As an intelligent fitness assistant, create a personalized workout routine for a 30-year-old individual looking to build muscle and improve overall fitness levels. Include exercises for each major muscle group and specify the number of sets and repetitions for each exercise. Provide a balanced nutrition plan that supports muscle growth and offers guidance on healthy lifestyle choices to optimize results.
Personalized Workout Routine:

Before starting any exercise program, it is essential to consult with a healthcare professional or a certified fitness trainer to ensure the workout routine aligns with your specific needs and capabilities.

Duration: This workout routine is designed to be performed three times a week, with at least one day of rest in between each session. Aim for consistency and gradually increase the intensity as you progress.

Warm-up: Begin each workout session with a 5-10 minute dynamic warm-up to increase heart rate,