Kai Greene Workout routine and Diet

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Kai Greene Work out routine and Diet plan
Kai Greene bodybuilding exercise program

Kai Greene body fitness secret video



Kai Greene was born on July 12, 1975 is a professional bodybuilder. He acquires second place at the 2012 and 2013 Mr. Olympia competition. He is now sponsored by Flex magazine and MuscleMeds. He won the Arnold Classic in 2009. He was titled with Biggest Arms In The Universe in 2001. Let us look at his fitness training.






Height: 5 ft 8 inches or 173 cm
Weight Off Season: 126–136 kg (278–300 pounds)
Weight Competition: 116–121 kg (256–267 pounds)
Legs: 86 cm or 34 inches
Chest: 148 cm or 58 inches
Biceps: 57 cm or 22 inches

Exercise routine

Monday: CHEST AND CALVES

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

Tuesday: SHOULDERS AND FOREARMS

• 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
• 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

Wednesday: BACK

• 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

Thursday: REST




Friday: LEGS AND CALVES

• Squats: 3 sets with 10-12 reps
• Lunges: 4 sets with 10-12 reps
• Laying Leg Curls: 3 sets with 10-12 reps
• Dead lift: 3 sets with10-12 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
  
  
   

Saturday: ARMS

• 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 12 reps
• Biceps Curls: 4 sets with 10 reps
• Dumbbell Kickback: 3 sets with15-20 reps
• Overhead Dumbbell Triceps extension: 3 sets with 15-20 reps
• Triceps Pull down: 3 sets with 15-20 reps

Eating routine

• Meal 1: 4 Egg Whites, ¼ Shredded Cheddar Cheese, 2 scallions,2 slices Ezekiel Bread, 1 fruit like apple

• Meal 2: 2 scoops Vanilla Protein Powder, 1 cup blueberries, 1 ounce Almonds, 1 cup Vanilla Almond/ Coconut Milk, 1 cup water

• Meal 3: 6 ounces grilled Flank Steak,1 ripe tomato, ½ cucumber, 1 teaspoon olive-oil

• Meal 4: 6 ounces boneless chicken breast, ⅓ quinoa, 2 walnuts Craisins (Dried cranberries)

 

• Meal 5: 5 ounces tuna steak, with 7 ounces cod, 2 tbsp Parmesan cheese, 2 Medium Yams, 1 tbsp butter, 4 stalks of Asparagus