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 Sat

1

 

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 131 139

Arms 13.7 14.0

Chest 38.4 39.1

Waist 30.1 30

Legs 18.0 18.65

Calves 12.8 13.5

Measurement's (Inches) Daniel Rafala Before After

Weight 158 165

Arms 13.9 14.3

Chest 39.65 40.0

Waist 32.31 32

Legs 21.5 22

Calves 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