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DAREBEE Workout: What it Works
Resistance work with extra weight amplifies the forces applied to the muscles and accelerates the body's adaptive response. As a result strength gains are accelerated and the body's muscles become stronger and denser. The Upperbody Forge is a workout that truly lives up to its name with a set of exercises targeting all major upper body muscle groups. Great if you have a couple of dumbbells lying around and feel like doing some muscle-sculpting work. 
Extra Credit: Use 7kg (14lb) dumbbells minimum. 
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