Bathmate Routine For Girth Pegym
In our review of the Bathmate we looked at every penis pump in the Hydro series, including Hydromax, Hydro, Hydromax, and Hydroextreme models. We offer in-depth testing and analysis. Bathmate Routine For Girth Pegym
With more than one million happy customers, a satisfaction level of 95 percent and a patent-pending method that can increase the size of your penis in an average 2-3 inches up to 5,
Bathmate’s penis pumps that are vacuum-filled have an impressive presence on the market for products to enhance the male appearance.
It could be a treatment for erectile dysfunction or Peyronie’s Disease, rehabilitation after prostate surgery, an astronomical increase in penis length as well as girth or an increase in sexual pleasure due to erectile dysfunction (ED) and Peyronie’s Disease (Peyronie’s) and increased sexual pleasure: erectile enhancement
Everything you should know about Bathmate Hydropumps is covered in the article.SHOP BATHMATE
Bathmate Review: What is Bathmate Penis Pump?
These are the four essential components you should know:
1) The Tube where you are expected to put your penis.
2.) The Comfort Ring, which should be placed at the bottom on the male male genitalia (without the testicles). The reason this is named is due to the ability to press the Bathmate deeply into your body. This blocks air from entering and results in the creation of a vacuum. You will not be able to increase its size, or even its circumference if your seal isn’t correct.
3) The Pump. When you squeeze the penis against the pelvic area, the water is expelled, and when you relax your grip, the penis gets “pumped” by creating a vacuum pressure. The penis is a tough skin that can be used repeatedly. You have complete control thanks to the fact that you can squeeze lightly or firmly.
4) The Latch Valve. This lets you to customize the pressure. It can be closed and opened using just one hand due because of its ergonomically designed.
How Does a Bathmate Hydropump Work?
If the tub is filled up with water from the Bath or Shower, the water pushes air out through the tube’s interior. tube.
After inserting your penis into the tube, place your Bathmate tightly against your body, at the bottom of your penis while you hold it inside the tube.
Since the comfort ring presses against your body, it’s impossible for air to get in, which results in a vacuum.
If you are able to pump water from the tube, a natural process causes the vacuum pressure to draw in blood to your penis.
The blood is drawn into your penis to offset the shift in pressure in the tube, which puts minimal pressure on your heart. An erection is caused by an increase in the flow of blood around the penis. Its duration is determined by how sexually stimulated the person is.
An erection could last up to a half-hour. If you’re looking to increase in the length of your penis, you’ll need to work regularly.
Increases on the dimensions of the penis will require a routine similar to how muscular growth does.
Bathmate recommends using your hydropump every day for at least 4-6 months for an average of 15 minutes which is broken down into three periods of 5 minutes per session (a total of 3 x 5 minute use).
As your penis gets larger As your penis grows, you’ll have to replace your old Bathmate with one which is one size bigger.
Similar the way you raise the weight of dumbbells that you use to lift weights.
How Do I Use a Bathmate Hydropump?
Whichever penile pump you choose from Bathmate’s Hydropump product line — the Hydro7 or the HydroMax or the HydroExtreme, which you choose as the one that can help you meet your goals in the most efficient manner the method in the application of each product to your penis is similar.
1.) Take five minutes to soak in warm water to relax the skin of your scrotum and penis.
This can reduce the chance that your testicles will get drawn into the unit. When you are ready make use of the Bathmate gadget, keep your testicles away from the tube by pulling them back with the hand that’s not employed to move the device.
Although there isn’t any risk of injury in this circumstance however, it will be very uncomfortable.
2.) While in the shower, hold the Bathmate upside down so that it’s being sprayed by the water, however, make sure the black hole on the device’s top is closed.
It is not necessary to shut the clasp on your Bathmate if you are going to use it in the bathtub. all you need to do is immerse the device in the water.
3) Put your penis that is sagging in the tube and press your Bathmate tightly onto your pubic bone to make sure the tube is sealed properly.
The Bathmate penis pump is tilted either downwards or upwards depending on what feels more comfortable to the user.
4) To begin pumping, first remove the black cap from the device’s top , and then open the cap.
With each pump, you will see small bursts of liquid to escape.
You will feel your penis being drawn into the chamber, and you will be able to feel the stretching of your foreskin.
