Week 1 - Week 6
beginners routine I - splitted - 5on2off


~5 pm under the shower
- 5min warmup (hot water, massage)
- 10min wet-jelqs (babyoil)
- 5min cool down (hot water, massage)
- 2-3min ballooning

~9pm
- 5min warmup (infrared lamp, massage)
- 15min basic-stretches in all directions
- 5min wet-jelqs (babyoil)
- 5-10min cool down (infrared lamp, massage)
- 5-10min ballooning


Week 7 - Week 11
beginners routine II - non splitted - 5on2off


- 5min warmup (infrared lamp, massage)
- 15-20min wet-jelqs (babyoil)
- 15min basic-stretches in all directions
- 5-10min ballooning


Week 12 - Week 16
extended beginners routine - non splitted - 5on2off


10 min warmup (rice-sock)
2x1minx9 basic stretches
2x1minx2 360° bundled stretches
5 min warmup
2x1minx2 360° bundled stretches
15 min wet jelq (babyoil)
10 min "Ulli Balloning" (a combination of ballooning, edging, ulli's and jelqing - very usefull for girth gains)
5 - 30 min Balloning


Week 17 - Week 23
intense routine - mini splitted (0,5-3h) - 5on2off


10 min warmup (ricepack)
2x1min basic stretches→
←
\
/
↓
btl →
btl ←
↓
1x1min bundled stretches 360°btl →
btl ←
↓
↓
btl →
btl ←
→
←
btl →
btl ←
10 min warmup (ricepack)
20 - 30 min wet jelqs / ulli ballooning
5 - 15 min ballooning


Week 24 - Week X
lazy ass routine I - non splitted - 5on2off


5 min warmup (ricepack)
3x1min basic stretches↑
↓
3x1min bundled stretches 360° behind the leg←
→
20 min dry/wet jelqs / ulli ballooning[/QUOTE]


Additional Training - Week 14 - Week 22
wearing a mummy (wrap ads) ~17h each week (min 4h - max 33h)