Kai Greene is an African-American professional IFBB bodybuilder. Popularly known as The predator, Kai Greene is best known for his monstrous size, massive back muscles and flexibility. He saw his first win at 14 years of age and stood second in Mr Olympia 2012. Born on July 12th 1975, Kai Greene became the youngest PRO bodybuilder before his 19th birthday.
Kai Greene Current Body Details.
Kai Greene Height: 1.73 m (5′ 8″)
Kai Greene Weight: 115–120 kg (260–270 lb)
Kai Greene Off-season weight: 135–144 kg (300–320 lb)
Kai Greene Workout Routine.
Before starting Kai Greene workout routine, he gives 30 – 40 minutes to cardio exercises. After that, he starts with stretching and abs training and continues it for 15 to 20 minutes. To improve his connection with the mind-muscle and to attain maximum growth of the muscles, he prefers a higher volume of lighter weights.
Monday – Chest and calves.
He starts with chest exercise that includes 3 sets, each of 20-12-15 repetitions. He covers four types of exercises :
- Decline bench press
- Bench press
- Arm pullover
- Dumbbell fly
Next, Kai Greene practices 4 steps each of 10 to 15 reps-
- Standing calf raise
- Donkey calf raise
- Seated calf raise
Tuesday – Shoulder and forearms.
On Tuesday, Kai Greene focuses on his shoulders and forearms. First, he starts with 3 sets of five different types of exercises. Each exercise has an average of 10-12 reps.
- Lateral raise
- Shrugs
- Behind the neck press
- Front raise
- Arnold press
And next, he tries three different types of exercises for his forearms, each of 4 sets
- Hammer Curls – 10 to 12 repetitions.
- Reverse Curls – 8 to 12 repetitions.
- Wrist curls – 10 to 12 repetitions
Wednesday – Back.
For his back, he prefers four different types of exercises each of 3 sets at an average of 10 – 15 reps.
- Barbell pullover
- Bent over barbell rows
- Seated cable rows
- Lats pull down
Thursday – Legs.
To maintain his quadriceps and calves, Greene hits a different routine than other days. He practices four different types of exercises each of 3 sets at an average of 10-12 reps.
- Lunges
- Deadlifts
- Lying leg curls
- Squats
And next, he repeats the calves procedure of Monday. He repeats the same three exercises, each of 4 sets at an average of 10 – 15 reps.
- Donkey calf raise
- Standing calf raise
- Seated calf raise
Friday – Arms.
Here he strengthens his forearms, biceps and triceps. He chose to try different exercises for all three.
For Forearms, Kai Greene hits 4 sets of three different exercises.
- Wrist curls of 10-12 reps
- Hammer Curls of 10-12 reps
- Reverse Curls of 8-12 reps
For biceps, he hits 4 sets of two different exercises.
- Biceps Curls of 10 reps
- Preacher Curls of 12 reps
For triceps come 3 sets of three different exercises at an average of 15-20 reps.
- Overhead Dumbbell Triceps extension
- Triceps Pulldown
- Dumbbell Kickback
The next two days he prefers to take a rest which helps in the recovery of his muscles. His current net worth is said to be approx $2 million. He won the Arnold classic in 2016 and was close to defeating Phil health in 2014. Besides being a great bodybuilder, he is known as “The Dancing Bodybuilder” for his entertainment.