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
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
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
