The Mr Olympia 2011 Bodybuilders Kai Greene -American IFBB

The Master piceses of Kai Greene is a American IFBB Pro bodybuilder. Kai Greene is climbing up the ranks to the top in bodybuilding arena, Kai  won third position in Mr Olympia 2011 and 3rd in Sheru classic 2011. His height 5 ft 8 inches, weight on season -256 lbs off season weight -280 lbs Kai Greene born in Brooklyn had troubled childhood, it was in his 7th grade his English teacher who co-owned a gym encouraged him to take up Top bodybuilding as “good behavior modification toll”. Kai Greene won 1999 and 2004 Team Universe competition which got him qualified to turn pro.

Kai Greene Rountine Workout :

Kai Greene is regarded as artistic mass bodybuilder ,Kai  has his own unique differnt style of posing which includes dancing and gymnastic routines. Kai Greene went on to win Arnold classic in 2009 and 2010. Kai Greene also Known as “The Predator” undertakes intense  hard training and heavy workout .

Here is a look at his workout routine:

Day 1

Kai Greene chest workout 

Decline Bench Presses – 3 sets (20, 15, 12) 

Flat Bench Presses – 3 sets (20,15,12)

Incline or Flat Dumbbell Flyes – 3 sets (20,15,12)

Arm Pullover -3 sets (20,15,12)

Kai Greene Arms workout

Biceps

Standing Bicep Curls with Straight Bar – 4 sets 8 to 10 reps

Preacher Curls - 4 sets 8 to 10 reps

Dumbbell curls -4 sets 8 to 10 reps

Concentration curls -4 sets 12 to 10 reps

Reverse curls - 4 sets 8 to 10 reps

Triceps

Standing Triceps Extensions – 3 sets (20,15,12)

Overhead Dumbbell Triceps Extensions - 3 sets (20,15,12)

Dumbbell Kickbacks – 3 sets (20,15,12)

Triceps cable press down – 3 sets (20,15,12)

Day 2

Kai Greene legs workout

Leg Extensions – 3 sets 15 to 20 reps

Squats – 3 sets 12 to 15 reps

Standing Calf Raises – 4 sets 20 reps

Leg presses -3 sets 12 to 15 reps

Hack squats -3 sets 12 to 15 reps

Day 3

Kai Greene back workout

Barbell Pull Ups – 3 sets of 10 reps

Seated Cable Rows – 3 sets of 10 reps

Lats pulldown – 3 sets 12 reps

T-bar rows – 3 sets 12 to 15 reps

one arm dumbbell rows -3 sets 12 to 15 reps

Kai Greene shoulder workout

Arnold presses -3 sets 12 to 15 reps

Behind the neck presses -3 sets 12 to 15 reps

Military presses -3 sets 12 to 15 reps

Lateral raises -3 sets 12 to 15 reps

Upright rows – 3 sets 12 to 15 reps

Dumbbell shurgs -3 sets 12 to 15 reps

Day 4

Kai Greene Cardio training

Kai Greene performs high intensity hard training cardio sessions.cardio session usually is of just 45 minutes and includes different exercises.Treadmill running stair Stepper with barbell across his shoulders bike session