Kai Greene’s chest day workout is INSANE!
So what does Kai Greene’s chest workout look like? As one of the greatest bodybuilders to ever pick up a dumbbell, Kai Greene is not your average human being. To be honest, no pro bodybuilder is average by any means. It takes a certain insane dedication in order to transform your body the way that pro bodybuilders can. Kai Greene is no exception.
As a professional IFBB Pro bodybuilder who has won the 2016 Arnold Classic and nearly beat Phil Heath in 2013 and 2014, the “predator” has become of the greatest entertainers, coaches and influencers in the world. While many fans see the end results of preparation when their favorite bodybuilder hits the stage, what they don’t witness are all the hours of intense training and the workout routine in order to build a physique into something more than human. Kai Greene has spent a large chunk of his life lifting and building his physique. So it comes as no surprise that the average human being would be hard pressed to keep pace with the bodybuilder during his routine workout.
Kai Greene possesses the kind of will and determination to push through any amount of physical pain in order to improve upon his physical form. Despite not competing for over three years now, Kai Greene still trains like he’s preparing for the Olympia. It’s not the kind of training that the average person is willing to put themselves through.
So of course an average Joe has decided to take on Kai Greene’s chest day workout. Within this article, we will detail Kai Greene’s chest workout routine, diet plan and supplements.
Training
Kai Greene Chest Workout Routine
- Bench Press (3 sets of 20, 15, 12 reps)
- Dumbbell Fly (3 sets of 20, 15, 12 reps)
- Decline Bench Press (3 sets of 20, 15, 12 reps)
- Arm Pullover (3 sets of 20, 15, 12 reps)
Take a look at the video below to get a glimpse of how Kai Greene trains chest and the insane amount of effort needed to get through the session.
Kai Greene’s Diet
Kai’s diet is pretty strict. He consumes 1.5 grams of quality protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. And 30 minutes before every workout he takes a pre-workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of Whey Protein Powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet Routine
The above diet is the bulking diet that Kai Greene sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins and utilizes a Fat Burner for his AM cardio workout.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice. Quality Fat Burner Supplement
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: Quality Meal Replacement Shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Summary
Kai Greene continues to be a contributor here at Generation Iron. His workouts, regimens and his routines continue to help those looking to perfect their physiques and maintain a balanced nutrition. Please share this article on social media if you find it useful.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.