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DAREBEE Workout: What it Works
If you have a pair of dumbbells lying around then the Goliath workout will help you put them to good use. That will be good for them, of course, plus it will be great for you as you will get a decent workout. Add EC and you increase the challenge a little by reducing recovery time and fatiguing the muscle faster. 
Extra Credit: Use 8kg+ (16lb+) dumbbells minimum 
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