Senior Project- Personal Training Roger Holsapple

Research Paper Body 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 SunMonTueWedThuFriSat 1 2 Chest, Triceps, & Abs 3 Back, Biceps, & calves 4 Cardio 5 Shoulders, Traps, & Abs 6 Quads, Hamstrings, & Calves 7 Cardio 8 Active Rest Day 9 Chest, Triceps, & Abs 10 Back, Biceps, & calves 11 Cardio 12 Shoulders, Traps, & Abs 13 Quads, Hamstrings, & Calves 14 Cardio 15 Active Rest Day 16 Chest, Triceps, & Abs 17 Back, Biceps, & calves 18 Cardio 19 Shoulders, Traps, & Abs 20 Quads, Hamstrings, & Calves 21 Cardio 22 Active Rest Day 23 Chest, Triceps, & Abs 24 Back, Biceps, & calves 25 Cardio 26 Shoulders, Traps, & Abs 27 Quads, Hamstrings, & Calves 28 Cardio 29 Active Rest Day 30 Chest, Triceps, & Abs 31 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 BonnoBeforeAfter Weight Arms Chest Waist Legs Calves

Measurement's (Inches) Daniel RafalaBeforeAfter Weight Arms Chest Waist Legs Calves

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