Kai L. Greene (born July 12, 1975) is an American IFBB professional bodybuilder. His most recent victory was the Prague Pro in 2013. He was the first runner up (2nd Place) at the 2012, 2013 and 2014 Mr. Olympia competition.
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
Arm
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
Shoulder
- ♂ 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
