Today I did Raw Heavy Bag and Arms, 64 minutes, heart rate 124/158, 275 calories, 2,740 steps. I have done this one before. It alternates heavy bag or shadow boxing with biceps done 12 reps 5 sets and lower body breaks then the same sequences for triceps overhead extensions. In the middle she did clean and press for 5 sets, but I did clean and curl. Next time I think that I will do kickbacks instead of overhead extensions. I tried to keep keep the biceps curls like she did in the shoulder neck issues workout. This really isolates more. I started with 15's and dropped to 10's because I could hardly lift the last few reps. Weird how that is.