NOVEL NEXT Chapter 139: Do not open (6)
🔥 DAY 1 — CHEST + PELVIC FLOOR POWER
# CHEST
1. Decline push-ups — 5 sets × 12–15
2. Archer push-ups — 4 sets × 8 each side
3. Slow negative push-ups (5 seconds down) — 4 sets × 10
4. Diamond push-ups — 3 sets × max reps
5. Push-up isometric hold (hold halfway down) — 30–40 sec
# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW
# HIIT boosts nitric oxide and vascular health → stronger erections.
1. Sprint in place (fast knees) — 30 sec
2. Jump squats — 20 reps
3. Mountain climbers — 40 sec
4. Burpees — 15 reps
5. Lunges — 15 each leg
Rest 1 minute. Repeat 4 rounds.
---
# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS
1. Explosive push-ups (or clap push-ups) — 4 sets × 8
2. Pseudo-planche push-ups — 4 sets × 10
3. Wide push-ups — 4 sets × 20
4. Feet-elevated close push-ups — 3 sets × 12
5. Chest dips using chairs — 4 sets × 12–15
End with:
1-minute plank + 1-minute hollow hold
---
# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)
This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.
# ABS & CORE
1. Hard leg raises — 4 sets × 15
2. Russian twists — 3 sets × 40
3. Plank with slow hip dips — 3 sets × 20
4. V-ups — 3 sets × 15
5. Dead bug — 3 sets × 12 each side
# STAMINA TRAINING
5 minutes continuous:
30 sec fast high-knees
30 sec moderate pace
Repeat for 5 minutes straight.
This simulates endurance under effort, helping you last longer.
---
# 🔥 DAY 5 — GLUTES + PELVIC FLOOR + ABS
Strong glutes improve pelvic blood flow, thrusting power, and erection hardness.
# GLUTES (major for erection strength!)
1. Hip thrusts (couch) — 5 sets × 20
2. Single-leg glute bridge — 4 sets × 12 each
3. Bulgarian split squats (chair) — 4 sets × 10 each side
4. Frog pumps — 3 sets × 40
---
# 🔥 DAY 6 — UPPER BODY PUSH DAY
1. Decline push-ups — 4 sets × 15–20
2. Pike push-ups — 4 sets × 10
3. Diamond push-ups — 3 sets × 20
4. Tricep dips — 4 sets × 15
5. Push-up burnout — 1 set to failure
---
# ⭐ DAY 7 — RECOVERY
This day is non-negotiable.
Rest boosts:
Testosterone balance
Libido
Muscle growth
Erectile function
20–30 minutes light walking or stretching only.
# —DAILY ( EVERYDAY)
# 1. Hip Flexor Stretch — 2 min
(1 min each side, slow breathing)
# 2. Butterfly Stretch (Active) — 3 min
( 1 min relaxed —> 1 min gentle knee pulses —> 1 min relaxed again )
# 3. Deep Squat Breathing Hold — 4 min
( 2 min hold --> 30 sec stand & shake ---> 2 min hold again )
# 4. Reverse Kegel Block — 6 min
( 3 min slow reverse kegels (6–8 sec expansion) ---> 3 min breathing reverse kegels (no holds) )
# 5. Blood Flow / Cardio — 5 min
( High knees, brisk walk, or light jogging )🔥 DAY 1 — CHEST + PELVIC FLOOR POWER
# CHEST
1. Decline push-ups — 5 sets × 12–15
2. Archer push-ups — 4 sets × 8 each side
3. Slow negative push-ups (5 seconds down) — 4 sets × 10
4. Diamond push-ups — 3 sets × max reps
5. Push-up isometric hold (hold halfway down) — 30–40 sec
# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW
# HIIT boosts nitric oxide and vascular health → stronger erections.
1. Sprint in place (fast knees) — 30 sec
2. Jump squats — 20 reps
3. Mountain climbers — 40 sec
4. Burpees — 15 reps
5. Lunges — 15 each leg
Rest 1 minute. Repeat 4 rounds.
---
# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS
1. Explosive push-ups (or clap push-ups) — 4 sets × 8
2. Pseudo-planche push-ups — 4 sets × 10
3. Wide push-ups — 4 sets × 20
4. Feet-elevated close push-ups — 3 sets × 12
5. Chest dips using chairs — 4 sets × 12–15
End with:
1-minute plank + 1-minute hollow hold
---
# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)
This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.
# ABS & CORE
1. Hard leg raises — 4 sets × 15
2. Russian twists — 3 sets × 40
3. Plank with slow hip dips — 3 sets × 20
4. V-ups — 3 sets × 15
5. Dead bug — 3 sets × 12 each side
# STAMINA TRAINING
5 minutes continuous:
30 sec fast high-knees
30 sec moderate pace
Repeat for 5 minutes straight.
This simulates endurance under effort, helping you last longer.
---
# 🔥 DAY 5 — GLUTES + PELVIC FLOOR + ABS
Strong glutes improve pelvic blood flow, thrusting power, and erection hardness.
# GLUTES (major for erection strength!)
1. Hip thrusts (couch) — 5 sets × 20
2. Single-leg glute bridge — 4 sets × 12 each
3. Bulgarian split squats (chair) — 4 sets × 10 each side
4. Frog pumps — 3 sets × 40
---
# 🔥 DAY 6 — UPPER BODY PUSH DAY
1. Decline push-ups — 4 sets × 15–20
2. Pike push-ups — 4 sets × 10
3. Diamond push-ups — 3 sets × 20
4. Tricep dips — 4 sets × 15
5. Push-up burnout — 1 set to failure
---
# ⭐ DAY 7 — RECOVERY
This day is non-negotiable.
