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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

CALVES:
4 sets of Seated Calf Raise of 10-15 reps
4 sets of Standing Calf Raise of 10-15 reps
4 sets of Donkey Calf Raise of 10-15 reps

DAY 2: SHOULDERS AND FOREARMS
SHOULDERS:

3 sets of Arnold Press of 10-12 reps
3 sets of Military Press of 10-12 reps
3 sets of Lateral Raise of 10-12 reps
3 sets of Front Raise of 10-12 reps
3 sets of Shrugs of 10-12 reps

FOREARMS:
4 sets of Reverse Curls (Standing) of 8-12 reps
4 sets of Hammer Curls of 10-12 reps
4 sets of Wrist curls of 10-12 reps

DAY 3: BACK
3 sets of Barbell pullover of 10-15 reps
3 sets of Lats pulldown of 10-15 reps
3 sets of Bent Over Barbell Rows of 10-15 reps
3 sets of Seated Cable rows of 10-15 reps

DAY 4: LEGS
QUADRICEPS:
3 sets of Squats of 10-12 reps
4 sets of Lunges of 10-12 reps
3 sets of Laying Leg Curls of 10-12 reps
3 sets of Deadlift of 10-12 reps

CALVES:
4 sets of Seated Calf Raise of 10-15 reps
4 sets of Standing Calf Raise of 10-15 reps
4 sets of Donkey Calf Raise of 10-15 reps

DAY 5: ARMS
FOREARMS:
4 sets of Reverse Curls (Standing) of 8-12 reps
4 sets of Hammer Curls of 10-12 reps
4 sets of Wrist curls of 10-12 reps

BICEPS:
4 sets of Preacher Curls of 12 reps
4 sets of Biceps Curls of 10 reps

Kai Greene preacher curls

TRICEPS:
3 sets of Dumbbell Kickback of 15-20 reps
3 sets of Overhead Dumbbell Triceps extension of 15-20 reps
3 sets of Triceps Pulldown of 15-20 reps

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