Pump up your pecs with the IFBB Pro bodybuilder Kai “The Predator” Greene with this crazy intense routine
For a very big man, Kai Greene is a great mover.In bodybuilding, it is not only the biggest man who wins the show but also the guy who presents himself the best.
Kai Greene is a master poser, excellent entertainer and his innovative, crowd pleasing posing routines have earned him an army of fans. With his long spiral of hair either tied in a bun on top of his head or cascading down his back, Kai Greene is once seen, never forgotten.
Dont Be fooled by the Kai Green Workout
Don’t let this rhetoric lead you to believe that Kai Greene is not every inch a professional bodybuilder – nothing could be further from the truth; the Predator carries an almost obscene amount of muscle on his frame and tips the scales at a lean and mean 300lbs in the off season before dieting down to his competition weight of 250lbs.
Greene has been a competitive bodybuilder for a long time and was, at the age of 19, one of the youngest professionals in the world. He has won several prestigious events including the Arnold Classic and New York Pro and came second to Phil Heath in the 2012 and 2013 Mr. Olympia.
Unlike many of his fellow professionals, Greene focuses less on heavy weights and low reps but instead emphasizes lighter weights and high reps. This forces lots of blood into his muscles and causes a prodigious “pump” which causes muscle growth from within.
Combined with short rests, this approach to training might sound easy but, in actuality, is very painful as lots of lactic acid is produced which is not allowed to drain away. Each set performed caused a deep burning sensation in the heart of the muscle
The Kai Greene Workout
Kai Greene Monday Routine - Chest / Calves
|3||Declined Bench Press||3||15-20|
|4||Seated Calf Raise||4||10-15|
|5||Standing Calf Raise||4||10-15|
|6||Donkey Calf Raise||4||10-15|
Kai Greene Workout Tuesday Routine - Shoulders and Forearms
|6||Reverse Curls (Standing)||4||10-12|
Kai Greene Workout Wednesday Routine - Back
|2||Lats pull Down||3||10-15|
|3||Bent Over Barbell Rows||3||10-15|
|4||Seated Cable Rows||3||10-15|
Kai Greene Workout Thursday Routine - Legs
|3||Laying Leg Curls||3||10-12|
|5||Seated Calf Raise||4||10-15|
|6||Standing Calf Raise||4||10-15|
|7||Donkey Calf Raise||4||10-15|
Kai Greene Workout Friday Routine - Arms
|1||Reverse Curls (Standing)||4||8-12|
|7||Overhead Dumbbell Triceps extension||3||15-20|
|8||Triceps Pull Down||3||15-20|
Kai Greene Diet Plan
Kai Greene knows you have to eat big to get big, so he chows down five times a day to what amounts to a normal persons daily food intake per meal!
This keeps his muscles supplied with all they energy they need for the voluminous workouts and makes sure that there is sufficient nutrition to fuel muscle growth.
Greene steers away from empty-calories like sugar and junk food and instead eats a diet high in nutrients so he not only looks good, he feels good too.
Sample day’s menu
- 4 egg whites
- ¼ cup shredded Cheddar cheese
- 2 scallions
- 2 slices Ezekiel bread
- 1 fruit e.g. apple
- 2 scoops vanilla protein powder
- 1 cup blueberries
- 1 ounce almonds
- 1 cup vanilla almond/coconut milk
- 1 cup water
- 6 ounces grilled flank steak
- 1 ripe tomato
- ½ cucumber
- 1 teaspoon olive-oil
- 6 ounces boneless chicken breast
- ⅓ quinoa
- 2 walnuts
- Dried cranberries
- 5 ounces tuna steak, with 7 ounces cod
- 2 tbsp parmesan cheese
- 2 medium yams
- 1 tbsp butter
- 4 stalks of asparagus
Kai Greene almost gave up bodybuilding and actually took a five-year hiatus to reflect on his chosen sport. After careful consideration, he came back to bodybuilding with a whole new attitude and approach and enjoyed amazing success; this is testament to the character of the man. Be like Kai and don’t give up.