Sexy back, shoulder & arms workout - 20 min with dumbbells

### Warm-Up (2 minutes)
1. **Arm Circles**
- **Duration**: 30 seconds per direction
- **Instructions**: Extend your arms out to the sides and make small circles, gradually increasing the size of the circles. After 30 seconds, reverse the direction.

2. **Shoulder Shrugs**
- **Duration**: 1 minute
- **Instructions**: Raise your shoulders up towards your ears as high as possible, hold for a moment, and then release them back down. Repeat continuously.

3. **Dynamic Chest Stretch**
- **Duration**: 1 minute
- **Instructions**: Extend your arms out to the sides and gently swing them across your chest in a hugging motion to stretch the chest and shoulders.

### Workout Routine (16 minutes)

**1. Dumbbell Rows**
- **Sets**: 3
- **Reps**: 12-15
- **Rest**: 30 seconds between sets
- **Instructions**: Bend at your hips and knees while keeping your back straight. Hold a dumbbell in each hand, palms facing your body. Pull the dumbbells towards your hip, squeezing your shoulder blades together at the top, then slowly lower them back down.

**2. Dumbbell Shoulder Press**
- **Sets**: 3
- **Reps**: 12-15
- **Rest**: 30 seconds between sets
- **Instructions**: Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back to the starting position.

**3. Lateral Raises**
- **Sets**: 3
- **Reps**: 12-15
- **Rest**: 30 seconds between sets
- **Instructions**: Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. With a slight bend in your elbows, lift the dumbbells out to the sides until they reach shoulder height, then lower them slowly.

**4. Dumbbell Bicep Curls**
- **Sets**: 3
- **Reps**: 12-15
- **Rest**: 30 seconds between sets
- **Instructions**: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms fully extended and palms facing forward. Curl the dumbbells up towards your shoulders while keeping your elbows close to your body, then lower them back to the starting position.

### Cool Down (2 minutes)
1. **Static Arm Stretch**
- **Duration**: 1 minute
- **Instructions**: Extend one arm across your chest and use the other arm to gently press it closer to your chest. Hold for 30 seconds on each arm.

2. **Upper Back Stretch**
- **Duration**: 1 minute
- **Instructions**: Interlace your fingers and extend your arms forward, rounding your upper back and pushing your hands away from your body. Hold for 1 minute.