When you look at any upper-body movement, you'll notice it can usually be categorized as a push or a pull. Bench press? Push. Row? Pull. Push-up? Pull-up? You get the idea. Today's program puts pushing and pulling together so you can get the benefits of both movements. Whether you're working on a push or a pull today, one thing's for sure: Your arms are going to kill in the morning.

When you're done with this lesson, check out Getting Fit From Scratch: Stronger Shoulders, Stronger Abs.