🔥 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.
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# 🔥 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
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# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)
