The slogan is: only by being healthy physically and mentally can you bring joy to the people around you!

　

Day One: Pectoralis Major

1. Bench press: 6 groups

2. Lying birds: 4 groups

3. Chest clamp with tensioner: 4 groups

4. Sitting and chest holding: 4 groups

5. Parallel bars: 4 groups (6 to 20 times)

Day 2: Shoulders

1. Seated barbell shoulder press: 6 groups

　2. Upright barbell pull-up: 4 groups

3. Dumbbell lateral raise: 4 groups

4. Standing dumbbell rear raise: 4 groups

Day Three: Latissimus Dorsi

1. Pull-ups: 6 sets

2. Before pulling down on the tensioner: 4 groups

3. Seated Cable Rowing: 4 groups

4. Barbell rowing: 4 groups

5. Deadlift: 4 sets

Day 4: Upper arms (triceps and biceps)

Triceps:

1. Supine flexion and extension: 6 groups

　2. Barbell arm flexion and extension: 4 groups

3. Pressure device: 4 groups

4. Single-arm dumbbell flexion and extension: 4 groups

Biceps:

1. Barbell curl: 4 sets

2. Dumbbell seated curls: 4 groups

3. Seated bent one-arm dumbbell curl: 4 groups

4. Overturned dumbbell curls: 4 groups

Day 5:

Rest