Professional bodybuilder, Kai Greene from New York, USA has great muscles and body mass. At Wikipedia, he is listed as 5 ft 8 inches tall, with around 116 to 121 kg weight during competitions. His chest, legs, and arms sizes are 58 inches (148 cm), 33 inches (85 cm), 22 inches (56 cm) respectively. So, let’s check out, what it takes to grow into that kind of muscles mass

He has earned a decent name in the industry by winning Arnold Classic 2009. He missed the first spot by just 1 place by scoring 2nd place in Mr. Olympia 2012 Contest. Kai is now sponsored by Flex magazine and MuscleMeds.

Kai Greene Workout Routine

Greene has devoted different days for different body parts, just like other professional bodybuilders

Here we provide with a sample workout routine, which Kai may have been using to build his muscle groups. But, before attempting the following workout, you may want to go for a short cardio session to warm up your body. Cardio or cardio-vascular exercises include running, jogging, cycling, swimming, hiking, etc.

Day 1 – Chest

  • Arm Pullovers – 3 sets with 20, 15, 12 reps
  • Decline Bench Presses – 3 sets with 20, 15, 12 reps
  • Flat Bench Presses – 3 sets with 20,15,12 reps
  • Incline or Flat Dumbbell Flyes – 3 sets with 20,15,12 reps

Day 2 – Arm

For Biceps –

  • Concentration Curls – 4 sets with 10 to 12 reps
  • Dumbbell Curls – 4 sets with 8 to 10 reps
  • Preacher Curls – 4 sets with 8 to 10 reps
  • Reverse Curls – 4 sets with 8 to 10 reps
  • Standing Bicep Curls with Straight Bar – 4 sets with 8 to 10 rep

For Triceps –

  • Dumbbell Kickbacks – 3 sets with 20,15,12 reps
  • Overhead Dumbbell Triceps Extensions – 3 sets with 20,15,12 reps
  • Standing Triceps Extensions – 3 sets with 20,15,12 reps
  • Triceps Cable Press Down – 3 sets with 20,15,12 reps

Day 3 – Legs

  • Leg Extensions – 3 sets with 15 to 20 reps
  • Squats – 3 sets with 12 to 15 reps
  • Standing Calf Raises – 4 sets with 20 reps
  • Leg Presses – 3 sets with 12 to 15 reps
  • Hack Squats – 3 sets with 12 to 15 reps

Day 4 – Back

  • Barbell Pull Ups – 3 sets with 10 reps
  • Lats Pulldown – 3 sets with 12 reps
  • One Arm Dumbbell Rows – 3 sets with 12 to 15 reps
  • Seated Cable Rows – 3 sets with 10 reps
  • T-bar Rows – 3 sets with 12 to 15 reps

Day 5 – Shoulder

  • Arnold Presses – 3 sets with 12 to 15 reps
  • Behind the Neck Presses – 3 sets with 12 to 15 reps
  • Dumbbell Shrugs – 3 sets with 12 to 15 reps
  • Military Presses – 3 sets with 12 to 15 reps
  • Lateral Raises – 3 sets with 12 to 15 reps
  • Upright Rows – 3 sets with 12 to 15 reps

Day 6 – Rest

Day 7 – Rest

It is also advised to take the help from an experienced physician or gym instructor to continue with the above schedule.

There is actually no straight forward plan, you may follow. Also, it is a habit of an an individual to cycle through variety of plans to gain maximum benefits and develop different muscle groups.

He works with prep coach George Farah. Greene is working with George since 2011.

Source http://healthyceleb.com

Facebook Comments

Leave a Reply

Your email address will not be published. Required fields are marked *