My Mother had bought this tape for me a little bit ago.I was not sure what I was going to think about it.I was used to doing the Firm total body series,cardio videos.I gave it a try and wow it was a killer.My whole upper body burned a couple days after doing the workout.It one of my favorite workouts know.It is compiled from the six original Firm workouts.It has some great upper body routines.It includes push-ups,bent over rows,french press,pec flys,overhead press,delt flys,bicep curls,tricep kick backs ans a few others.I feel the burn through my whole upper body.If you do not feel it in the biceps and triceps,you must get heavier on the weights.Great for the back and shoulders,you will definately feel the burn.If you go through this tape without stopping you will start to sweat.I know, I start sweating when I do this tuff workout.If you do not sweat or fell the burn in the whole upper body you should definately heavy up on the weights,especially if you are intermediate or advanced.Beginner should definately use light weights to start out with ans progress to heavier pounds.I find this tape to be very enjoyable.It is not one bit boring.If you really love weight training,you will love this workout.I alternate this tape with other Firm workouts and other cardio or toning videos that I own.The instructer that host is pleasant and cues well before the parts begin from the the original workouts come on,so you have more time to pick up the weights.It is also a great workout to do when I am short on time and want a great workout.It is about 40 minutes tops including the warm up and cool down.You have to try this one,your arms and back will thank you.