Upper Body workout, a level up from light?

[Cathulhu]

For some clarification, i started the Arms of Steel (Seated)* program on December 1st and will finish it today.
Then i plan for a day of rest on December 31st and then start something new.

My problem is. I'd like something a bit more challenging than Arms of Steel (Seated), but it seems that there are no easy difficulty programs fitting a purely upper body workout.
And i don't feel ready for hard level programs.

So i had some thinking about it the last few days and got a bit of an idea that i want your feedback about.

I will repeat the program, but add dumbbells where applicable. The lowest i could go for would be 1.5kg, if i add weights the lowest would be 2.5kg, and another step up would be 4kg.
What is your opinion about that? A good idea, bad idea? Alternative suggestion? Open to all constructive feedback.


* https://darebee.com/programs/arms-of-steel-seated.html

 

[Fremen]

I would also take a look at the challenges, there are several:

Challenges workouts upper body

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[Cathulhu]

Indeed, but only 2 fit the easy category:

Challenges workouts upper body easy

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And both do not fit the criteria i'm looking for in a comprehensive upper body workout.
As i'm looking for an add-on to the daily exercise and daily workout, i've set my current limit to easy category workouts to not overexert my body.

Still, thanks for the tip.

 

[Fremen]

For your specific needs, it's probably easier to create a customized program by choosing individual workouts. This way, you can also focus more on the exercises that interest you.

 

[Cathulhu]

My lack of knowledge of building a balanced workout and the accompanying anxiety of doing something wrong is sadly an issue for me.
And i actually liked the Arms of Steel (Seated Workout). Just wish there were something similar to it on a slightly more challenging level.

 

[MangoTux]

I feel like adding some weights would be a good way to control how you're ramping things up.

To approach it from the other direction, are there any challenges or programs of Normal (or higher, even) difficulty that would be comfortable given some of the following:
- Reducing the number of reps
- Reducing the number of sets
- Removing or reducing equipment
- Replacing with a lighter exercise

I really like this guide on ab exercises. It has a chart that shows which muscles are targeted, and is organized by difficulty. I don't know if there are similar resources for upper body strength, but that might be a route in building something that matches your pace, while still sticking close to the source material.

Quick Edit: In your check-in thread, you said day 30 took over an hour? The program shows four positions, each held for two minutes with 30 seconds between the two sets. Including breaks, that seems like it would only be 20 minutes for the entire day. Is there anything else you're including with that program that might be worth factoring in?

 

[Cathulhu]

Quick Edit: In your check-in thread, you said day 30 took over an hour? The program shows four positions, each held for two minutes with 30 seconds between the two sets. Including breaks, that seems like it would only be 20 minutes for the entire day. Is there anything else you're including with that program that might be worth factoring in?

Well, you described one set, out of 3. Unless that set counter isn't supposed to be there.

Day 30 - Page 31

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2.5 minutes per exercise, 8 exercises a set gives you 20 minutes. Times three and we are at 60 minutes. And that's with only 30 second breaks between sets, so it could go up by up to three minutes if you decide to go for a 2 minute break between sets.

 

[HellYeah]

The set counter is the same for every day. I assume the most sets you have to do per exercise inside a day is three. If it is not explicitly mentioned in a day you do only have to do a classic structured workout once.

It is different with circuit workouts. Ther you have to do more than one round:

From the manual:

There are two main types of workouts on DAREBEE:

Circuit Workouts: These include Levels I, II, and III, with the number of sets listed at the top of the poster. Complete all exercises in a circuit before resting. Repeat the circuit for your chosen level:

Level I: 3 sets (~10 minutes)
Level II: 5 sets (~15-20 minutes)
Level III: 7 sets (~25-30 minutes)

Classic Workouts: Complete all sets for each exercise before moving to the next. Rest times are specified under each exercise.

Did you do every day 3 times? Then you overdid it. Good News: No need to stay in the light section of the workouts/programs anymore.

 

[MangoTux]

Just to corroborate, the program overview also includes this:

Each workout includes very simple exercises and will only take about 15-20 minutes to complete.

 

[Cathulhu]

The set counter is the same for every day. I assume the most sets you have to do per exercise inside a day is three. If it is not explicitly mentioned in a day you do only have to do a classic structured workout once.

Actually it is not the same for every day. It differs between no sets, 3 sets, 4 sets in two cases, or 5 sets.
For example, Day 4 has 5 sets. Day 6 has one set and no set counter, and Day 14 and Day 20 are the ones with 4 sets.
So either the days are configured wrong all over the place in this program, or something is missing here.

 

[MangoTux]

I looked at some other programs, and I think the only issue is that Day 30 should have two sets. This might be something to bring up in the Bug Reports category.
The set counter seems to have a different purpose base on Circuit or Classic workouts.

For Circuit, the set counter is based on the highest level and should be checked off after each completion of all exercises.

For Classic (like Day 30), the intent seems to be that you do something like this:
- 2 minute hold
- Mark Set 1 as completed
- 2 minute hold
- Mark Set 2 completed
- Reset sets
- Repeat for next exercise
Rather than doing all sets and repeating multiple times.

 

[HellYeah]

What @MangoTux said. Day 30 should have just two boxes.