This XTrain workout consists of two traditional upper body heavy weight workouts: Chest, Back & Shoulders and Bi's & Tri's.This workout also contains options for working individual muscle groups for those of you that want and need a shorter workout.In Burn Sets you'll work each muscle group in its entirety before moving on to the next muscle group.You'll usually do three sets for each exercise with a goal of around 10 reps for your first and second sets.On your third set you'll always lift to failure.After your third set you'll do a Burn Set Finisher to really feel the muscles heat up.% of your one rep max.If your selected weight is too heavy or too light during your first or second set simply grab a more appropriate weight for any remaining sets, making sure that you lift to failure on your third set.Lifting to failure is perhaps the most important requirement for developing strong and toned muscles.*** Workout Times: Chest/Back & Shoulders *Warm Up.4:27 * Chest, Back & Shoulders Chest.14:09 * Chest, Back & Shoulders Back.13:12 * Chest, Back & Shoulders Shoulders.14:18 * Stretch.4:37 * Total.50:43 *** Workout Times, Bi's & Tri's: *Warm Up.4:27 * Bi's & Tri's Biceps.14:15 * Bis & Tris Triceps.13:56 * Stretch.4:37 * Total.37:15* ***Bonus Workouts: * Bonus Core #1.10:26 * ***Includes 15 premixes for more workout options!