The Workout Routine That Has Helped Make Kai Greene The People’s Champion

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Kai Greene has long been a fan favourite when it comes to the world of bodybuilding. He has always been very modest and open with his fans with regards to his personal struggles that he has gone through and continues to experience.

He has had a lot of ups and downs throughout his life and he has always come back stronger from them to become a better man and a better athlete. He is someone who is not afraid to share his emotions with his fans, which is why he truly is the People’s Champion. His fans appreciate the refreshing honesty and openness that he provides.

Kai Greene has also been one of the top two best bodybuilders that have been seen over the last decade.

While he is still without a Mr. Olympia title, he has finished runner-up in the competition to Phil Heath the last three times he has competed in it. Many people even had Kai Green as the better physique, but as Phil Heath was the defending champion and the governing bodies of bodybuilding prefer him, Phil got the Sandows. He does have three Arnold Classic winner trophies.

Despite all of this heartache, Kai has not given up on his dreams of soon becoming Mr. Olympia and he truly leaves no stone unturned when it comes to his training and overall preparation.

THE PHILOSOPHY BEHIND KAI GREENE’S WORKOUT ROUTINE

Just like most bodybuilders these days, Kai Greene devotes certain days to different body parts.

His main training philosophy is similar to that of Arnold Schwarzenegger, the mind-muscle connection.

Kai focuses extremely hard on feeling each and every rep through the targeted muscle, he does not waste reps. This is why he often uses lighter weights for higher rep ranges, as he doesn’t want to compromise on his form when trying to get these deep connection with the muscle at hand. He also poses often between sets, focusing on the muscle group that he is currently working to get an even deeper connection.

WEEKLY TRAINING ROUTINE OF KAI GREENE

Day 1 – Chest

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

Day 2 – Arms

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

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 Push 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
Lat 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 – Shoulders

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

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