Kai Greene Workout


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Kai Greene Bodybuilder Workout Routine

Kai Greene Workout

Leslie Kai Greene is an American IFBB professional bodybuilder, as well as a bit of acting and being a personal trainer. His most recent win was the 2016 Arnold Classic. Kai knows what he's doing; he placed 2nd place in the 2012, 2013, and the 2014 Mr. Olympia competitions.

His first competition he won in 2007 Mr. Colorado, since then he has become known by his fans as "The Dancing Bodybuilder" with a very entertaining posing routine. Kai Greene started pumping iron at home; he couldn't afford a gym trainer.

Kai Greene's workout routine is extraordinary and just like any professional bodybuilders workout routine is hard to believe. His workout always focuses on specific body-parts to improve that muscle group. Kai would do 30 minutes of cardio before he starts his workout below.

DAY 1: Chest and Calves
Bench Press 3 X 15-20 reps
D/B Fly 3 X 15-20 reps
Declined bench press 3 X 15-20 reps
Seated Calf Raises 4 X 10-15 reps
Standing Calf Raises 4 X 10-15 reps
Donkey Calf Raises 4 X 10-15 reps

DAY 2: Shoulders and Forearms
Arnold Press 3 X 10-12 reps
Military Press 3 X 10-12 reps
Lateral Raise 3 X 10-12 reps
Front Raises 3 X 10-12 reps
Shrugs 3 X 10-12 reps
Standing Reverse Curls 3 X 8-12 reps
Hammer Curls 4 X 10-12 reps
Wrist curls 4 X 10-12 reps

DAY 3: BACK
Barbell pullover 3 X 10-15 reps
Lats pull-down 3 X 10-15 reps
Bent-over Barbell Rows 3 X 10-15 reps
Seated Cable rowing 3 X 10-15 reps

DAY 4: LEGS
Squats 3 X 10-12 reps
Lunges 4 X 10-12 reps
Lying Leg Curls 3 X 10-12 reps
Deadlifts 3 X 10-12 reps
Calf Raises 4 X 10-15 reps
Standing Calf Raises 4 X 10-15 reps
Donkey Calf Raises 4 X 10-15 reps

DAY 5: ARMS
Standing Reverse B/B Curls 4 X 8-12 reps
Hammer Curls 4 X 10-12 reps
Wrist curls 4 X 10-12 reps
Preacher Curls 4 X 12 reps
Biceps Curls 4 X 10 reps
D/B Kickbacks 3 X 15-20 reps
Overhead D/B Triceps extensions 3 X 15-20 reps
Triceps Push-downs 3 X 15-20 reps


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