Skip to main content

KAI GREENE WORKOUT ROUTINE

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

 

If you like, comment with a thums up👍


Comments

Popular posts from this blog

MR. OLYMPIA LIST FROM 1965 - 2023

MR. OLYMPIA LIST FROM 1965 - 2021 1. LARRY SCOTT  (1965-1966) 2. SERGIIO OLIVIA (1967-1969) 3. ARNOLD SCHWARZENEGGER (1970-1975 and 1980) 4. FRANK ZANE (1977-1979) 5. FRANCO COLOMBO (1981) 6. CHRIS DICKERSON (1982) 7. SAMIR BANNOUT (1983) 8. LEE HANEY (1984-1991) 9. DORIAN YATES (1992-1997) 10. RONNIE COLEMAN (1998-2005) 11. JAY CUTLER (2006-2007 and 2010) 12. DEXTER JACKSON (2008) 13. PHIL HEATH (2011-2017) 14. SHAWN RHODEN (2018) 15. BRANDON CURRY (2019) 16. BIG RAMY (2020-2021)  17. HADI CHOOPAN (2022) 18. Derek Lunsford (2023) Derek Lunsford became the New Mr. Olympia beating Hadi Choopan at 2023 Mr. Olympia. COMMENT BELOW WHO DO YOU WANT TO SEE AS THE MR. OLYMPIA OF 2024...?

WHAT IS FST-7 WORKOUT WHICH GIVES MASSIVE RESULTS?

Created by world-renowned trainer Hany Rambod, FST-7 is one of the most successful physique transformation systems ever created. It’s proven in the world’s best physiques from amateurs to the professional elite that have repeatedly won national, international and Olympia titles. Without question, it creates dramatic results. FST stands for Fascia Stretch Training and the 7 refers to the seven sets performed usually as the final exercise for a target body part.  However, “sevens” are more than just a pump set. They are one detail of a full system designed to elicit maximal hormonal response and muscle hypertrophy. When skeletal muscle experiences significant tension that damages the integrity of muscle fibers, it can cause an increase in contractile proteins such as actin and myosin. The increases in contractile proteins in turn increase the cross sectional area of the muscle leading to strength and mass gains. Furthermore,  the increased metabolic demands and metabolites such ...

15 BODYBUILDING SECRETS BY SERGIO OLIVA SR.

       15 SECRETS OF BODYBUILDING BY THE 3X MR. OLYMPIA           1)        Warmup Very Lightly:             This may be because at the time we went Chicago Sergio was 46 years old, so he needed lots of warmup. For example, when doing squats the first set he would actually squat with an empty 45 pound Olympic bar for 10 reps—and it looked like he was having trouble doing it, as his legs trembled and he had trouble going up and down. But by his tenth set he would squat with 550 pounds for four reps with no problem, going up and down like a jack hammer. On his first set of bench presses with 135 pounds his arms shook and Sergio got buried with the weight and could only do six reps (I thought he was just kidding around). But after eight sets he easily did 315 pounds for 20 reps, and on his final set, 225 pounds for 50 reps! 2)         ...