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.