In the wake of the pressure shift, the blood vessels within your penile area will start to expand, which will lead to the formation of an intimate erection.
Because of the way water distorts your vision and the shape of your penis appears like it’s gotten larger.
5.) Before removing your tube’s penis, remove the quick-release valve by pushing the valve cap backwards to release the vacuum.
This should be done before taking your penis out of the tube. If your Bathmate isn’t inserted securely enough in your pubic bone to seal it, then pumping when you’re in the shower can be more difficult because air can come in and cause a decrease in suction.
This happens if the device is not correctly sealed.
Pumping should begin when the cap that is black at the bottom of the device is removed; if you don’t, water will spill out of your Bathmate hydropump. If you notice that air is getting trapped between the comfort ring as well as the pump might find that removing the comfort ring before filling it and changing it after pumping makes the process simpler.
Higher pressure is possible with shorter, quicker pumps and lower pressure can be achieved with slow pumps.
It is helpful to release the vacuum, refill the machine, and then begin pumping two or three times throughout a 15 to 20 minute session.
This will allow you to make the greatest gains you can during every workout.SHOP BATHMATE
Are Bathmate Hydropumps Safe To Use?
When properly used and the guidelines given from the company are followed, the Bathmate vacuum pumps will not cause any harmful undesirable side effects and are non-invasive.
Penis extenders offer an alternative to penis pumps that are conventional. Penis injuries can happen, but one of the most prevalent causes is the excessive pumping of the male genitalia.
When performed too frequently or over a prolonged time, over-pumping and misuse can cause injury to the tissues, which can result in milder sexual erections.
“Men will over-pump,” says Dr. Christopher Fox, a senior lecturer in sexual health at the University of Sydney.
This is why there is a risk of injury to the penis’ vascular system.
It is highly recommended that this procedure be carried out under the supervision of either the therapist for sex who is knowledgeable of what they are doing or another pumper who has previous expertise with the procedure.
The recommendation of experienced users is to make sure the water is warm, massaging the penis with a massage to loosen muscles prior to beginning the exercise, and begin with a basic routine that takes between five to ten minutes every day, and then gradually progress to sessions that last twenty minutes.
There is an exception to this rule in the case of taking warfarin or a different type of blood-thinning anticoagulant or if you have any other condition that affects how your blood is clots.
Which are the circumstances that allow the use of Bathmate Hydropumps, or any other kind of penile pump is considered to be safe?
Fluid retention is one of the negative side effects often associated with the use of a penile pump that is water-based.
This occurs when the suction that drawn blood flow to the penis has also drawn in fluid. This is a sign that the penis is at its maximum capacity.
As a consequence of this the skin that covers the penis becomes swollen, and the circumference of the penis also expands.
This does not have any effect on the growth of the penis, but it can cause a doughnut-shaped enlargement at the base of the penile glans.
After 24 hours, it should go away, although it depends on the amount of fluid retention you have. Based on the suggestions made by Bathmate, the most effective method of avoiding liquid retention would be to split longer sessions of 15-20 minutes into shorter ones of 4-5 minutes.
Which is Better, Bathmate Hydropumps or Traditional Air Pumps?
Short answer: Bathmate Hydropumps.
The benefits inherent to warm water, which makes the penis’s tissues more pliable and further improves natural blood flow by dilation of the vascular tract, are employed in Bathmate pumps to increase their efficiency.
Warmth has a conditioning impact on nerves, which prevents pain from arising during stretching and bending.
This is something those who utilize standard air vacuum pumps typically have reported experiencing.
This effect can be recreated by first applying a warm towel to one’s penis for a few minutes prior to using a traditional pump.
If you do, however, use the pump prior to playing, more time spent in preparation will mean less time away from playing.
It’s clear which one of two options – having the feature included in the routine of pumping or adding an additional step-will offer you the greatest degree of ease.
If air pumps are used, lubrication is required to maintain the penis ‘ suppleness throughout the stretching process but this need is avoided when water is used.
Water is denser than air, and can provide the same distribution throughout the penis because of this property.
The bruising process is among the negative effects of air pumps, and it’s caused by parts of the penis that have excess pressure due to an uneven distribution of air.
The result could be bleeding under the skin, as well as tiny red spots on the penis. A gauge that displays the current pressure is usually present on conventional pumps.
