Arms focus (home, dumbbells)

A focus block: run it for 6-8 weeks. Dumbbells and a bench or sturdy chair are enough for about 17 hard sets a week for biceps, triceps and forearms, plus a leg day and basic pushing and pulling for balance.

Level: Beginner
Days a week: 3 days a week
Length: 8 weeks
Equipment: Dumbbells
Goal: Build muscle
Focus: Arms

The weekly sessions

Arms A and push

Exercise	Sets × reps	Rest	Technique
Dumbbell bench press	3 × 8	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Lying triceps extension	3 × 10	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Dumbbell curl	3 × 10	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.
Overhead triceps extension	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Legs and core

Exercise	Sets × reps	Rest	Technique
Goblet squat	3 × 10	90 s	Brace your trunk, sit down between your hips, push the floor away.
Dumbbell Romanian deadlift	3 × 10	90 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Arms B and pull

Exercise	Sets × reps	Rest	Technique
Dumbbell row	3 × 10	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Hammer curl	3 × 10	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.
Incline dumbbell curl	3 × 12	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.
Close-grip push-up	2 × 10	60 s	Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier.
Wrist curl	2 × 15	45 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

How to progress

Use double progression: add a rep per set each week within the range, then the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); the target muscle should feel worked, not wrecked. The rest of the body stays at maintenance volume on purpose, so do not add sets there.

Easier weeks

Take an easier week (about half the sets, same weights, stopping at RPE 6) in week 4 and after week 8, or earlier if your joints ache or your lifts drop for two sessions. After the block, switch to a general programme for a few weeks before repeating it.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.