Hubby & I absolutely LOVE this workout! It covers all upper body in a short time that flies by. It is in the form of Giant Sets consisting of 6 exercises. Starts with Chest/Tri, then shoulders & finishes with Back/Bi. So you do the 6 exercises for that muscle grouping & then repeat those same 6 one more time before moving on to next muscle group. The exercises included variations and completely new ones. Those that know about the recent 1 1/2 pullovers from a recent Live will re-visit them here. Love all the 1 1/2's for the different muscles!!! I used same weight as Cathe except I went up for Bi's. I will probably go up for Ch/Tri next time too. Shoulders were perfect. It was a tough workout that moved fast. I would have your weights close by. Perfect for any fitness level by just adjusting the weight. We loved all the exercises for each group. I especially loved the close-grip bench presses & other tri's, and the shoulder segment & the bi segment. Ok, I loved it all!!! Perfect time too for those days I want to hit everything but I wake up late I also enjoyed the stretch at end-a simple back stretch all of us do w/Cathe is when you sit on bench & grab your toes, well the simple addition of pointing your toes was mind-blowing for me - stretched all through my back & felt so good. Thank you Cathe for such an awesome upper body w/o that is my new fave!!!