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Congratulations on taking the first step towards a healthier and stronger you! I've created a customized workout plan tailored to your goals, fitness level, and available equipment. Please find below a structured routine to help you gain muscle at your chest, back, and shoulders using a 5kg dumbbell set. **Fitness Level:** Beginner **Goals:** Gain muscle mass, particularly in chest, back, and shoulders **Available Equipment:** 5kg dumbbells **Workout Days:** 5 days a week **Workout Duration:** 30-60 minutes per session **Warm-up (5 minutes)** 1. Light cardio: jogging in place, jumping jacks, or dancing to get your heart rate up 2. Dynamic stretching: arm circles, shoulder rolls, and chest opens **Monday (Chest and Triceps)** 1. Dumbbell Chest Press: 3 sets of 8-12 reps * Lie on your back with your knees bent and feet flat on the floor. Hold the dumbbells over your chest, then press upwards, extending your arms. Lower the dumbbells back to the starting position. 2. Dumbbell Fly: 3 sets of 12-15 reps * Sit on the edge of a chair or bench with your feet flat on the floor. Hold the dumbbells with your arms extended to the sides. Lift the dumbbells out to the sides until they're at shoulder height, then lower them back down. 3. Tricep Extension: 3 sets of 12-15 reps * Stand with your feet shoulder-width apart. Hold the dumbbells behind your head with your arms extended. Lower the dumbbells behind your head, then raise them back up to the starting position. 4. Tricep Dip (using a chair or bench): 3 sets of 12-15 reps * Sit on the edge of a chair or bench with your feet flat on the floor. Place your hands next to your hips and lift your body up by straightening your arms. Lower your body down by bending your elbows until your arms are bent at a 90-degree angle. **Tuesday (Back and Biceps)** 1. Bent-over Row: 3 sets of 8-12 reps * Stand with your feet shoulder-width apart. Hold the dumbbells with your arms extended. Bend your knees slightly and lean forward at the hips, keeping your back straight. Lift the dumbbells up to your sides until your elbows are at a 90-degree angle, then lower them back down. 2. Seated Row (using a chair or bench): 3 sets of 12-15 reps * Sit on the edge of a chair or bench with your feet flat on the floor. Hold the dumbbells with your arms extended. Lift the dumbbells up to your sides until your elbows are at a 90-degree angle, then lower them back down. 3. Dumbbell Bicep Curl: 3 sets of 12-15 reps * Stand with your feet shoulder-width apart. Hold the dumbbells with your palms facing forward. Curl the dumbbells up towards your shoulders, then lower them back down. 4. Hammer Curl (using a chair or bench): 3 sets of 12-15 reps * Sit on the edge of a chair or bench with your feet flat on the floor. Hold the dumbbells with your palms facing towards your body. Curl the dumbbells up towards your shoulders, then lower them back down. **Wednesday (Rest Day)** **Thursday (Shoulders and Abs)** 1. Lateral Raise: 3 sets of 8-12 reps * Stand with your feet shoulder-width apart. Hold the dumbbells at shoulder height with your palms facing your thighs. Lift the dumbbells out to the sides until they're at shoulder height, then lower them back down. 2. Front Raise: 3 sets of 12-15 reps * Stand with your feet shoulder-width apart. Hold the dumbbells in front of your thighs with your palms facing forward. Lift the dumbbells straight up in front of you until they're at shoulder height, then lower them back down. 3. Plank: 3 sets of 30-60 seconds * Start in a push-up position with your hands shoulder-width apart. Engage your core and hold the position, keeping your body straight from head to heels. 4. Russian Twist: 3 sets of 12-15 reps * Sit on the floor with your knees bent and feet flat. Hold the dumbbells with your arms extended. Twist your torso to left and right, touching the dumbbells to the ground beside you. **Friday (Chest and Triceps)** Repeat the same exercises as Monday. **Saturday (Back and Biceps)** Repeat the same exercises as Tuesday. **Sunday (Rest Day)** **Cool-down (5 minutes)** 1. Static stretching: focus on your chest, back, shoulders, and triceps. Hold each stretch for 20-30 seconds and breathe deeply. **Progressive Overload** To see results in 3 weeks, it's essential to challenge yourself progressively. Aim to: * Increase the number of reps or sets as your body adapts. * Gradually increase the weight or resistance. * Decrease rest intervals between sets. **Tips and Reminders** * Start with lighter weights and progress gradually to avoid injury. * Focus on proper form and technique over the number of reps or weight. * Warm up and cool down are crucial for injury prevention and recovery. * Stay hydrated and fuel your body with a balanced diet. * Get enough sleep (7-8 hours) to aid in muscle recovery and growth. Remember, consistency and patience are key. Stick to the routine, and you'll be on your way to achieving your goals in no time! Good luck, and have fun!

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