Kathleen Tesori's Muscle Building Program

Check out Kathleen's personal muscle building plan, and get the body you've always wanted but never knew how to get!

When training to build muscle, Kathleen Tesori doesn't worry about becoming too bulky like a lot of women do, because she knows that lean muscle mass is the key to being fit and looking toned.

Check out Kathleen's personal muscle building plan, and get the body you've always wanted but never knew how to get!

Kathleen Tesori Fitness 360
Watch The Video - 12:08

Muscle Building Regimen

Nutrition

meal 1
egg whites

egg whites 8


oats

oats 1/4 cup


meal 2
protein

Whey protein 1 scoop


almonds

almonds 10


fruit

fruit 1 piece


meal 3
chicken

chicken 5 oz


brown rice

brown rice 1/2 cup


almonds

almonds 10


meal 4
protein

Whey protein 1 scoop


almonds

almonds 10


fruit

fruit 1 piece


Post-workout
aminos

xxx

Glutamine 1 scoop


oats

oats 1/4 cup


meal 5
steak

steak 5 oz


veggies

veggies


Meal 6
Shake

Shake 1 scoop


peanut butter

peanut butter


Training

Provided by bodyspace member TrainerB

Day 1: Quads/Legs
1

Dumbbell Lunges

3 warm-up sets of 30 yards No rest between sets.
Dumbbell Lunges Dumbbell Lunges

2

Jump Squat

3 warm-up sets of 12 reps 45 sec rest between sets.
Jump Squat Jump Squat

3

Leg Extensions

5 sets of 12 reps 60 sec rest between sets.
Leg Extensions Leg Extensions

4

Narrow Stance Squats

5 sets of 8 reps 60 sec rest between sets.
Narrow Stance Squats Narrow Stance Squats

5

Smith Single-Leg Split Squat

4 sets of 12 reps 60 sec rest between sets.
Smith Single-Leg Split Squat Smith Single-Leg Split Squat

6

Leg Press

5 sets of 12 reps 45-60 sec rest between sets.
Leg Press Leg Press

Day 2: Back/Shoulders
Superset
1

Lying Rear Delt Raise

3 sets of 12 reps
Lying Rear Delt Raise Lying Rear Delt Raise

Bent Over Barbell Row

3 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

triset
2

Push Press

4 sets of 10-12 reps
Push Press Push Press

V-Bar Pulldown

4 sets of 10-12 reps
V-Bar Pulldown V-Bar Pulldown

Bent Over Barbell Row

4 sets of 10-12 reps 60 sec rest in between sets.
Bent Over Barbell Row Bent Over Barbell Row

Superset
3

Pullups

3 sets of 10-12 reps
Pullups Pullups

Plank

3 sets of 10-12 reps 45 sec rest in between sets.
Plank Plank

triset
4

Lying T-Bar Row

3 sets of 10-12 reps
Lying T-Bar Row Lying T-Bar Row

Wide-Grip Lat Pulldown

3 sets of 10-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Bent-Arm Dumbbell Pullover

3 sets of 10-12 reps 60 sec rest in between sets.
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Day 3: Biceps/Triceps
Superset
1

Barbell Curl

4 sets of 12,10,8,12 reps
Barbell Curl Barbell Curl

Lying Triceps Press

4 sets of 12,10,8,12 reps 45 sec rest between sets.
Lying Triceps Press Lying Triceps Press

Superset
2

Close-Grip EZ Bar Curl

3 sets of 12 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

Tricep Dumbbell Kickback

3 sets of 12 reps 45 sec rest between sets
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Superset
3

Reverse Plate Curls

4 sets of 12 reps
Reverse Plate Curls Reverse Plate Curls

Bench Dips

4 sets of 12 reps
Bench Dips Bench Dips

Superset
4

Hammer Curls

3 sets of 12 reps
Hammer Curls Hammer Curls

Seated Triceps Press

3 sets of 12 reps 60 sec rest between sets.
Seated Triceps Press Seated Triceps Press

Day 4: Hamstrings/Glutes
1

Dumbbell Lunges

4 sets of 12 reps, each leg 60 sec rest in between sets.
Dumbbell Lunges Dumbbell Lunges

