Kai Greene bodybuilding Hardcore Workout Routine Goals

Nickname: Mr. Getting It Done The Predator

Born: July 12, 1975 (age 41)
         Brooklyn, New York, USA

Height: 1.73 m (5 ft 8 in)

Weight: 250–285 lb (on-season)
        290–310 lb (off-season)

       Professional career

Pro-debut: IFBB New York Pro, 2005
Best win: Arnold Classic, 2009–2010 and 2016

Kai Greene was brought up in Brooklyn, New York. He turned into an excited weight lifter and bodybuilder , contending in the National Physique Committee (NPC) and intending to move into the IFBB.This triumph qualified him for a vocation as an IFBB proficient jock. He has earned a decent name in the industry by winning Arnold Classic 2009. 

In 2011, Greene started working with readiness mentor George Farah and put first in the 2011 New York Pro Championship. 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 Muscle Meds.  

You may also want to read about the workout routines and diet plans of other bodybuilders too like Ronnie Coleman, Jay Cutler, Phil Heath.

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

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 reps

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