Kai Greene is one of the best bodybuilders ever in bodybuilding; even though he hasn’t won a Mr. Olympia, he has come close.
Kai Greene has won the Arnold Classic three times in his competitive bodybuilding career and has placed 2nd in the Olympia three times.
Kai didn’t have a dream upbringing; he went from foster home to foster home, had troubles in school, and didn’t fit in.
Then Kai found bodybuilding and went on the journey to become the greatest bodybuilder.
Kai is known for his impressive physique, incredible mindset, and spectacular posing routines.
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Now, Kai hasn’t competed since 2016, and it doesn’t seem he is planning to come back.
Kai has become famous and is one of the most famous bodybuilders in the game today.
Having amassed over 500 k subscribers on YouTube and 6,7 million followers on Instagram.
Kai Greene has exceptional arm development, and back in the day, Kai used to do videos where he trained with young bodybuilders and taught them how to lift correctly.
Kai Greene made an arms training video where he helped Adam, which was a young bodybuilder wanting to compete.
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Kai Greene goes over the fundamentals of training arms properly; he focuses on the stretch, contraction and makes sure he doesn’t use too heavyweight.
He sums up the difference between weightlifters and bodybuilders perfectly:
I’ll never be a weightlifter for people out there that don’t know what a weightlifter and a bodybuilder what’s the difference let me explain it to you. A bodybuilder is primarily concerned with contracting his muscles, he contracts his muscles against greater and greater amounts of resistance, by doing that he is able to stimulate hypertrophy and make his muscles grow. A weightlifter is just concerned about moving weight, he can boast to you about how much he curls, how much he benches, how much do you lift? you are a weightlifter, it’s really not important to me. Primarly what is important to me is being able to make my muscles contract efficiently, I am going to get a stretch and a contraction and I am going to be in control of it the entire range of motion, does that make sense?
Kai Greene Arm Workout
Kai Greene starts all workouts the same, with a 12-minute warmup on the Stairmaster.
Kai also explains that he isn’t a weightlifter; he doesn’t care about the weight he lifts; he wants to stimulate the muscle correctly for muscle growth.
Kai Greene arm workout:
- Wrist Curls 3 sets, 15-20 reps
- Reverse Curls 3 sets, 15-20 reps
- Hammer Curls 5 sets, 12-15 reps
- Tricep Pushdown with alternating grip 4 sets (20 reps with underhand grip , 20 reps with overhand grip)
- Overhead Dumbbell Tricep Extension 4 sets, 20 reps
- Close Grip Bench Press 4 sets, 15 reps
- Straight Bar Curls 4 sets, 20 reps
- Incline Dumbbell Curls 4 sets, 20 reps
- Preacher Machine Curls 4 sets, 12-15 reps
Watch the video below where Kai does his arm workout, gives valuable tips and tricks.
