Kai Green Workout Routine and Fitness Tips

Kai Green Mr Olympia
Kai Green Mr Olympia

Kai Green Workout Routine, Fitness Tips and Physique

Kai Green is an American IFBB professional body-builder born on July 12, 1975 in New York, USA. He is also known as for “Dancing Body-builder”. His style is very different from other body-builders. Kai Green is a master poser, excellent entertainer and has huge fan following due to his style. Kai Green started body-building at home because at that time he cannot afford gym trainer. But after some days he joins gym and transforms his body-building passion into career.

Kai Green Workout Routine

Kai Green do very hard work out to maintain his lean and bulky muscles. Here I am sharing workout of Kai Green with you. Before follow this workout once takes advice from your trainer.

Monday – Chest and Calves
Kai Green Chest Workout Routine

  • Bench Press: 3 sets with 15-20 
  • Dumbbell Fly: 3 sets with 15-20 
  • Declined Bench Press: 3sets with 15-20 

Kai Green Calves Workout Routine

  • Standing Calf Raise: 4 sets with 10-15 reps 
  • Seated Calf Raise: 4 sets with 10-15 reps 
  • Donkey Calf Raise: 4 sets of with 10-15 reps
Kai Green Workout Routine
Kai Green Workout Routine

Tuesday – Shoulders and Forearms
Kai Green Shoulder Workout Routine

  • Arnold Press: 3 sets with 10-12 reps 
  • Military Press: 3 sets with 10-12 reps 
  • Lateral Raise: 3 sets with 10-12 reps 
  • Front Raise: 3 sets with 10-12 reps 
  • Shrugs: 3 sets with 10-12 reps

Kai Green Forearms Workout Routine

  • Reverse Curls (Standing): 4 sets with 8-12 reps
  • Hammer Curls: 4 sets with 10-12 reps
  • Wrist curls: 4 sets of with 10-12 reps

Wednesday – Kai Green Back Workout Routine

  • Barbell Pullover: 3 sets with 10-15 reps 
  • Lats Pull Down: 3 sets with 10-15 reps 
  • Bent Over Barbell Rows: 3 sets with 10-15 reps 
  • Seated Cable Rows: 3 sets with 10-15 reps
Kai Green Best Pose
Kai Green Best Pose 

Thursday – Kai Green Legs Workout Routine

  • Squats: 3 sets with 10-12 reps 
  • Lunges: 4 sets with 10-12 reps 
  • Laying Leg Curls: 3 sets with 10-12 reps 
  • Deadlift: 3 sets with 10-12 reps 
  • Seated Calf Raise: 4 sets with 10-15 reps 
  • Standing Calf Raise: 4 sets with 10-15 reps 
  • Donkey Calf Raise: 4 sets with 10-15 reps

Friday – Kai Green Arms Workout

  • Reverse Curls (Standing): 4 sets with 8-12 reps 
  • Hammer Curls: 4 sets with 10-12 reps 
  • Wrist Curls: 4 sets with 10-12 reps 
  • Preacher Curls: 4 sets with 10-12 reps 
  • Biceps Curls: 4 sets with 10-12 reps 
  • Dumbbell Kickback: 3 sets with 15-20 reps 
  • Overhead Dumbbell Triceps Extension: 3 sets with 15-20 reps 
  • Triceps Pull Down: 3 sets with 15-20 reps
Kai Green Back
Kai Green Back

Kai Green Physique

  • Height: 173 cm or 5’7’’ Inch
  • Weight: 260 -270 pounds in Competition

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