Rest boosts:
Testosterone balance
Libido
Muscle growth
Erectile function
20–30 minutes light walking or stretching only.
# —DAILY ( EVERYDAY)
# 1. Hip Flexor Stretch — 2 min
(1 min each side, slow breathing)
# 2. Butterfly Stretch (Active) — 3 min
( 1 min relaxed —> 1 min gentle knee pulses —> 1 min relaxed again )
# 3. Deep Squat Breathing Hold — 4 min
( 2 min hold --> 30 sec stand & shake ---> 2 min hold again )
# 4. Reverse Kegel Block — 6 min
( 3 min slow reverse kegels (6–8 sec expansion) ---> 3 min breathing reverse kegels (no holds) )
# 5. Blood Flow / Cardio — 5 min
( High knees, brisk walk, or light jogging )🔥 DAY 1 — CHEST + PELVIC FLOOR POWER
# CHEST
1. Decline push-ups — 5 sets × 12–15
2. Archer push-ups — 4 sets × 8 each side
3. Slow negative push-ups (5 seconds down) — 4 sets × 10
4. Diamond push-ups — 3 sets × max reps
5. Push-up isometric hold (hold halfway down) — 30–40 sec
# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW
# HIIT boosts nitric oxide and vascular health → stronger erections.
1. Sprint in place (fast knees) — 30 sec
2. Jump squats — 20 reps
3. Mountain climbers — 40 sec
4. Burpees — 15 reps
5. Lunges — 15 each leg
Rest 1 minute. Repeat 4 rounds.
---
# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS
1. Explosive push-ups (or clap push-ups) — 4 sets × 8
2. Pseudo-planche push-ups — 4 sets × 10
3. Wide push-ups — 4 sets × 20
4. Feet-elevated close push-ups — 3 sets × 12
5. Chest dips using chairs — 4 sets × 12–15
End with:
1-minute plank + 1-minute hollow hold
---
# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)
This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.
# ABS & CORE
1. Hard leg raises — 4 sets × 15
2. Russian twists — 3 sets × 40
3. Plank with slow hip dips — 3 sets × 20
4. V-ups — 3 sets × 15
5. Dead bug — 3 sets × 12 each side
# STAMINA TRAINING
5 minutes continuous:
30 sec fast high-knees
30 sec moderate pace
Repeat for 5 minutes straight.
This simulates endurance under effort, helping you last longer.
---
# 🔥 DAY 5 — GLUTES + PELVIC FLOOR + ABS
Strong glutes improve pelvic blood flow, thrusting power, and erection hardness.
# GLUTES (major for erection strength!)
1. Hip thrusts (couch) — 5 sets × 20
2. Single-leg glute bridge — 4 sets × 12 each
3. Bulgarian split squats (chair) — 4 sets × 10 each side
4. Frog pumps — 3 sets × 40
---
# 🔥 DAY 6 — UPPER BODY PUSH DAY
1. Decline push-ups — 4 sets × 15–20
2. Pike push-ups — 4 sets × 10
3. Diamond push-ups — 3 sets × 20
4. Tricep dips — 4 sets × 15
5. Push-up burnout — 1 set to failure
---
# ⭐ DAY 7 — RECOVERY
This day is non-negotiable.
Rest boosts:
Testosterone balance
Libido
Muscle growth
Erectile function
20–30 minutes light walking or stretching only.
# —DAILY ( EVERYDAY)
# 1. Hip Flexor Stretch — 2 min
(1 min each side, slow breathing)
# 2. Butterfly Stretch (Active) — 3 min
( 1 min relaxed —> 1 min gentle knee pulses —> 1 min relaxed again )
# 3. Deep Squat Breathing Hold — 4 min
( 2 min hold --> 30 sec stand & shake ---> 2 min hold again )
# 4. Reverse Kegel Block — 6 min
( 3 min slow reverse kegels (6–8 sec expansion) ---> 3 min breathing reverse kegels (no holds) )
# 5. Blood Flow / Cardio — 5 min
( High knees, brisk walk, or light jogging )🔥 DAY 1 — CHEST + PELVIC FLOOR POWER
# CHEST
1. Decline push-ups — 5 sets × 12–15
2. Archer push-ups — 4 sets × 8 each side
3. Slow negative push-ups (5 seconds down) — 4 sets × 10
4. Diamond push-ups — 3 sets × max reps
5. Push-up isometric hold (hold halfway down) — 30–40 sec
# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW
# HIIT boosts nitric oxide and vascular health → stronger erections.
1. Sprint in place (fast knees) — 30 sec
2. Jump squats — 20 reps
3. Mountain climbers — 40 sec
4. Burpees — 15 reps
5. Lunges — 15 each leg
Rest 1 minute. Repeat 4 rounds.
---
# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS
1. Explosive push-ups (or clap push-ups) — 4 sets × 8
2. Pseudo-planche push-ups — 4 sets × 10
3. Wide push-ups — 4 sets × 20
4. Feet-elevated close push-ups — 3 sets × 12
5. Chest dips using chairs — 4 sets × 12–15
End with:
1-minute plank + 1-minute hollow hold
---
# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)
This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.
# ABS & CORE
1. Hard leg raises — 4 sets × 15
2. Russian twists — 3 sets × 40
3. Plank with slow hip dips — 3 sets × 20
4. V-ups — 3 sets × 15
5. Dead bug — 3 sets × 12 each side
# STAMINA TRAINING
5 minutes continuous:
30 sec fast high-knees
30 sec moderate pace
Repeat for 5 minutes straight.
This simulates endurance under effort, helping you last longer.
---
G JB