I want to find a fitness program. My fitness equipment includes dumbbells, tensioners and arms. Mainly to increase strength and physical beauty.

Dude, we're the same. I also practice these three kinds, but I have one more grip than you.

Listen to me, practice like this: warm up with dumbbells first, not exercise, and wait until your body gradually enters the state. At the beginning, make a fitness plan first and have perseverance. In this way, because the parts of the three instruments are the same, don't practice together. Practicing together will not only fail to achieve the expected results, but may get twice the result with half the effort. At least 100 for the left and right hands of dumbbells every day, with 5 groups for each component. The arm strength may be different from yours, but mine can be adjusted, but it's almost the same. I take a general posture, that is, I hold both ends with both hands, from the outside to the inside (either holding them forward or holding them backwards), and I can divide them into two groups, with 25 in each group (because dumbbells and arm exercisers have the same muscle parts, it is not advisable to practice more). Mainly practice the forearm, deltoid muscle and its front bundle, and the back of pectoral muscle. Stretchers: 50 a day, divided into two groups. I believe that if you practice dumbbells and arms seriously, it will be difficult for you to practice stretchers, but this is normal. Still divided into two groups, mainly practicing shoulder muscles, deltoid muscles and back muscles.