If you go over the limit there’s no way to release the pressure, and air will continue to expand inside the tube, even if there is no way to let it out.
It is up to you to determine how much pressure is sufficient pressure and to make sure it isn’t exceeded.
Are you aware of what the appropriate air pressure is for a particular situation?
If you pump too fast or forcefully the one-finger valve in Bathmate Hydropumps will automatically relieve the pressure.
You can pump the maximum profits with no risk of injury due to the construction of Bathmate that stops water from getting into the tube, and as a result, pressure right from the start.SHOP BATHMATE
What are Bathmate Penis Pumps Used For?
According to the results of a poll conducted in 2020 by Bathmate, they discovered that 70 percent of respondents had experienced a size rise.
Premature ejaculation. The effect of numbing can be obtained by using a bathmate hydropump for five to ten minutes immediately prior to engaging in sexual activities.
This can help in allowing the session to last for longer. You can also prevent premature ejaculation through training your penis to stay erect for extended times without the prospect of sexual release.
This is another method for to avoid premature ejaculation. Even if your penis may be pressuring your Bathmate, you won’t be able to get any relief from pumping your legs until you remove it first.
Harder erections. The same survey was that was conducted for 2020 Bathmate, 76% of the respondents reported having stronger erections.
Furthermore, you can accomplish this by using the pump prior to engaging in sexual activity while wearing an erection band.
Once you’ve taken off your Bathmate, the rings will stop the blood drawn into your penis from escaping as rapidly.
This will keep your erection for more time, and will prepare you for your future partner.
It is crucial to remember that the ring must fit snugly against the body for the erection to last and can be uncomfortable for certain men.
Stimulation of female organs, and the foreplay. When you get an erection you might be awed by intense sensations and, if you continue to have a powerful erection your desire for sexual experiences may rise.
Vacuum penis pumps produce erections while using them, but they also have the potential to stimulate an increase in the amount of natural erections and stronger orgasms.
Penis pumps create a satisfying sensation that can be quite enjoyable.
Additionally, they can be used to masturbate as and for foreplay in edging, light control, and complete dominance.
This makes them extremely flexible and adaptable toys.
Even though they were never meant to be utilized on body parts other than the ones you are using, you can still get imaginative using the pumps.
The pump can be used on the clitoris area, the Nipples, as well as any other erogenous areas without any risk.
Bathmate Penis Pumps Review For Erectile Dysfunction
Oral medications or pharmaceuticals that are pushed via the penis’s tip into the tube within the penis, injections of shots directly into the penis as well as surgically implanted penile implants all could cause adverse reactions or fail to function or even be dangerous.
Bathmate Hydropumps, when utilized appropriately, enhance the oxygenation of the penile tissues, which may aid in maintaining the length of the penis after an operation to remove the prostatectomy.
They also help limit the likelihood of aberrant fibrous tissue growing in the penis, which helps to preserve erectile function.
Erectile dysfunction sufferers who utilize vacuum penis pumps are able to achieve a hard erection and notice a significant improvement in their sexual satisfaction.
The range of this percentage is between 80 and 90 percent.
The treatment of a Bathmate Hydropump in treating the problem of erectile disfunction is, as compared to other treatment options cost-effective in the long haul, noninvasive and can be utilized in conjunction with other drugs.
In addition, it can aid men in recovering sexual function following surgery.
If you are treating erectile dysfunction using the Bathmate Hydropump, you can have the option of using it immediately before engaging in sexual activity to stimulate the flow of blood and produce an erection, or building a regular routine in which you make use of it at least five times per week and progress to 20-minute sessions on a daily basis.
This will enhance sexual quality and the effectiveness of natural erections and eliminate the need to resort to using Bathmate before you engage in sexual activity.
Penis Pumps & Prostate Health
The shrinkage of the penile and the damage to nerves are both common complications following prostatectomy, being seen in about 70 percent of patients, and both side effects get worse with time.
Research conducted in the clinical setting have shown that patients who utilize the penis pump vacuum are able to keep an appropriate size for their penis prior surgery and recover sexual function more quickly after surgery.
A lack of natural erections can be the result of postoperative nerve damage that can cause an insufficient amount of oxygen that is reaching those tissues in the penis. It is possible that a deficiency in oxygen may result in the development of fibrous tissue, and, as a consequence that it causes long-term erectile dysfunction.
