Michael Dibenedetto S Website

Michael DiBenedetto’s Website

About Me

 Gym

 Cats

 Food

 Sleep

 Family/Friends Portfolio

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Work Experience ROWAN UNIVERSITY, GLASSBORO , NJ Personal Trainer, Sep 2014 – Present  Strength  Conditioning  BMI  Well being  Muscle Mass  Safety  Mindset  Motivation

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

Additional Skills  Peoples person  Responsible  Knowledgable  Experienced

Brochure(Word) Equipment(PPTX) Apps(PPTX) CaseStudy.pptx Brochure (PDF)

Youth strength Assessment/Instrumen Excel project training program t (Word) (PPTX) (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.