To be Kai Greene

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Kai Greene who holds second medal of Mr.Olympia 2012, his childhood days were hard as his workout! His school english teacher introduced him to bodybuilding as behavior modification tool. Later greene turned his vision into becoming an great professional bodybuilder. He won his first big title Shawn ray colorado pro/Am Classic 2007 followed by New York Pro, Arnold classic, placed Mr.Olympia 4th in 2009. Still training hard to become Mr.Olympia and being a tough competitor to Cutler, Phil heath etc. Kai greene loves visual arts, he wants his body to be drawn in artistic bends!   Kai Greene  Born 12-July-1975 Height - 5'8'' Arms - 21' Weight - 256 lbs Workout Routine!   Day 1: Shoulders and Traps Standing barbell press - 6 sets x 10-15 reps Lateral Raise - 4 sets x 10-15 reps Bent over laterals - 4 sets x 10-15 reps Front raise - 4 sets x 10-15 reps Shrugs - 4 sets x 10-15 reps Upright rows - 4 sets x 10-15 reps Day 2 : Back and Abs Pull Ups - 4 sets x 10-12 reps Pull downs - 6 sets x 10-12 reps Bent  over barbell rows - 6 sets x 10-15 reps T- Bar rows - 4 sets x 10-15 reps Seated Cable row - 5 sets x 10-12 reps Day 3 : Chest and Abs  Dips and Pull Overs (superset) - 4 sets x 10-15 reps Incline dumbbell press - 5 sets x 10-12 reps Flat barbell bench press - 6 sets x 10-12 reps Decline barbell press - 4 sets x 10-12 reps Dumbbell fly - 4 sets x 10-15 reps Cable crossovers - 4 sets x 10-12 reps Day 4 : Arms Reverse wrist curls - 3 sets x 10 reps Reverse curls - 4 sets x 10-15 reps Overhand pushdowns - 4 sets x 10-15 reps Close grip bench press - 4 sets x 10-15 reps Bench dips - 4 sets x 10-12 reps Straight bar curls - 4 sets x 10-15 reps Incline dumbbell press - 4 sets x 10-15 reps Preacher hammer curls - 4 sets x 10-15 reps Concentration curls - 4 sets x 10-12 reps Day 5 : Legs Leg extension - 4 sets x 10-12 reps Leg curls - 4 sets x 10-15 reps Squats - 6 sets x 10-15 reps Leg press - 6 sets x 10-15 reps Walking lunges - 4 sets - 30ft Stiff leg deadlift - 4 sets x 10-15 reps Standing calf raise - 4 sets x 15-20 reps Seated calf raise - 4 sets x 15-20 reps Day 6 : Rest and Cycle continues!  Kai Greene's Diet plans  16 oz steak, 12 egg whites, quart of white rice. 2 chicken breast, turkey burger, pint of white rice. 16 oz salmon, 6 egg whites, large green salad. 16 oz steak, 2 sweet potatoes. 16 oz salmon, 2 cups oatmeal with raisins, cup of corn. shake 85 grams of protein, cup cashews or avocado. 16 oz steak, 2 cups mixed vegetables. Workout videos,  For Arms, For Chest,  For back, For legs, Kai Greene 'The Predator' 'Perseverance Conquers Everything'

Kai Greene who holds second medal of Mr.Olympia 2012, his childhood days were hard as his workout! His school english teacher introduced him to bodybuilding as behavior modification tool. Later greene turned his vision into becoming an great professional bodybuilder. He won his first big title Shawn ray colorado pro/Am Classic 2007 followed by New York Pro, Arnold classic, placed Mr.Olympia 4th in 2009. Still training hard to become Mr.Olympia and being a tough competitor to Cutler, Phil heath etc. Kai greene loves visual arts, he wants his body to be drawn in artistic bends!  

Kai Greene 

Born 12-July-1975

Height - 5'8''

Arms - 21'

Weight - 256 lbs

Workout Routine!  

Day 1: Shoulders and Traps

• Standing barbell press - 6 sets x 10-15 reps
• Lateral Raise - 4 sets x 10-15 reps
• Bent over laterals - 4 sets x 10-15 reps
• Front raise - 4 sets x 10-15 reps
• Shrugs - 4 sets x 10-15 reps
• Upright rows - 4 sets x 10-15 reps

Day 2 : Back and Abs

• Pull Ups - 4 sets x 10-12 reps
• Pull downs - 6 sets x 10-12 reps
• Bent  over barbell rows - 6 sets x 10-15 reps
• T- Bar rows - 4 sets x 10-15 reps
• Seated Cable row - 5 sets x 10-12 reps

Day 3 : Chest and Abs 

• Dips and Pull Overs (superset) - 4 sets x 10-15 reps
• Incline dumbbell press - 5 sets x 10-12 reps
• Flat barbell bench press - 6 sets x 10-12 reps
• Decline barbell press - 4 sets x 10-12 reps
• Dumbbell fly - 4 sets x 10-15 reps
• Cable crossovers - 4 sets x 10-12 reps

Day 4 : Arms

• Reverse wrist curls - 3 sets x 10 reps
• Reverse curls - 4 sets x 10-15 reps
• Overhand pushdowns - 4 sets x 10-15 reps
• Close grip bench press - 4 sets x 10-15 reps
• Bench dips - 4 sets x 10-12 reps
• Straight bar curls - 4 sets x 10-15 reps
• Incline dumbbell press - 4 sets x 10-15 reps
• Preacher hammer curls - 4 sets x 10-15 reps
• Concentration curls - 4 sets x 10-12 reps

Day 5 : Legs

• Leg extension - 4 sets x 10-12 reps
• Leg curls - 4 sets x 10-15 reps
• Squats - 6 sets x 10-15 reps
• Leg press - 6 sets x 10-15 reps
• Walking lunges - 4 sets - 30ft
• Stiff leg deadlift - 4 sets x 10-15 reps
• Standing calf raise - 4 sets x 15-20 reps
• Seated calf raise - 4 sets x 15-20 reps

Day 6 : Rest and Cycle continues! 

Kai Greene's Diet plans 

• 16 oz steak, 12 egg whites, quart of white rice.
• 2 chicken breast, turkey burger, pint of white rice.
• 16 oz salmon, 6 egg whites, large green salad.
• 16 oz steak, 2 sweet potatoes.
• 16 oz salmon, 2 cups oatmeal with raisins, cup of corn.
• shake 85 grams of protein, cup cashews or avocado.
• 16 oz steak, 2 cups mixed vegetables.

Workout videos, 

For Arms,

For Chest, 

For back,

For legs,

Kai Greene 'The Predator'

'Perseverance Conquers Everything'