Kai Greene Workout Routine

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KAI GREENE WORKOUT ROUTINE AND FITNESS SECRETS

Kai Greene is a professional IFBB bodybuilder; he is presently one of the best bodybuilder’s around. He is known as “The Dancing Bodybuilder” as he is a very good entertainer. Kai Greene started building muscles at his home only as he was not able to afford for a gym trainer, after some days he got to know that his teacher was the co-owner of the gym he started going to gym and transformed his passion into career. He won his first bodybuilding title at the age of 14; he stood 2nd in Mr. Olympia 2012.

kai greene Muscles

Kai Greene Height: 1.73 m (5′ 8″)

Kai Greene Weight:

Off season weight: 135–144 kg (300–320 lb)

Competition Weight: 115–120 kg (260–270 lb)

KAI GREENE WORKOUT ROUTINE

Kai Greene in gym

Kai Greene’s workout routine is very extraordinary and hard to believe. His workout mainly focuses on specific areas of the body to improve muscle groups.

Before starting his workout session, he dedicates 30 minutes to cardio exercises by doing cardio he increases endurance and blood flow that he needs for his workout session.

DAY 1: CHEST AND CALVES

CHEST:

3 sets of Bench Press of 15-20 reps

3 sets of Dumbbell Fly of 15-20 reps

3 sets of Declined bench Press of 15-20 reps

CALVES:

4 sets of Seated Calf Raise of 10-15 reps

4 sets of Standing Calf Raise of 10-15 reps

4 sets of Donkey Calf Raise of 10-15 reps

DAY 2: SHOULDERS AND FOREARMS

SHOULDERS:

3 sets of Arnold Press of 10-12 reps

3 sets of Military Press of 10-12 reps

3 sets of Lateral Raise of 10-12 reps

3 sets of Front Raise of 10-12 reps

3 sets of Shrugs of 10-12 reps

 Kai Greene doing exercise

FOREARMS:

4 sets of Reverse Curls (Standing) of 8-12 reps

4 sets of Hammer Curls of 10-12 reps

4 sets of Wrist curls of 10-12 reps

DAY 3: BACK

3 sets of Barbell pullover of 10-15 reps

3 sets of Lats pulldown of 10-15 reps

3 sets of Bent Over Barbell Rows of 10-15 reps

3 sets of Seated Cable rows of 10-15 reps

DAY 4: LEGS

QUADRICEPS:

3 sets of Squats of 10-12 reps

4 sets of Lunges of 10-12 reps

3 sets of Laying Leg Curls of 10-12 reps

3 sets of Deadlift of 10-12 reps

CALVES:

4 sets of Seated Calf Raise of 10-15 reps

4 sets of Standing Calf Raise of 10-15 reps

4 sets of Donkey Calf Raise of 10-15 reps

DAY 5: ARMS

FOREARMS:

4 sets of Reverse Curls (Standing) of 8-12 reps

4 sets of Hammer Curls of 10-12 reps

4 sets of Wrist curls of 10-12 reps

 Kai Greene arm muscles

BICEPS:

4 sets of Preacher Curls of 12 reps

4 sets of Biceps Curls of 10 reps

TRICEPS:

3 sets of Dumbbell Kickback of 15-20 reps

3 sets of Overhead Dumbbell Triceps extension of 15-20 reps

3 sets of Triceps Pulldown of 15-20 reps

This was the Kai Greene Workout Routine, we got from our various resources and researches kindly take advice from your gym trainer before following this harsh workout routine. We hope it will help you. Kindly Share this article on Google Plus, Facebook, Twitter etc to gratify us. Thank you icon smile