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
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’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
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
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
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