August 01, 2018

Kai Greene isn’t like your average bodybuilder. Not only does he have an incredible physique but he has an interesting philosophy behind it. Kai focuses of the power of the mind and the connection the mind had the body. over time he has developed a connection with his body that most bodybuilders would only dream of achieving.

His ability to build a monstrous yet sculpted physique comes down to his mind to muscle connection and his ability to tap into that secret space on any given day of training. Rather than simply lifting some heavy ass weight like his bodybuilder counterparts. Kai looks for s specific feeling in his muscle, it is when he aches this feeling that he moves on to the next exercise.

On the surface you may only see sets and reps, but underneath reveals something more in-depth that helps create such am envious physique.

 

Day 1 – Chest

Arm Pullovers – 3 sets with 20, 15, 12 reps
Decline Bench Presses – 3 sets with 20, 15, 12 reps
Flat Bench Presses – 3 sets with 20,15,12 reps
Incline or Flat Dumbbell Flyes – 3 sets with 20,15,12 reps

Day 2 – Arms

For Biceps –

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

For Triceps –

Dumbbell Kickbacks – 3 sets with 20,15,12 reps
Overhead Dumbbell Triceps Extensions – 3 sets with 20,15,12 reps
Standing Triceps Extensions – 3 sets with 20,15,12 reps
Triceps Cable Press Down – 3 sets with 20,15,12 reps

Day 3 – Legs

Leg Extensions – 3 sets with 15 to 20 reps
Squats – 3 sets with 12 to 15 reps
Standing Calf Raises – 4 sets with 20 reps
Leg Presses – 3 sets with 12 to 15 reps
Hack Squats – 3 sets with 12 to 15 reps

Day 4 – Back

Barbell Pull Ups – 3 sets with 10 reps
Lats Pulldown – 3 sets with 12 reps
One Arm Dumbbell Rows – 3 sets with 12 to 15 reps
Seated Cable Rows – 3 sets with 10 reps
T-bar Rows – 3 sets with 12 to 15 reps

Day 5 – Shoulders

Arnold Presses – 3 sets with 12 to 15 reps
Behind the Neck Presses – 3 sets with 12 to 15 reps
Dumbbell Shrugs – 3 sets with 12 to 15 reps
Military Presses – 3 sets with 12 to 15 reps
Lateral Raises – 3 sets with 12 to 15 reps
Upright Rows – 3 sets with 12 to 15 reps

Day 6 – Rest

Day 7 – Rest

 


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