Last session we took you through a powerful total-body kettlebell circuit. This time we’re focusing our attention on the major muscles of our upper body that will leave you walking through the gym doors sideways. To do that, we're going to work complimenting muscle groups to get the best reward. The overhead press and the bodyweight dip are similar pushing movements that share the same primary muscles — the chest, shoulders, biceps, and triceps — yet are different enough that it’ll keep you from burning out. By combining bodyweight and weighted movements for a bit more volume than you’re used to, we can create a pump that will leave a lasting impression.

When you're done with this lesson, check out Getting Fit From Scratch: Get Your Core In Order.