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September 2014

Kai Greene's Workout Routine

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Kai Greene

Before starting his workout session, Kai does 30 minutes of 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

Kai Greene bench pressing heavy weight

Phil Heath's Workout Routine

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Phil Heath

Monday (Hamstrings, Calves and Quads)
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
4 Sets of Lying Leg Curls of 8-10reps
7 Sets of Seated Leg Curls of 10-12reps
4 Sets of Standing Calf Raises of 15-20reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Front Squats of 10-12 reps
3 Sets of Leg Presses of 12 reps
7 Sets of Hack Squats of 7 reps