On the basis of several studies, medical professionals recommend the use of penis vacuum pumps during rehabilitation in order to boost the flow of oxygen to the penis and maintain tissues.
This will help prevent this from happening. For example, in the study conducted in 2011, 13 men undergoing prostatectomy combined the use of a penis pump and Tadalafil (20 mg, three times per week, and daily pump use five days a week) and the results were compared to the 7 men who took 20 mg tadalafil by itself.
The men in the control group had significantly less improvement in erectile dysfunction.
The men who utilized the penis pump received greater scores for the penile’s hardness on the International Index of Erectile Function.
Additionally, 92 percent of the men who used the penis pump were able to go from a sexual relationship to orgasm, while the 29 percent who were men in the tadalafil-only category could achieve it.
After surgery, another 42 men began using a penile pump on a regularly scheduled basis for a period time period of 90 days.
Only one man had a decrease in the length of their peniles by at the very least 0.4 inches.
Comparing to the median of 48 percent of males who suffer a significant reduction in length of the penile after prostatectomy when they are not provided with rehabilitation using vacuum penis pumps, the proportion of men who benefit from this treatment is significantly greater.
Penis pumps that utilize the use of a vacuum have shown a clear and substantial effect.SHOP BATHMATE
Bathmate Review For Peyronie’s Disease
Peyronie’s Disease is a non-cancerous disease in which the penis develops fibrous scar tissue that makes erections extremely bent and painful.
This condition is caused by the development of the disease Peyronie’s.
Peyronie’s Disease can prevent men from engaging in sexual activities, cause erectile dysfunction, and shorten the penile shaft.
The pressure put on the penis through vacuum penis pumps may cause plaque to break down or be repaired, which ultimately causes the penis to curvature becoming straighter.
The efficacy of penis pumps that are vacuum-filled was examined over the course of one year in a study that included 31 males diagnosed with Peyronie’s disease.
The treatment produced significant improvement in the length of the penis, and the curvature of the penis was also improved in 21 of the males.
Patients with Peyronie’s disease should only use the penis pump when their condition has not changed in at least three months and their curvature isn’t excessive with two sessions per each day for at least a month.
This is a vital point to keep in mind.
Do Bathmate Penis Pumps Increase Penis Size?
According to Dr. Christopher Fox, “Men who use penile pumps recreationally report big gains in sizes. Of course, the size decreases if you don’t maintain the pump, but men who do report significant gains in sizes.”
Based on the results of clinical research, patients who use vacuum penis pumps as treatment for erectile dysfunction have the highest levels of satisfaction overall.
Bathmate has an claim support page on their website . It provides impartial reviews, outcomes, endorsements, and before-and-after videos of healthy penises. They say they gain 30 percent the length of their penis and in girth after having used the product for six months.
According to a study that was conducted in 2020 among 12,000 Bathmate customers Bathmate, 81 percent claimed having more erections. 70.6% reported having longer erections after having used the product for two months.
When only the HydroXtreme was considered, 92.9 percent of users reported noticeably improved erections, and 80 percent either had better or longer erectionsor both.
Your penis will increase in both length and circumference if you continue to use it frequently.
But, you’ll require you to use your Bathmate to ensure that the gains to last for.
If you don’t keep up the work then you’ll be unable to reap the benefits like when you’re working to build muscle at the gym.
There is no evidence that these devices create any lasting benefits in size, according to Professor Wylie who is an expert in the field of sexual medicine. In a study published in 2011, entitled ” Non-invasive methods of penile lengthening: fact or fiction,” the researchers concluded that there was no evidence to back the belief that penis pumps cause permanent changes in size even if they are not being used regularly.
Penile size can be maintained for longer in men who use an penis pump between three and five times per week for twenty minutes, but when they stop using the pump for even a few days the penis will shrink back at the same size as it did before they began pumping. If the penis is pumped, it will notice a slight increase in size.
With continued use an already larger penis will not just be kept, but it can also be significantly increased in size.
This is enough for some men, and when you look at it in the context of how is a daily 20-minute workout any different from a routine for skincare or a workout similar in length in the event that the result is a significant increase in confidence in the bedroom?SHOP BATHMATE
Which Bathmate Hydropump is Best for Me?
Bathmate Hydropump Bathmate Hydropump product line is available in various sizes, and the product that’s right for you will depend on more than the size of your current pump but also on the goals you hope to accomplish using the penis vacuum pump.
