are numerous factors that are always in play, and you must keep them in mind at all times. First off, the stretch before the lift. Your rotator cuffs are precious. Due to this, before you hit a lift on shoulder day make sure you stretch your arms and upper torso out for a good 3-5 minutes at least. This will substantially help prevent injury. Personally, I like to stretch out and then grab a five pound plate in each hand and move my arms around a good bit. It's important to get the blood pumping to your arms and shoulders, and this will wake up any muscles that you will be needing throughout this rigorous workout. Second, slow and steady wins the race. What I mean by this is don't rush through your reps. Don't get me wrong, keep the intensity of your workout high. Breaks in between sets should be between 1-1 1/2 minutes at most. The reason for this being higher intensity = better results and more fat burning, essentially getting you more ripped up. Back to the reps though, it is better to get good form and go slowly then rush through your sets with mediocre form. Even if you have to go down in weight a little bit, it is important that you try to go at a medium speed and that you get almost all, if not all the reps.

All this being said, you should be good to go. As always feedback is greatly appreciated. Let us know how you like the lifts and email us any questions or concerns you may have. If you're into social media then follow us on twitter or instagram @AshtonKelly10 @mgsomerville 

Keep grinding and #GetFit

Video Below: Myself doing Arnold Presses. Check the form.