My experience w/ the Mass Program ๐Ÿ‹๏ธโ€โ™€๏ธ

(I)ย ย  Equiipment you need:

1) Mat

2) Dumbells

3) Bench or Chair

4) Jump rope (optional)

5) Plyo Box (Optional)

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(II) The Workouts

(A) The 1st week: Cardio + Strength

Is mostly cardio, to get you prepared for Mass. This is no lie, the 1st week: after, I finish the 5-day workout, on that Saturday, I put on my pajamas๐Ÿ‘– and it fell down ๐Ÿ˜‚. I had to buy new pajamas๐Ÿ‘–

# of HIITS๐Ÿƒโ€โ™€๏ธ: 1

# of Extra Credit: 0

# of minutes per workout: 5 to 30 minutes

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๐Ÿ”ต Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26187/mass-program

2) https://www.fitnessblender.com/community/discussion/26204/mass-day-2-complete

3) https://www.fitnessblender.com/community/discussion/26218/mass-day-3-complete

4) https://www.fitnessblender.com/community/discussion/26232/mass-day-4-complete

5) https://www.fitnessblender.com/community/discussion/26248/mass-day-5-complete

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(B) The 2nd week: Cardio + Strength

When I completed the 2nd week, I noticed that I did not have any pain in my back & sciatica. I'm like where is my pain ๐Ÿค”,ย  the workouts helped my pain go away. Iย  do not that excruciating pain anymore.

# of HIITS๐Ÿƒโ€โ™€๏ธ: 1

# of Extra Credit: 1

# of minutes per workout: 20 to 30 minutes

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๐Ÿ”ต Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26387/mass-day-8-complete

2) https://www.fitnessblender.com/community/discussion/26400/mass-day-9-complete

3)

https://www.fitnessblender.com/community/discussion/26414/mass-day-10-complete

4) https://www.fitnessblender.com/community/discussion/26430/mass-day-11-complete

5) https://www.fitnessblender.com/community/discussion/26444/mass-day-12-complete

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(C) The 3rd week: Cardio + Strength:

I was able to add more reps & more band weights. Thighs got slimmer. My glutes is getting stronger, my glutes are not flat no more. I'm ableย  to put on my "jean's"๐Ÿ‘– easily without it stopping at the thighs & squeezing in my stomach.

# of HIITS๐Ÿƒโ€โ™€๏ธ: 1

# of Extra Credit: 1

# of minutes per workout: 20 to 50 minutes

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๐Ÿ”ต Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26565/mass-day-15-complete

2) https://www.fitnessblender.com/community/discussion/26579/mass-day-16-complete

3) https://www.fitnessblender.com/community/discussion/26595/mass-day-17-complete

4) https://www.fitnessblender.com/community/discussion/26610/mass-day-18-complete

5) https://www.fitnessblender.com/community/discussion/26621/mass-day-19-complete

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(D) The 4th week: Cardio + Strength

The last week of the Mass program was easy , yet hard at times to complete the excerises

# of HIITS๐Ÿƒโ€โ™€๏ธ: 1

# of Extra Credit: 1

# of minutes per workout: 20 to 50 minutes

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๐Ÿ”ต Links to the post for each workout

1) https://www.fitnessblender.com/community/discussion/26770/mass-day-22-complete

2) https://www.fitnessblender.com/community/discussion/26784/mass-day-23-complete

3) https://www.fitnessblender.com/community/discussion/26796/mass-day-24-complete

4) https://www.fitnessblender.com/community/discussion/26812/mass-day-25-complete

5) https://www.fitnessblender.com/community/discussion/26826/mass-day-26-complete-mass-is-now-complete

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(III) Equipment I use to add strength

(A) Different types of Resistance Bands I used: Every band has a different form of resistance for the upper & lower body.๐Ÿ‹๏ธโ€โ™€๏ธ

1) Flat Bands

2) Rubber loop bands

3) Thin to thick fabric bands

4) Bands w/ handles (10 lbs to 40 lbs)

5)ย  "9" inches to "12" inches loop bands

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(B) Other equipment, I used:

๐Ÿ”ฎ Pilates Ball: Helps to take pressure off your "back & neck", when doing "core" excerises. Helps with posture & stability

๐Ÿ”ฎ Stability/Swiss Ball:ย  Takes the pressure off your lower body: especially when you have lower back & scatica injuries. Good for lower & upper body exercises.

๐Ÿ”ฎ Pilates Bar: Its kind of like a modify barbell. Instead of using free weights, you connect resistance bands to it. Also good for lower body to.

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(IV)ย  Results

(A)ย  You "can" get results in "4 weeks," it depends on:

1) How many sets you do

2) How much weight you use

3) How much you rest b/t sets

4) Completing the entire workout w/o skipping excerises

5) How many days you workout

6) Also, nutritional food is key

โญ• Take Notes ๐Ÿ“‹

1) Make sure you read the "summary" of how to proceed each workout that day for Mass. Do not skip it, it will help you how to do the workout.

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(B) If you cannot do certain excerises in the program, just modify it, that work the same muscle groups.

๐Ÿ”ต Example: If you cannot squat, do:

1) Clamshells

2) Bridges

3) Hip trust

Add bands for resistance

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(C) Transformation ๐Ÿ’ƒ

I weigh 120 lbs ๐Ÿ™‚ now. If you want to see the; before, image of my weight loss journey , click this link.

1) https://www.fitnessblender.com/community/discussion/24989/guess-what-everyone

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(D) Note:

๐Ÿ”ฅ๐Ÿ”ฅYou will feel DOMS ๐Ÿ˜–, I got me a couple ofย compression workout outfits, to lessen the DOMS

Edited