If your ideal penis size is that amount of inches or less when it’s in erect position, the model of that product that’s best suited to your needs would be HydroMax3.HydroMax3 model of the product.
Other examples of models with numbers include the HydroMax5 model as well as HydroMax7 model. HydroMax7 model.
If you want to utilize the HydroMax5 it will require penis that’s at least 4 inches tall; for the HydroMax7 penis, you’ll require one which is at least 7 inches tall; and so on. It is crucial to select the appropriate size for your Bathmate hydropump in order to obtain the most effective outcomes from it.
This allows a baseline to be set for future improvements but, if the pump is not of the correct size, you might not be receiving the proper pressure, which could produce zero results, or result that is less appealing or even a negative experience.
How to Correctly Measure Your Penis Size
1) Take your measurement with your penis upright.
The length of the penis is measured from the top of the penis, that is, the one facing yourself when you look down at yourself.
It is not measured along the penis’s bottom which is located closer to the testicles.
2) If you have excess pubic hair or fat pushed to the side, measure length in inches of your tailbone back towards your pubic bone.
3.) To determine the girth of your body, carefully wrap the tape around your shaft at the point where it is the thickest.
Make a note of where the two tape ends meet.
For a start, you can use the Bathmate’s size calculator website to choose the best pump to fit your needs just enter the length and girth measurements in the units of measurement you want to use.
The Bathmate Hydropump Product Line
Bathmate provides the Hydro7 kit for users who are new to the sport, HydroMax and the HydroMax along with the HydroMax Wide Boy for experienced users and HydroXtreme and the HydroXtreme as well as the HydroXtreme Wide Boy for experienced users striving for maximum increases in size. All of the items are available through their web site.
Hydro7 was formerly “Bathmate”
It was the first Hydropump from Bathmate and was brought into the marketplace in the year 2006 with the name “Bathmate Hercules.” Hydro7 revolutionized the penile pump market because it was water-based and cost about less than half of the cost of its closest competitor.
The Hydro7 is suitable for people who have penises between 5 and 7 inches in length when they’re erect and was designed to support the typical consumer at the beginning.
There are three color options that are available for the Hydro7: red, white and blue.
When ordered directly from the Bathmate website, all of the company’s hydropumps are covered by a 60-day refund policy during which there are no questions to be asked and a two-year warranty as well as free delivery.
Since Bathmate has distribution warehouses all around the world Most orders will be processed within 5 business days and all items will be delivered in unremarkable packaging, that is not marked.
Bathmate HydroMax Series
The Hydromax line of penis vacuum pumps has been the widely used penis pump in world. It also has a high customer satisfaction score that is higher than that of 95 percent of people who were interviewed.
The pump has more power than the Hydro7 pump, which makes it ideal for users who want to see an increase in size that is gradual, but not overwhelming or have an initial sexual length that is more than 7 inches.
Bathmate HydroXtreme Series
The HydroXtreme series is designed for users with advanced skills who want to make maximal gains in size as quickly as they can.
This Bathmate HydroXtreme penis pump has the handball as an additional element that helps increase pressure and provides 35 percent more suction than similar pumps.
The HydroXtreme line from Bathmate comes in five different variations that come with a complimentary accessory pack.
For those who have outgrown conventional vacuum penis pumps, the HydroXtreme line of products has choices ranging from the HydroXtreme5 up to HydroXtreme11.
The HydroXtreme11 is the largest penis pump ever to have been created.
Cleaning Kit ($46.98). A set of accessories that will help keep the high quality that your pumps provide.
This kit is essential even though it is charged an additional fee during checkout.
It is due to an opportunity for a high level of levels of bacterial growth in water that is warm The pump also needs to be maintained clean to ensure that the rubber will maintain its malleability.
Cushion Rings ($14.98. Rings for cushioning that can be placed on the bottom of your pump before usage to make the process of pressing the seal into your pubic bone a more pleasurable and less painful experience.
The Capsule Travel Case ($46.98). A sturdy case that protects your pump from harm and ensure your privacy when traveling.SHOP BATHMATE
How to Get the Most Gains with Your Bathmate Hydropump
What is Jelqing?
Bathmate recommends the use of jelqing as a form of manual workout to be utilized in addition to Bathmate’s Bathmate Hydropumps.
