Kai Greene

From the age of 6 he grew up in foster care. Kai Greene’s 7th grade English teacher noticed his rapid physical development and introduced the idea of teen competition to him. Kai Greene started competing and soon competed in the NPC (National Physique Committee). Besides the winning of the 1999 NPC Team Universe he was disappointed and took a long (five year) break from competitions. He returned with the winning of 2004 NPC team universe contest, which qualified him for a career as an IFBB professional bodybuilder.

Kai Greene Contest History

2001 Biggest Arms In The Universe  - 1st
2007 Shawn Ray Colorado Pro/Am Classic — 1st
2008 New York Pro — 1st
2008 Arnold Classic — 3rd
2009 Australian Pro Grand Prix — 1st
2009 Arnold Classic — 1st
2009 Mr. Olympia — 4th
2010 Arnold Classic — 1st
2010 Australian Pro Grand Prix – 1st
2010 Mr. Olympia — 7th
2011 New York Pro — 1st
2011 Mr. Olympia — 3rd
2011 Sheru Classic — 3rd
2012 Mr. Olympia — 2nd
2012 Sheru Classic — 2nd
2013 Mr. Olympia — 2nd
2013 Arnold Classic Europe — 2nd
2013 EVL´s Prague Pro – 1st

Here is Kai Greene Workout Routine

Day 1  Chest and Calves
Day 2  Shoulders and Forearms
Day 3  Back
Day 4  Legs
Day 5  Arms

Kai Greene workout: Chest and Calves

CHEST:

 

Bench Press 3 sets of 15-20 reps.
Dumbbell Fly 3 sets of 15-20 reps.
Declined Bench Press 3 sets of 15-20 reps.

CALVES:

 

Seated Calf Raise of 4 sets 10-15 reps.
Standing Calf Raise 4 sets of 10-15 reps.
Donkey Calf Raise 4 sets of 10-15 reps.

Kai Greene workout: Shoulders and Forearms

SHOULDERS:

Arnold Press 3 sets of 10-12 reps.
Military Press 3 sets of 10-12 reps.
Lateral Raise 3 sets of 10-12 reps.
Front Raise 3 sets of 10-12 reps.
Shrugs 3 sets of 10-12 reps.

FOREARMS:

Reverse Curls (Standing) 4 sets of 8-12 reps.
Hammer Curls 4 sets of 10-12 reps.
Wrist curls 4 sets of 10-12 reps.

Kai Greene workout: Back

Barbell pullover 3 sets of 10-15 reps.
Lats pulldown 3 sets of 10-15 reps.
Bent Over Barbell Rows 3 sets of 10-15 reps.
Seated Cable rows 3 sets of 10-15 reps.

Kai Greene workout: Legs

Unilateral Standing Leg Curls 4 sets of 12-15 reps.
Lying Leg Curls 4 sets of 15-20 reps.
Stiff-Leg Deadlifts 4 sets of 15-20 reps.
Walking Lunges 3 sets of 40 yards.
Leg Extensions 4 sets of 20, 15, 12, 12 reps.
Squats 4 sets of 20, 15, 12, 12 reps.
Leg Press 4 sets of 15-20 reps.

Kai Greene workout: Arms

FOREARMS:

Reverse Curls (Standing) 4 sets of 8-12 reps.
Hammer Curls 4 sets of 10-12 reps.
Wrist curls 4 sets of 10-12 reps.

BICEPS:

Preacher Curls 4 sets of 12 reps.
Biceps Curls 4 sets of 10 reps.

TRICEPS:

Triceps Kickback 3 sets of 15-20 reps.
Overhead Dumbbell Triceps extension 3 sets of 15-20 reps.
Triceps Pulldown 3 sets of 15-20 reps.

Here are some more interesting stats about Kai Greene

HEIGHT:   5 ft 8 in (1.73 m)
WEIGHT:
Off-season weight 280-300 lbs
Competition weight 245-250 lbs
Chest: 58 inch (148 cm),
Legs: 33 inch (85 cm),
Arm size: 22 inch (56 cm)