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Maintain strict form for all exercises, . Try to keep workout durations around an hour in duration. Prolonging them further can lead to increased quantity of stress hormones in the body, like cortisol. This can actually lead to increased abdominal fat and decreases in muscle mass. Weeks 1-4 Workouts: Day 1 Arms/Abs: Exercise Ball Crunch: 20 reps, 2 sets Flat Bench Lying Leg Raise: 12-15 reps, 2 sets Jackknife Sit-ups: 10+ reps, 2 sets Hammer Curls: 8-12 reps, 2 sets Seated Overhead Dumbbell Tricep Extension: 8-12 reps, 2 sets Barbell Preacher Curl: 8-12 reps, 2 sets Tricep Pushdown: 8-12 reps, 2 sets Reverse Barbell Curl: 8-12 reps, 2 sets Reverse Grip Tricep Pushdown: 8-12 reps, 2 sets Standing One-Arm Cable Curl: 8-12 reps, 2 sets Cable One-Arm Tricep Extension: 8-12 reps, 2 sets.
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