Four divisions, like two divisions

Unlock your potential with "Four divisions, like two divisions," a dynamic 4-week program designed to elevate your shoulder and chest strength. Committing to just four days a week, you'll engage in targeted supersets that challenge your limits and promote muscle growth. Each session is crafted to maximize intensity and efficiency, combining barbell, dumbbell, and machine exercises for a comprehensive workout experience. Get ready to sculpt your upper body and achieve impressive results!

I made it because I couldn't be bothered to think about each exercise routine. A program for both study and exercise.
You can do arm exercises freely.
 A, B, C are not a super set, but you can choose the exercise you want.

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Week 1

Week 2

Week 3

Week 4

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

shoulder & chest

inner thigh

Leg Press (45 Degrees)

Leg Extension

Lat Pulldown (Close Grip)

High Row

front leg & back

Seated Row (Cable)

Straight Arm Pulldown

Lying Leg Curl

back & hind leg

Pec Deck (Machine)

Bench Press (Barbell)

Shoulder Press (Machine)

chest & shoulder

1 reviews for Four divisions, like two divisions