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Work ExperienceROWAN UNIVERSITY, GLASSBORO , NJPersonal Trainer, Sep 2014 – Present

Strength Conditioning BMI Well being Muscle Mass Safety Mindset Motivation

 EducationROWAN UNIVERSITY, GLASSBORO, NJ Bachelors/Health & Exercise Science Candidate, Expected graduation, May 2016

 Additional Skills

Peoples person Responsible Knowledgable Experienced

Brochure(Word)Brochure (PDF)

Equipment(PPTX) Apps(PPTX) CaseStudy.pptx

Youth strength training program (PPTX)

Assessment/Instrument (Word)

Excel project

(Excel)

Experts

For my program it is designed for anyone who is 18 years or older who

wants to gain muscle mass and improve their physique. My goal is to

increase ones muscular strength and endurance. By increasing your muscular

strength and endurance you will not only look good but you will feel good.

http://www.bodybuilding.com

Bodybuilding.com is the best website to go to when it comes to fitness. They

provide an excessive amount of exercises for each individual muscle group

with detailed explanation on how to preform them. They have plenty of

workout programs you can follow. They have all the supplements you can

ask for with a good price and they offer deals. They have nutritional

information. They pretty much have everything you need and want to know

about fitness.

http://www.bodybuilding.com/fun/is-stronglifts-5x5-the-right-training-

program-for-you.html

The above link is a workout program that will increase your muscular

strength. The 5x5 routine is the best way to increase strength. This program

is basically 50% of your 1 rep max and you do it for 5 reps for 5 sets. You

do this for a week straight for every exercise you preform. This will not only

increase your muscular strength but it is also great for breaking plateaus.

http://www.bodybuilding.com/fun/build-max-muscle-with-german-volume-

training.html

The above link is an exercise program called German volume training. This

program significantly increases ones muscular strength and endurance by

preforming 10 sets of 10 reps with every exercise preformed that day. What

this program does is put the body and muscles into complete shock thus

causing to the to adapt in a new way.

Workout Schedule/Program

Monday: Chest

Tuesday: Biceps

Wednesday: Back

Thursday: Shoulders/Traps

Friday: Triceps

Saturday: Legs

Sunday: Off

Program

Muscular Strength

5 sets of 5 reps

Muscular Endurance

10 sets of 10 reps

Chest Exercises

The chest is a big muscle, which allows you to incorporate many exercises

into your workout. Here we have dumbbell presses and flies on flat, incline,

and decline benches. Can also use the barbell for all three presses. All these

exercises can be used for strength and endurance training.

Biceps Exercise

For biceps I just chose three exercises that target all parts of the bicep. First

exercise is barbell curls, second is dumbbell hammer curls, and third is

dumbbell reverse curls. All three of these exercises can be used for strength

and endurance.

Back Exercises

The back is another big muscle but I only chose three exercises to target all

muscles of the back. Rows target the middle back, lat pulldowns target your

lats, and extensions target your lower back. All exercises can be used for

strength and endurance.

Shoulders Exercises

For shoulders I chose three exercises which target the three parts of the

shoulder. Th first exercise is seated dumbbell press, second is side laterals

with dumbbells, and thrid isfront raises with dumbbells. All can be used for

strength and endurance

Trapezoids Exercises

In my opinion traps are the easiest muscle to workout because there’s only a

few things you can do. Exercises I chose are dumbbell shrugs, barbell

upright row, and barbell behind the back shrug. All exercises can be used for

strength and endurance

Triceps Exercises

For triceps three exercises I chose are pull downs, reverse pull downs and

seated dips. All exercises can be used for strength and conditioning.

Leg Exercises

Legs are a huge muscle but I chose three exercises for the three main

muscles of the legs. The first exercise is leg extensions on a machine, second

is seated calf raises on a machine, and third is hamstring curls on a machine.

All exercises can be used for strength and endurance.