Superset
2

Kettlebell Sumo Squat

4 sets 12,10,8,12 reps
Kettlebell Sumo Squat Kettlebell Sumo Squat

Barbell Deadlift

4 sets of 15 reps 45 sec rest between sets.
Barbell Deadlift Barbell Deadlift

3

Seated Leg Curl

4 sets of 10-12 reps 60 sec rest between sets.
Seated Leg Curl Seated Leg Curl

Superset
4
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Superset
5

Glute Kickback

3 sets of 20 reps
Glute Kickback Glute Kickback

Flat Bench Lying Leg Raise

3 sets of 20 reps 60 sec rest between sets.
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Day 5: rest
Day 6: Shoulders
Superset
1

Lying Rear Delt Raise

3 sets of 12 reps
Lying Rear Delt Raise Lying Rear Delt Raise

Cable Internal Rotation

3 sets of 20 reps 45 sec rest between sets.
Cable Internal Rotation Cable Internal Rotation

triset
2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Reverse Flyes

4 sets of 12-15 reps
Reverse Flyes Reverse Flyes

Front Cable Raise

4 sets of 12-15 reps
Front Cable Raise Front Cable Raise

Superset
3

Arnold Dumbbell Press

4 sets of 10-12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Pushups (Close and Wide Hand Positions)

4 sets of 16-20 reps 45 sec rest between sets.
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

Superset
4

Dumbbell Shoulder Press

3 sets of 10-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Side Lateral Raise

3 sets of 12-15 reps 45 sec rest between sets.
Side Lateral Raise Side Lateral Raise

Day 7: rest

Supplements

post-workout
before bed
fiber

Glutamine

Glutamine 1 scoop


Kathleen Tesori's Personal Philosophy

Nutrition

Nutrition is the most important piece to the seeing and feeling results. When people contact me about how I achieved my physique, the first thing I ask is to see a few days of their diet. A good rule of thumb is that 80% of your success will come from your diet (anything you put in your mouth) and only 20% will come from the work you do in the gym.

I am sure you have heard this before, but here are few simple rules I follow:

  • Eat every 2.5 to 4 hours
  • Each meal should combine a protein, carbohydrate and a healthy fat.
  • It's best to not eat a carbohydrate alone - make sure to combine it with a protein.
  • Ensure you are drinking plenty of water (3 liters a day is a good gauge).

Keep your meals fun—pick your favorite foods and try to find a healthy recipe. Whether it's chips, waffles, cakes or puddings, there are plenty of members on BodySpace with great recipes to share.

Training

I like to change up my style of training and goals every few months, where I cycle though building, leaning/toning or just maintaining routines. It's important to keep your body guessing, and to keep yourself entertained which can be accomplished by switching up your goals and routines.

Ladies, don't be afraid to lift hard and heavy for a few months here and there. We don't have the testosterone or eat the amount of calories to get really big. Plus, in order to tone and lean you need to have something to tone or lean against. Also, muscle helps boost the metabolism and burn more calories.

It's important to set time aside each day for some physical activity. We all get busy, but if you let a day go by here and there, before you know a few weeks will go by. If I only have 15 minutes to hit the gym, I will still go and workout hard for those 15 minutes. Even for that little amount of time, I still leave the gym feeling accomplished, and feel great about staying on my schedule.

Creating a schedule for what body part you're going to work or what activity you want to accomplish is a great way to keep on track. However, it's important to listen to your body. Sometimes it will guide you toward what you should do each day. If it's a heavy leg day and you have no energy, don't be afraid to switch it up and make it a shoulder or cardio day.

Keep it fun, switch things up and do not let life get in your way!

Supplementation

Supplementation is important, however it's also important to know what supplement means: something added to complete a thing or make up for a deficiency. You need to find a great balance with your nutrition, training and supplementation. If you rely solely on supplements you will more than likely not get the results you were hoping to achieve.

I really like the Max Muscle focus - "the core four." Regardless of activity level, everyone should incorporate the following supplements into their supplement plan:

  1. Fish oil
  2. Multivitamin
  3. Glutamine (for recovery)
  4. Protein shakes

Once you establish a healthy routine with the supplementation staples, it's beneficial to add in other supplements coordinating with your training goals/cycle. I've personally noticed results using pre and post workout shakes and fat burners to take my results to another level.

My fitness motto has always been 'slow and steady wins the race.' If you take your time and do things right, you'll see long-term results. One of my favorite features on BodySpace is being able to see what supplements each member is using or what supplements they have reviewed. It has been helpful to me in the past to pick an active BodySpace member with a physique I desire to achieve and message them about their favorite supplements.

KATHLEEN TESORI Fitness 360