Hold a weight in each hand with your arms resting along the front of your legs, palms facing in. You'll be taking the muscles to failure to spark new growth. Overhead Press.
Find a routine that allows you to progress in weight, have fun, and stay injury free.
The definition you are talking about will come down to your bodyfat percentage.
Too much on each individual day, and then you do it twice?!?!
I personally find 10 weeks not enough for either cycle, as it can take a few weeks to get the body used to the training and nutrition given to it.
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