What is the exercise routine of Kai Greene?
Kai Greene is a professional IFBB bodybuilder who has won Arnold Classic 2016 and is very close by beating Phil Health in 2014 Mr. Olympia.
Greene is famous as a ‘predator,’ and he is famous for its strange size – especially the big back muscles.
In this article, we will discuss the sports routine of Kai Greene, a diet, and supplements.
Current statistics
Height: 5’8.
Weight: 260-265 LBS (on-season), 300-310 LBS (OffSeason)
Age: 43 years old
Birthday: July 12, 1975
Owner: Kai Greene Supplements
Birthplace: Brooklyn, New York
Award: TN. Olympia (second place 2012, 2013, and 2014)
Practice principle
In the Kai Greene training routine, he focused on the special parts of his body when he worked to increase his muscles. Saturday and Sunday are used to rest, where he restored his body and ate foods such as chicken breast and quinoa.
Routine Exercise Kai Greene
As we explained earlier, Greene’s practice mainly focuses on certain fields of the body to increase muscle groups.
Before starting a training session, he dedicated 30 minutes to practice cardio by doing cardio, he increases the durability and blood flow he needs for his training session.
This is the exercise routine of Kai Greene:
Monday: Chest & Betis
In this routine, Greene did 7 exercises, but for a total of 3 sets and 15 reps. He includes a calf into this routine with every exercise done for 4 sets and 10-15 reps.
This is Kai Greene’s chest and routine calf:
1. Press bench (3 sets, 15 repetitions)
2. Dumbbell Fly (3 sets, 15 repetitions)
3. Press Bench Press (3 sets, 15 Reps)
4. Pullover arm (3 sets, 15 repetitions)
5. Sit Calf Raise (4 sets, 10-15 Reps)
6. Standing Calf Up (4 sets, 10-15 Reps)
7. Donkey Calf goes up (4 sets, 10-15 Reps)
Tuesday: shoulders and arms
On Tuesday, Kai targeted his shoulders and arms routinely. There are 9 different exercises in routine shoulders and Greene’s arms.
This shoulder Kai Greene and arm up routine:
1. Arnold Press (3 sets, 12-15 Reps)
2. Behind press neck (3 sets, 12-15 Reps)
3. Naters raise (3 sets, 12-15 repetitions)
4. Raise the front (3 sets, 12-15 Reps)
5. Shrugs (3 sets, 12-15 Reps)
6. Reverse Curls (4 sets, 8-12 Reps)
8. Hammer Curls (4 sets, 10-12 Reps)
9. Wrist Curls (4 sets, 10-12 Reps)
Wednesday: again
On Wednesday, Kai did a re-routine, focused on 6 major exercises. Each set is around 10-15 reps.
This is Kai Greene back routine:
1. Barbell pullover (3 sets, 10-15 repetitions)
2. pulldown lats (3 sets, 10-15 repetitions)
3. Bent-over barbell line (3 sets, 10-15 Reps)
4. Line cable sitting (3 sets, 10-15 repetitions)
Thursday: foot
On Thursday, Greene hit her leg routine for 7 exercises. Each exercise is done for 3 sets and 10-12 reps.
This is Kai Greene back routine:
1. Squat (3 sets, 10-12 Reps)
2. LEATY LEG CURLS (3 sets, 10-12 Reps)
3. Deadlifts (3 sets, 10-12 Reps)
4. Lunges (4 sets, 10-15 repetitions)
5. Sit Calf Raise (4 sets, 10-15 Reps)
6. Standing Calf Up (4 sets, 10-15 Reps)
7. Donkey Calf goes up (4 sets, 10-15 Reps)
Friday: arm
On Friday, he regarding the weapons training routine by conducting 8 different exercises that vary between 8-20 reps.
This is Routine Greene’s Arms:
1. Reverse Curls (4 sets, 8-12 Reps)
2. hammer curls (4 sets, 10-12 repetitions)
3. Wrist Curls (4 sets, 10-12 Reps)
4. Curly preachers (4 sets, 10-12 Reps)
5. BICEP CURLS (4 sets, 10-12 Reps)
6. Kickback dumbbell (3 sets, 15-20 repetition)
7. Dumbbell Triceps Overhead extension (3 sets, 15-20 repetition)
8. Triceps Pulldown (3 sets, 15-20 Reps)
Saturday and Sunday: rest
On Saturday and Sunday, Kai Greene took a break from all the exercises.
Kai Greene diet
Kai Greene followed a tight-cutting diet consisting of 1.5 grams of protein for each pound of body mass and 0.5 grams of healthy fat per pound of weight. He took his pre-training protein shake at least thirty minutes before starting the exercise.
This diet Kai Greene:
Eat 1:
2 slices of Ezekiel bread
4 egg white
2 leeks
¼ grated cheddar cheese
Eat 2:
2 spoons of vanilla protein powder
1-ounce almond, 1 cup of vanilla almond/coconut milk
1 cup blueberry, 1 cup of water
Eat 3:
6 ounces of grilled steak
½ cucumber
1 teaspoon of olive oil
1 tomato ripe.
Eat 4:
6 ounces of boneless chicken breast
2 walnuts, and raisins
1/3 Cup Quinoa.
Eat 5:
5 ounces of tuna steak with 7 ounces cod
2 medium-sized sweets
1 tablespoon of butter
2 tablespoons of parmesan cheese
4 rods asparagus.
Supplement
Kai Greene uses the following supplements to help trigger the increase:
- BCAA’s.
- Multivitamin.
- Creatine.
- Pre-exercise.
Summary
Kai Greene is a professional IFBB bodybuilder; He is currently one of the best bodybuilders around. He is known as a “dancing bodybuilder” because he is a very good entertainer.
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