Jalqing is a tradition that dates back to the Middle East as a rite of passage dating back to the ancient Arabic civilizations. Jelqing is useful in warming up the penile tissues, stopping the retention of fluid, as well as training and preparing your penis in a safe manner for the more intense pressures that are exerted by the hydropump.
Alongside using your Bathmate Hydropump, you must make jelqing an integral an element of your daily routine.
1) Be sure that the penis is warm and pliable prior to increasing blood flow by applying hot water or a warm towel over the region.
This will allow the penis to expand faster.
2) Apply lube, and with a good finger grip and encircle the top of your semi-erect cock.
Do this several times. When you use this grip, you should only apply pressure in one direction, working from the base until the tip. You should avoid pulling the foreskin back.
3.) It is imperative that you do not jelq with a full erection; beginners should stop jelqing when their penis is at fifty per cent of an active erection after performing 150 reps.
This number can be increased to seventy-five percent, then ninety percent; however, novices should not jelq with a full erection.
Build a Workout Routine With Your Bathmate’s Hydropump
It is essential to maintain your pump if you’re hoping to increase your penile size and also keep the ones you already have, because doing so will help you sustain your gains.
It involves forming a routine exercise regimen that is tailored to your time constraints goals, objectives, and the amount of effort you believe you can put into it.
Advocates of the Bathmate Hydropump with more experience classify routines as either “Newbie,” “Intermediate,” or “Advanced.”
Whether or not you have been using jelqing for a lengthy period of time, your experience depends on how familiar you are with Bathmate Hydropumps.
It is important not to overdo it and to gradually increase to more intense workouts when using a penis pump that is vacuum This is crucial because of the same reason it is essential not to do too much when you are building muscles.
You can play around with the various Bathmate Hydropump routines that are offered in every stage to find out which will cause your penis to react the most favorable.
A simple routine for beginners might go something like this:
- Week 1 & 2 Sessions of pumping that last 5 to 10 minutes, four times each week.
- Week 3 & 4: Pumping sessions of 10 to 15 minutes, 5 times each week.
- Week 5 & 6 5 and 6: Pumping sessions lasting between 15 and 20 mins, 6 times each week.
Make sure you get at least one day of relaxation every week is important and you shouldn’t exceed six hours of relaxation.SHOP BATHMATE
Alternative Vacuum Penis Pumps to the Bathmate Hydropump
Bathmate hydraulic penis pumps as evidenced by its receipt from the Venus award for best new product in 2014, and the award for best male enhancement device in 2012.
Penomet is similar to Bathmate, is essentially an water-based vacuum device which can be utilized within the shower or in the bath, or even as an penis air pump.
Its versatility makes it a great choice.
Penomet utilizes an AquaPressure technology to create the ideal vacuum pressure.
Penomet pumps are adjustable, constructed from polycarbonate plastics that the company claims are almost unbreakable. Furthermore, they have five gaiters that are made of medical-grade silicone that each have different suction force.
When you get the Penomet, which has all five gaiters and you’ll be able to use the same pump as the very first time you use it through several years of improvement and training in the future. Using several models of Bathmate
As soon as your penis is growing by a specific percentage, any additional gains you make will be limited to maintenance till you can upgrade your model that is more space as well as a stronger suction. It’s simpler to keep track of your progress in the realms of training, growth or recovery if you only use one model. Penomet products are available in various sizes, including The Force 60, 65, 70, and 75, and the Extreme Force 80 and X85 Monster Gaiter which is the primary rival to Bathmate’s HydroXtreme11.
More than ten years of research and testing, it was discovered that the use of Penomet devices for six months and the requirement of six sessions per week, led to as much as a twenty per cent increase in length as well as a 30 percent increase in thickness and a boost in the overall quality of the sexual erection.
Penomet, like Bathmate offers a money back guarantee for the first sixty days and a warranty which lasts for three consecutive years. A warranty of two years is provided by Bathmate.
The initial investment is the main drawback that comes with Penomet penis pumps when compared to Bathmate Hydropumps.
When compared to the Bathmate HydroXtreme11, which retails for $399, Penomet Premium package, which comprises all gaiters from the novice gaiter and up to Extreme Force 80 gaiter, is priced at a suggested retail value of $457. Bathmate Routine For Girth Pegym