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DAREBEE Workout: What it Works
The Hardgainer is a complete upper body (arms + back) workout designed to primarily add size. The rep count is low so go for heavier weight. If you don't have dumbbells that are 16lb+ (8kg+) on hand, use smaller weights but do each rep as slowly as possible.
Extra Credit: Use 16lb+ (8kg+) dumbbells. 
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