He has earned a good reputation in the industry by winning the Arnold Classic in 2009. He missed first place by just 1 place and placed 2nd in the Mr. Olympia 2012 contest. Kai is now sponsored by Flex Magazine and MuscleMeds.

Kai Greene Workout-Routine

Greene, like other professional bodybuilders, has used different tags for different body parts (some of the common names have been listed above).

Here’s a sample workout routine that Kai may have used to build his muscle groups. However, before you start the following workout, you should do a short cardio workout to warm up your body. Cardio or cardiovascular exercise includes running, jogging, biking, swimming, hiking, etc. There are a variety of cardio (also known as aerobic) exercises.

Day 1 – chest

• Arm sweater – 3 sets of 20, 15, 12 reps
• Decline bench press – 3 sets of 20, 15, 12 reps
• Flat Bench Press – 3 sets of 20,15,12 reps
• Incline or Flat Barbell Fly – 3 sets of 20,15,12 reps

Day 2 – arm

For biceps –

• Concentration Curls – 4 sets of 10 to 12 reps
• Dumbbell curls – 4 sets of 8 to 10 reps
• Preacher Curls – 4 sets of 8 to 10 reps
• Reverse curls – 4 sets of 8 to 10 reps
• Standing Straight Bar Bicep Curls – 4 sets of 8 to 10 reps

For triceps –

• Dumbbell Kickbacks – 3 sets of 20,15,12 reps
• Overhead Dumbbell Triceps Extensions – 3 sets of 20,15,12 reps
• Standing Tricep Extensions – 3 sets of 20,15,12 reps
• Press down tricep cables – 3 sets of 20,15,12 reps

Day 3 – Legs

• Leg Extensions – 3 sets of 15 to 20 reps
• Squats – 3 sets of 12 to 15 repetitions
• Standing calf raises – 4 sets of 20 reps
• Leg presses – 3 sets of 12 to 15 reps
• Hack Squats – 3 sets of 12 to 15 reps

Day 4 – Back

• Barbell Pull Ups – 3 sets of 10 reps
• Lats Pulldown – 3 sets of 12 reps
• One Arm-Dumbbell Row – 3 sets of 12 to 15 reps
• Seated Cable Rows – 3 sets of 10 reps
• T-Bar Rows – 3 sets of 12-15 reps

Day 5 – shoulder

• Arnold Presses – 3 sets of 12 to 15 reps
• Behind the neck presses – 3 sets of 12 to 15 repetitions
• Dumbbell Shrugs – 3 sets of 12 to 15 reps
• Military Press – 3 sets of 12 to 15 reps
• Lateral raises – 3 sets of 12 to 15 reps
• Upright Rows – 3 sets of 12 to 15 reps

Day 6 – Rest

Day 7 – Rest

It is also recommended to seek the help of an experienced doctor or fitness trainer to continue the above schedule.

There really isn’t a simple plan that you might follow. It is also an individual’s habit of going through different plans to get maximum benefit and develop different muscle groups.

He works with preparation coach George Farah. Greene has worked with George since 2011.

Kai Greene Diet Plan

As previously stated, Kai takes protein supplements, carnivores. It can be taken as a post-workout snack. After a workout, your body needs immediate energy, which can be obtained from a shake containing 50 grams of carbohydrates and 25 grams of protein.

As an example of gaining muscle mass one can follow the example diet plan given below –

meal 1

• 12 egg whites
• ¼ grated cheddar cheese
• 2 shallots
• 2 slices of Ezekiel bread
• 1 fruit like apple

meal 2

• 2 Messlöffel Vanilleproteinpulver
• 1 cup blueberries
• 1 ounce almonds
• 1 cup vanilla almond/coconut milk
• 1 cup of water

meal 3

• 6 ounce grilled flank steak
• 1 ripe tomato
• ½ cucumber
• 1 teaspoon olive oil

meal 4

• 6 ounce boneless chicken breasts
• ⅓ Quinoa
• 2 walnuts
• Craisins (dried cranberries)

meal 5

• 5 ounces of tuna steak, with 7 ounces of cod
• 2 THE Parmesan
• 2 medium yams
• 1 EL Butter
• 4 spears of asparagus