Kai Green Workout Routine and Fitness Tips

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

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 

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 Physique

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