Phase One Routine
(Sample Times may be changed to fit your schedule)

 

6:30AM:

Warm-up

Basic Stretching: 3 Sets of each listed below

1) Pulling straight down: Once at maximum stretch hold for 30 seconds

2) Pulling straight down to the right: Once at maximum stretch hold for 30 seconds

3) Pulling straight down to the left: Once at maximum stretch hold for 30 seconds

4) Pulling straight up: Once at maximum stretch hold for 30 seconds

5) Cranking Rotary: Once at maximum stretch hold straight in front of you crank or rotate your penis for 30 cranks.

 

11:30AM:

Basic Jelqing

For First 2 weeks 300 2 Second Jelqs

For rest of Phase One 600 2 Second Jelqs

After Jelq: Warm Down

 

1:00PM:

PC Muscle Fitness

100 quick Kegel squeezes

50 of the following:
Squeeze your PC muscle as hard as you can, hold for 5 seconds then slowly release for 2 seconds. When you have finished the 50 your PC muscle will be screaming. This is a good sign. Now to finish the exercise start squeezing and hold for 1 minute, if you get tired squeeze harder until the minute is complete.

Before Bed: Testicle Health Massage


Phase One Overview

Warm-Up
During phase one a very important part of you program will be the Warm-up. During this process you will be preparing your penis for exercise. It is important to warm up in order to loosen the ligaments and increase good blood flow. There are many different ways to accomplish this here are a few:

Heating Pad: A conventional heating pad works very well for warm-up. You can pick one up for under $14.00 and they create the perfect heating supply for warm-up. Wrap your penis in the heating pad, plug it in, set a comfortable temperature and relax for 10-15 minutes.

Hot Wrap: A hot wrap is a quicker, less expensive way to warm-up. With a standard washcloth fill you sink or tub with hot water. Soak washcloth until hot and wrap penis. Re-soak rag as it cools. This process should be done for about 5 minutes.

Oil rub Warm-up: With some basic baby oil heat in hot water or microwave very quickly (making sure it is not burning hot) when desired heat is reached work this oil into your penis in a deep massage. This massage should last 5 minutes.

Hot Tub, Shower or Bath: A warm-up can also be done in one of the previously mentioned places. If time allows a nice 10 minute soak really loosens things up and prepares you for exercise.

Now your penis is properly prepared for exercise.

Basic Stretching
After your warm-up in a seated position prepare yourself for your stretching routine. This routine will change drastically over your entire program but for now we will be sticking with some rudimentary basics to prepare your self for Phase 2. With an ample supply of Baby powder on you hands grip your penis just below the head.

Basic Jelqing
Jelqing will become the building block for your gains. This method will help you build up strength and durability in your penis bringing you closer to the 2nd phase. With desired lubricant (I highly recommend Vaseline) cover hands and penis completely. At this point you will want to have about an 80% erection (semi-soft) Now in a seated position with your palm down grip your penis with the standard OK sign grip. Gripping your penis at the extreme base and a tight grip, force the blood from the very base up to right below the head in a sliding motion. When your first hand reaches the bottom of your head the second hand begins the same movement. This is a strange movement at first but over a few sessions it will become second nature. With each passing day increase the intensity ever so slightly. The idea with this basic Jelq session is to prepare your penis for Phase two.

Warm-Down
After your jelqing and stretching routine a warm down will aid in faster recovery and a more comfortable finish. Simply repeat the above warm-ups. Those using Vaseline or another oil based product may find that a wash-up with hot water and a washcloth may be an ample warm-down. For those with more time and privacy I used to do a heating pad wrap for an hour after my Jelq and stretch...this is not necessary for optimum growth only an added comfort.

PC Muscle Fitness/Kegels
DO NOT SKIP THIS...This may be the most important part of your workout.
This routine can be done on your morning drive, in class, in bed, pretty much anywhere. The benefits of doing these are a huge part of the penis enlargement program. In later phases of your program a mature, developed PC muscle will be paramount to future gains.

What is a kegel?
A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. To feel this muscle movement simply stop and start the flow of urine. This isolation of the PC muscle is a kegel.

Why would I want to do kegel exercises?
Kegeling provides many benefits in addition to being very important to Phase 2

• Stronger Erections
• Longer Erections due to blood hold capacity
• Larger head size
• Further ejaculatory Distance
• Sexual enjoyment is enhanced for both partners
• It can prevent prolapsed of pelvic organs
• It can help prevent leaking urine when you sneeze or cough

Testicle Health
Testicle Health Stretch will help your penis to hang lower in flaccid state. It will also increase blood flow to your testicles and aid in sperm count. This routine should take no longer than 5 minutes but the benefits are many.

With favorite lotion grab your scrotum just above your testicles. Now in a rubbing motion massage each testy for 30 seconds rubbing between your fingers in a gentle but firm movement. Now massage all the fluid around your testicles for 60 seconds. At this point your scrotum should be very relaxed. Finally lightly stretch your scrotum downward while the other hand pulls your penis upward. Do 60 of these. This is a very quick routine but the benefits are great. This will also aid you in any kind of early warning signs of testicular problems.

This Concludes Phase One Routine