Kai Greene is known as Leslie Kai Greene, was born on July 12th 1975. He is basically a professional IFBB Bodybuilder and Kai Greene recently he has won in the year 2016 named as Arnold classic and he was very nearer to the beating Phil health for the year 2014 which was named as Mr Olympia. Kai Greene who was popularly known as the predator and Kai Greene is very famous in his very special freakish size and the noted point is he has very massive back muscles.

Body Stats of Kai Greene

Kai Greene is completely a different man with very strong muscles he has built his body in an excellent way his height is 5’8″, and weight is 260 to 265 lbs during season times and during off-season times his weight is 300 to 310 lbs. Chest size of Kai Greene is 58 and his waist sizes 32 his size of biceps is 22 and his legs size 33.

Kai Greene Workout Routine

Kai Greene Workout Routine and Diet Plan

Kai Greene generally works for about 15 to 20 minutes with stretching and abs training and after that, he sincerely works out with all the integral parts in doing all the exercises. And he mainly concentrates in the abs workout at the beginning stage his abs workout will be repeated for about 3to4 sets, and this will continue for about 22 to 30 repetitions.

His abs workouts are

  • Leg raise
  • Crunch
  • Side crunch

Kai Greene mostly workout with higher volume with very light weights though his colleagues will advise him to train with heavy weights with fewer repetitions. But still, he will feel that this procedure will not work out for improving the maximum growth of the muscle and also this will not improve the connection with mind muscle. So Kai Greene training will be with a higher volume of lighter weights.

Kai Greene Workout Routine

Day 1: Chest and calves

Kai Greene will repeat this exercise for about 3 sets which will be of 20-12-15 repetitions-

  • Arm pullover
  • Dumbbell fly
  • Decline bench press
  • Bench press

And next, he will practice 4 steps of 10 to 15 repetitions-

  • Donkey calf raise
  • Seated calf raise
  • Standing calf raise

Day 2: Shoulder and forearms

For this Kai Greene practices 3 sets of 12 to 15 repetitions-

  • Behind the neck press
  • Front raise
  • Arnold press
  • Lateral raise
  • Shrugs

Next for about 4 sets of 8 to 12 repetitions-

  • Reverse curls

He practices 4 sets of 10 to 12 repetitions-

  • Wrist curls
  • Hammer curls

Day 3: Back

Here he usually practices 3 sets of 10 to 15 repetitions-

  • Seated cable rows
  • Lats pull down
  • Barbell pullover
  • Bent over barbell rows

Day 4: Legs

Here Kai Greene practices 3 sets of 10 to 12 repetitions-

  • Deadlifts
  • Squats
  • Lying leg curls

4 sets of 10 to 15 repetitions-

  • Donkey calf raise
  • Seated calf raise
  • Lungs
  • Standing calf raise

Day 5: Arms

Usually forearm exercises Kai Greene schedules for 4 sets of 8 to 12 repetition-

  • Reverse curls

4 sets of 10 to 12 repetitions-

  • Bicep curls
  • Hammer curls
  • Preacher curls
  • Wrist curls

Then 3 sets of 15 to 20 repetitions-

  • Triceps pull down
  • Dumbbell kickbacks
  • Overhead dumbbell triceps extension

Day 6 and Day 7:

  • Rest

Interesting facts about Kai Greene

Kai Greene is basically a professional bodybuilder and he is one of the best popular bodybuilders worldwide. And now he is popularly known as the dancing bodybuilder and also he is an entertaining person during the shows he has got great applause and positive feedbacks as a very good entertainer.

Usually, he practices to build his muscles at his home itself since he was not in the position to afford for the gym trainer. And later days he came to know that his own teacher was the co-owner for the gym and then he started going to gym classes and basically he got very passionate towards his career.

Kai Greene

During the age of 14, he won the title of the first bodybuilder and then the second title was Mr Olympia such a very dedicated and very extraordinary person. He continuously works out and has built his muscles in an extraordinary wave it is very hard to believe such a man.

Kai Greene Diet Plan

Kai Greene follows very strict diet chart that is usually he intakes daily 1.5 grams of protein level for each of his body mass and he takes 0.5 grams of healthy fatty foods for per gram of his body weight. And during his pre-workout stage, he takes protein shake for about 30 minutes earlier while starting the workout session. Usually, Kai Greene takes very complex carbohydrates and this usually will lower glycemic value over the starched ones. His usual meal chart varies differently for each day.

  • Meal 1: For this meal usually takes 4 eggs with sliced Ezekiel bread slices, 2 scallions and with quarter shredded cheese.
  • Meal 2: He takes 6 ounces of grilled flank steak with half cucumber and with one teaspoon of olive oil with one ripe tomato.
  • Meal 3: Two scoops of vanilla protein shake which is mixed with 1 ounce of almonds and a mixture of 1 cup vanilla almond for sometimes coconut milk with the mixture of 1 cup blueberries and one cup of water.
  • Meal 4: In this, he takes the mixture of two medium-sized yams with 6 ounces of tuna steak combined with 7 ounces of cod with the mixture of 1 tbsp butter with 2 tbsp Parmesan cheese and with 4 stacks of asparagus.
  • Meal 5: here he takes 6 ounces of the chicken boneless breast with 2 walnuts and a half cup of quinoa and raisins.

Usually Kai Greene takes this bulky diet chart during the off-season. And during the season times, his diet chart is varied.

  • Meal 1: 12 white eggs with a quarter cup of white rice and 16 oz steak.
  • Meal 2: 2 cups of oatmeal combined with raisins a cup of corn and 16 oz Salmon.
  • Meal 3:  He intakes 16 oz steak with a mixture of two cups mixed vegetables.
  • Meal 4: here he prefers a complete protein shakes with a mixture of avocado or sometimes a cup of cashew nuts.
  • Meal 5: 1 cup of white rice with Turkey burger and two-piece of chicken breasts.