About this Video

• Video Title: 21 DAYS OF STRENGTH | Day 16 - Shoulders
• Channel: The Body Coach TV by Joe Wicks
• Speakers: Joe Wicks
• Duration: 00:24:35

Introduction

This video is part of Joe Wicks's 21-day strength challenge. Day 16 focuses on shoulder exercises using dumbbells of varying weights. The workout emphasizes slow, controlled reps and longer rests between sets.

Key Takeaways

• The workout involves five shoulder exercises: lateral dumbbell raises, overhead shoulder presses, frontal raises, single-arm overhead presses, and Arnold presses.
• Different weight dumbbells (4kg, 12kg, 16kg) are used for varying exercises and intensity.
• The workout emphasizes slow, controlled movements and adequate rest between sets for optimal results and injury prevention.
• Joe Wicks highlights the importance of proper form and choosing weights that allow for the completion of the specified rep ranges while maintaining control.
• The workout incorporates varying rep ranges for each exercise based on intensity (e.g., 15 reps for lighter weights, 8-12 reps for heavier weights).

1. The five exercises demonstrated in the video are lateral dumbbell raises, overhead shoulder presses, frontal raises, single-arm overhead presses, and Arnold presses.

2. Joe Wicks uses dumbbells of approximately 8.8 lbs (4kg), 26.5 lbs (12kg), and 35.3 lbs (16kg). He uses the lighter weights for lateral raises and frontal raises, the medium weight for some overhead presses, and the heavier weights for other overhead presses. The exact weight used for each exercise is not explicitly stated for every repetition but varies based on exercise intensity.