Program Advice

[TropicalGreens]

Hello, I would like some advice on what program to do. For reference, I have completed Momentum and Total Body Strength. Next, I did random Level 4 difficulty strength workouts from the workout tab, alternating between upper body, lower body and core workouts. I modified them when I found them too hard (especially with push ups), but I think I tackled them well.

In March, I purchased an adjustable dumbbell/barbell set. This was mainly because I wanted to target muscles that I could not effectively engage from bodyweight exercises alone (primarily biceps). I looked around for strength programs that I found somewhat stimulating enough until I landed on Ironborn. I could only do 10 alternating bicep curls with 7kg dumbbells so I did 7kg dumbbells work leg day and 5kg dumbbells for everything else.

I was kind of all over the place with how I found Ironborn. Some exercises were too easy (chest press), some were just right (all of leg day), some were impossible for me without modification (renegade rows), some remained perpetually hard with no sign of progress (shoulder/arnold presses) and for some, I just could not do the right form and felt no engagement/burn in the intended muscles (bent over rows). I do not like to adjusting my dumbbells weights for each exercise because it is quite time consuming.

So now I am just left feeling stuck, not knowing what I should do. I don't know whether to change how I approach Ironborn or start a new program. I don't even know what program to pick if I were to start a new one. I want to do a strength focused program where I feel I am actually making progress and get a good challenge that isn't too difficult, one that engages all the main muscle groups (even the biceps and back). I also do not mind programs that contain cardio.

Thank you for taking the time to read this post, I hope I didn't ramble too much in this one.

Feel free to ask any questions, I'm more than happy to answer them if you want further clarification.

 

[Set Monje]

Ironborn is on my to do list so I've looked at it a few times, and it is at its core a PPL type routine with decreasing rep counts.
Push Pull Legs is similar, but has a rep range per set, so the exercises you find easier you can do more reps, where as the harder ones you can hit a minimum, and the areas you want to work on you can start low and do max on the last set or vis versa.
Also, there is the PPL Training Plan, one week you do the A version then the B version the next.
Nice thing about the workouts shown on the PPL pages are that some alternative exercises shown, such are replacing Renegade Rows with Kneeling Rows.

 

[TopNotch]

Chest press with 7kg dumbbells that you're able to curl would be too easy. The problem with adjustable dumbbells is, yes, that you have to adjust the things. It's a drag. I tend to do all the exercises that require the same particular weight sequentially, regardless of what the programming of the day might say. I don't think it really matters. I generally start with the heaviest weight first, and reduce, depending on the exercise. I won't lateral raise the same weight I shoulder press, for example! But as for shoulders - as a shoulder press is an isolation exercise, it will be harder and slower to progress than big compound movements. And shoulders are slow. Can be really slow. You've just got to persist.
My dumbbells are round so renegade rows are indeed a challenge. I generally have one hand on the floor, or on a push-up bar/parallette, and I do one side and then the other rather than alternating. Nothing here is written in stone, and if you need to adapt for any reason, just do it.
If you're having problems with form, check out the Video Exercise Library or YouTube. Sometimes lack of engagement is simply due to something not being quite right. Don't expect a "burn" from every exercise.
My question to you is how long have you been trying to make progress? And exactly how? Building muscle and strength is a slow process, but consistency is key. Jumping around trying this and then that is not the best idea. Sticking with something, getting good form, progressively overloading - that will get you results.