Kai Greene Workout

Kai Greene is a shining example of getting to the top of the bodybuilding world through sheer iron pumping hard work. As a teenager, Kai started working out at home because he couldn’t afford gym fees until he discovered that one of his teachers was a weight trainer and was the co-owner of a gym.

Kai worked hard both at home and in the gym and took his first title for bodybuilding at the tender age of 14. He has gone on to win first place in the 2007 Shawn Ray Colorado Pro/Am Classic, the 2008 and 2011 New York Pro, the 2009 and 2010 Arnold Classic and the 2009 and 2010 Australian Pro Grand Prix. Kai also made a surprising 4^th place appearance in the 2009 Mr. Olympia championship.

Often called “The Dancing Bodybuilder”, Kai Greene entertains the audience, not only with his impressive form and muscle mass, but also with his animated poses which include dancing and gymnastics routines (one of which is flexing while standing on his head).

Kai Greene Weekly Workout Training Routine

Kai’s training schedule is as follows:

Monday Kai hits chest and arm training

Tuesday Kai hits leg training

Wednesday Kai hits shoulder and back training

Thursday Kai hits cardio training

Friday Rest

Saturday Begin the cycle again

Kai Greene Chest Workout

Following is an example of one of Kai’s workouts involving the chest and triceps:

Chest

• Decline Bench Presses – 3 sets of decreasing reps (20, 15, 12)
• Flat Bench Presses – 3 sets of decreasing reps (20,15,12)
• Incline or Flat Dumbbell Flyes - 3 sets of decreasing reps (20,15,12)

Kai Greene Arms Workout

Following is an example of one of Kai Greene's arm workouts:

Forearms

• Bench Wrist Curls – 4 sets of 10 to 12 reps
• Standing Reverse Curl – 4 sets of 8 to 10 reps
• Hammer Curls – 4 sets of 10 to 12 reps

Triceps

• Standing Triceps Extensions with Cables - 3 sets of decreasing reps (20,15,12)
• Overhead Dumbbell Triceps Extensions - 3 sets of decreasing reps (20,15,12)
• Dumbbell Kickbacks - 3 sets of decreasing reps (20,15,12)

Biceps

• Standing Bicep Curls with Straight Bar – 4 sets of 8 to 10 reps
• Preacher Curls - 4 sets of 8 to 10 reps

Kai Greene Leg Workout

Following is an example of a Kai Greene leg workout:

Calves

Superset

• Seated Calf Raises – 4 sets of between 8 and 20 reps
• Standing Calf Raises - 4 sets of between 8 and 20 reps

Superset

• Donkey Calf Raises - 4 sets of between 8 and 15 reps
• Seated Tibialis Raises - 4 sets of between 8 and 15 reps
• Standing Tibialis Raises - 4 sets of between 8 and 15 reps

Upper Leg

Superset

• Laying Leg Curl – 3 sets of 10 to 12 reps
• Walking Lunges – 4 sets of 4 lunges away and 4 back each
• Stiff Leg Deadlift – 3 sets of 10 to 12 reps
• Leg Extensions – 3 sets of 15 to 20 reps
• Squats – 3 sets of 12 to 15 reps

Kai Greene Back Workout

Following is an example of a Kai Greene back workout:

Lats

• Lever Pullover Machine – 3 sets of 8 to 10 reps
• Lever Underhand Machine – 3 sets of 8 to 10 reps
• Bent Over Barbell Rows - 3 sets of 8 to 10 reps

Upper Back

• Seated Cable Rows – 3 sets of 10 reps

Lower Back

• Barbell Pull Ups – 3 sets of 10 reps

Kai Greene Cardio Workout

Kai does his cardio on a stair stepper machine using a free barbell across his shoulders to maintain an erect back which places more work on the glutes and hamstrings.