Cathe Friedrich's Slow & Heavy Series is similar to her Pure Strength Series, except that it's about a hundred times harder.  The series includes three different videos, each targeted to different muscle groups, for a simple, three-day split routine.  She slows things down by using an 8-count format for each repetition (6 counts for the eccentric portion, 2 counts for the concentric portion) with a minute of rest between each set.  This is a seriously intense workout that requires mental focus to get those muscle fibers engaged, so if you're a beginner, please don't do this workout just yet.  You probably don't want to do this workout for more than 3 or 4 weeks at a time and be warned: You WILL be sore after doing these workouts the first time!

Slow & Heavy Legs & Shoulders

This video begins with a brief warm-up and stretch and then you move right into some classic leg exercises including squats, plie squats, lunges, deadlifts and calf raises.  Each exercise is performed for 3 sets of 8 repetitions using the slow 8-count format mentioned above.  There is one full minute of rest between sets (thank goodness).  Cathe uses a very heavy barbell (around 50 lbs) along with various weighted dumbbells for these exercises.  Start light the first time you do this workout!  The shoulder exercises include front raises, lateral raises, an interesting straight-arm rear delt exercise and a killer set of overhead presses.  She follows all that with a lying shoulder-rotation move with light dumbbells to target the rotator cuff muscles.  

Slow & Heavy Chest & Back

After a warm-up, you begin your slow and heavy chest exercises.  The moves include dumbbell chest press and flies on a flat bench and on an incline, followed by slow pushups that should finish you off quite nicely.  The back workout is one of my favorites since it includes both muscle builders (bent over rows and dumbbell pullovers) and training for the lower back (deadlifts and planks).  Again, each exercise is done for 3-4 sets of 8 reps, with a minute of rest in between. Start with lighter weights when doing this for the first time (trust me).  You won't need a barbell for this workout (YAH!).

Slow & Heavy Triceps & Biceps

The tricep workout includes seated overhead dumbbell extensions, lying dumbbell extensions, and dumbbell kickbacks.  I was sincerely hoping dips would not be included, but, of course, they were. You do them very slowly (8-counts) and they really, really hurt.  The bicep section is my least favorite; probably because I really hate working my biceps.  She does the classics like dumbbell curls, hammer curls, and barbell curls, again with the slow count and tons of rest between sets.  What makes this bicep workout great is that she includes forearm exercises like wrist curls and reverse curls.