Start by setting up some blog posts then look at how you can include them in the pages. I think that this will work will for what you are trying to do.
8 min Weighted Arms
Here’s a 8 min sequence for your arms using dumbbells. Props required: Dumbbells. Alternatively try using cans, water or wine bottles. 4 litre liquid detergent or filled shopping bags. You can also use nothing and just add resistance and tension through your arms.