Kai Green Bodybuilder Workout RoutinePump 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

Exercise Sets Reps Notes
1 Bench Press 3 15-20  
2 Dumbbell Fly 3 15-20  
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

Exercise Sets Reps Notes
1 Arnold Press 3 10-12  
2 Military Press 3 10-12  
3 Lateral Raise 3 10-12  
4 Front Raise 3 10-12
5 Shrugs 3 10-12  
6 Reverse Curls (Standing) 4 10-12
7 Hammer Curls 4 10-12
8 Wrist Curls 4 10-12

 Kai Greene Workout Wednesday Routine – Back

Exercise Sets Reps Notes
1 Barbell Pullover 3 10-15  
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

Exercise Sets Reps Notes
1 Squats 3 10-12
2 Lunges 4 10-12
3 Laying Leg Curls 3 10-12  
4 Deadlift 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

Exercise Sets Reps Notes
1 Reverse Curls (Standing) 4 8-12  
2 Hammer Curls 4 10-12  
3 Wrist Curls 4 10-12  
4 Preacher Curls 4 10-12  
5 Biceps Curls 4 10
6 Dumbbell Kickback 3 15-20
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

Meal 1

  • 4 egg whites
  • ¼ cup shredded Cheddar cheese
  • 2 scallions
  • 2 slices Ezekiel bread
  • 1 fruit e.g. apple

Meal 2

  • 2 scoops vanilla protein powder
  • 1 cup blueberries
  • 1 ounce almonds
  • 1 cup vanilla almond/coconut milk
  • 1 cup water

Meal 3

  • 6 ounces grilled flank steak
  • 1 ripe tomato
  • ½ cucumber
  • 1 teaspoon olive-oil

Meal 4

  • 6 ounces boneless chicken breast
  • ⅓ quinoa
  • 2 walnuts
  • Dried cranberries

Meal 5

  • 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.

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