senior project- personal training
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Senior Project- Personal Training Roger Holsapple
Research PaperBody Types Ectomorph
Tall, Fragile, Thin, Flat chest, Delicate build, Young appearance, Lightly muscled, Small Shoulders, Large brain, Has trouble gaining weight, Muscle growth takes longer
Mesomorph: Athletic, Hard, muscular body, Overly mature appearance,
Rectangular shaped, Thick skin, Upright posture, Gains or loses weight easily, Grows muscle quickly
Endomorph Round shaped, Soft body, Flabby, Underdeveloped muscles,,
Over-developed digestive system, Trouble losing weight, Generally gains muscle easily
Facts All about helping others reach there
health goals Have a passion Consist of more than just going to the
gym, it’s a lifestyle
12 Week Muscle building Program
Nutrition 6 lean meals a day Eat Clean 3 main macronutrients that make up
whole foods: protein, carbohydrates, and fat.
Match body weight in grams of protein
Supplements Whey Protein Multivitamin Creatine Natural Energy Supplement Casein Protein
December 2013
Sun Mon Tue Wed Thu Fri Sat1
2
Chest, Triceps, & Abs3
Back, Biceps, & calves
4
Cardio5
Shoulders, Traps, & Abs
6
Quads, Hamstrings, & Calves
7
Cardio
8
Active Rest Day9
Chest, Triceps, & Abs10
Back, Biceps, & calves
11
Cardio12
Shoulders, Traps, & Abs
13
Quads, Hamstrings, & Calves
14
Cardio
15
Active Rest Day16
Chest, Triceps, & Abs17
Back, Biceps, & calves
18
Cardio19
Shoulders, Traps, & Abs
20
Quads, Hamstrings, & Calves
21
Cardio
22
Active Rest Day23
Chest, Triceps, & Abs24
Back, Biceps, & calves
25
Cardio26
Shoulders, Traps, & Abs
27
Quads, Hamstrings, & Calves
28
Cardio
29
Active Rest Day30
Chest, Triceps, & Abs31
Back, Biceps, & calves
Notes:
Chest, Triceps, & Abs Warm-Up Chest
Flat Bench Press Pec-Dec Fly Incline Dumbbell Press Incline Cable Fly
Triceps Skull Crushers Triceps Pushdown - Rope Attachment Reverse Grip Triceps extension Over Head Triceps extension
Abs: Hanging knee raise super set with weighted crunches
Back, Biceps, & Calves Warm-up Back
Wide-Grip Pull-ups Bent T-Bar Row Close-Grip Front Lat Pulldown One-Arm Dumbbell Row Straight-Arm Pulldown (With rope)
Biceps: EZ Bar/Straight barbell curls Single Dumbbell Curls Hammer Curls 21’s
Calves: Standing Calf Raises Donkey Calf Raise Seated Calf Raise
Cardio 30 Minutes of giving anything
cardiovascular your all until the times done .
Example: Treadmill, Row machine, biking,
swimming.
Shoulders, Traps, & Abs Warm-Up Shoulders:
Dumbbell Shoulder Press Side Lateral Raise Reverse Pec Deck Flyes Front Raise Superset with Upright Barbell Row
Traps: Barbell Shrug
Abs: Hanging leg raise super set with oblique weighted
crunches
Quads, Hamstrings, & Calves Warm-Up Quads:
Back Squats Leg extension Leg press (Close Feet) Lunges
Hamstrings: Reverse leg curl Stiff leg deadlift
Calves: Standing Calf Raises Donkey Calf Raise Seated Calf Raise
Active Rest Stay active doesn’t have to be intense
weight training or cardio. As little as throwing a football or walking around the store.
Maintain diet and calorie intake
Measurement's (Inches) Cole Bonno Before After Weight 131 139Arms 13.7 14.0Chest 38.4 39.1Waist 30.1 30Legs 18.0 18.65Calves 12.8 13.5
Measurement's (Inches) Daniel Rafala Before After Weight 158 165Arms 13.9 14.3Chest 39.65 40.0Waist 32.31 32Legs 21.5 22Calves 13.45 14.1
Project Facilitator Darrell Hamby Body builder and a
personal trainer Showed me in depth work
outs, information about supplements and nutrition, and knowledge of the life style and what it takes
Challenges Working around schedules Keeping everyone on there diet plans
and training a hundred and ten percent in the gym
Adapting to the individual weak spots Keeping everyone motivated
Knowledge after 12 weeks Personal Training Pursuing personal training in the future?
Summary What I have learned
Thank you for your time
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