The Kai Greene Arm Workout!


Are you curious about Kai Greene’s arm workout? Do you want to know his secrets for building massive biceps and triceps? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Kai Greene trains his arms for size and strength.

Kai Greene Stats

  • Height: 5 feet 8 inches
  • Weight: 300 pounds
  • Body Fat: About 8%
  • Nickname: “The Predator”

Kai Greene had some of the best arms the bodybuilding world had ever seen. His biceps and triceps development was absolutely ridiculous! So how does Kai Greene organize his arm workouts?

Kai Greene trains his arms one day per week on their own separate training day. He actually performs antagonistic supersets in all of his arm workouts. This means he performs one set for his biceps, then one set for his triceps, and then goes back and performs another set for his biceps.

Performing antagonistic supersets like Kai Greene comes with many advantages. Research shows that it helps you produce more force in both muscle groups, it decreases your rate of fatigue during the workout, and it lets you perform more work in less time. It also gives you an incredible pump in your arms!

Many bodybuilding coaches like John Meadows and Charles Poliquin are also big fans of this approach.

Here is one of Kai Greene’s arm workouts that you can try. Check it out:

Kai Greene Arm Workout #1

Circuit #1

  • A1: Seated DB curl (hammer grip), 3 sets of 10-20 reps, 10 seconds rest
  • A2: Standing overhead cable rope extension (low pulley), 3 sets of 10-20 reps, 1 minute rest

Circuit #2

  • B1: 30 degree incline DB curl, 3 sets of 10-20 reps, 10 seconds rest
  • B2: 60 degree incline ez-bar extension (behind the head), 3 sets of 10-20 reps, 10 seconds rest
  • B3: Standing ez-bar curl (wide / pronated grip), 3 sets of 10-20 reps, 1 minute rest

Circuit #3

  • C1: Seated DB curl (supinating grip), 3 sets of 10-20 reps, 10 seconds rest
  • C2: Standing cable pushdown (supinated grip), 3 sets of 10-20 reps, 1 minute rest

Here is the training video:

Talk about a high-volume arm workout! Kai Greene performs 4 exercises for his biceps and 3 exercises for his triceps. Of course, the challenging part of the workout is the antagonistic supersets.

Kai Greene performs his biceps and triceps exercises back-to-back, and then rests 1 minute before repeating each circuit several more times. This is an intense way to train, but it works like magic for Kai Greene.

Here is Kai Greene giving a world-class lesson in the anatomy of arm training:

“Any time your elbows go behind your body, you get a chance to work the long head of the biceps. The bicep means 2 – you have the long head and the short head.

The short head works any time your elbow is in front of your body. The long head exercises are where your elbows are behind your body.

To train that effectively is to technically do the work that allows you to almost just expand the tape measure around the circumference of the belly of the muscle that is your biceps.

Say what you want about Kai Greene’s speaking style – he is 100% on the money here on how to vary your arm exercises to target the different heads of his biceps and triceps.

Here is another one of Kai Greene’s high-volume bodybuilding arm workouts. Check it out:

Kai Greene Arm Workout #2

Circuit #1

  • A1: Tricep bench dips, 3-4 sets of 10-20 reps
  • A2: Cable rope pushdowns, 3-4 sets of 10-20 reps
  • A3: DB concentration curls, 3-4 sets of 10-20 reps

Circuit #2

  • B1: One-arm cable pushdown (supinated grip), 3-4 sets of 10-20 reps
  • B2: One-arm DB preacher curl (hammer grip), 3-4 sets of 10-20 reps

Circuit #3

  • C1: Two-arm DB preacher curl (hammer grip), 3-4 sets of 10-20 reps
  • C2: Cable pushdown (supinated grip), 3-4 sets of 10-20 reps
  • C3: Cable pushdown (pronated grip), 3-4 sets of 10-20 reps

Here is the training video:

In this workout Kai Greene performs 3 exercises for his biceps and 5 exercises for his triceps. He performs all of his exercises with higher rep ranges and short rest periods.

He isn’t concerned with how much weight he is using on any one exercise. Instead, his goal is to pump up his arms with as much blood as possible. This is a common approach that many professional bodybuilders use in their arm workouts.

Of course, Kai Greene is not afraid of the heavy slag iron. He regularly lifts 500+ pounds on the incline bench press for his chest day.

These heavy lifts are mostly responsible for the incredible size that Kai Greene built up over the years. However, for his arm days he likes to keep the weights lighter and chase the pump.

“So, in order to become a successful bodybuilder, or a successful athlete, or any person as capable of recognizing their ability to build their own success, you have to become a visionary.

You have to be able to see what you want to see, and not just take what you see at face value. You have to see it for what you want it to become.

And what you can become when you invest time and effort and work of your thinking.”

Here is one more Kai Greene arm workout that you can try. Check it out:

Kai Greene Arm Workout #3

Superset #1

  • A1: Straight bar cable pushdown (supinated grip), 3 sets of 15-20 reps, no rest
  • A2: Straight bar cable pushdown (pronated grip), 3 sets of 15-20 reps, 30 seconds rest
  • A3: Straight bar wrist curls (supinated grip), 3 sets of 15-20 reps, 30 seconds rest

Superset #2

  • B1: Cable ez-bar french press, 3 sets of 15-20 reps, 30 seconds rest
  • B2: Standing barbell curls (supinated grip), 3 sets of 15-20 reps, 30 seconds rest

Superset #3

  • C1: Ez-bar skull crusher (lower bar behind head), 3 sets of 15-20 reps, 30 seconds rest
  • C2: One-arm DB preacher curl (supinated grip), 3 sets of 15-20 reps, 30 seconds rest

Superset #4

  • D1: One-arm DB tricep kickback, 3 sets of 15-20 reps, 30 seconds rest
  • D2: 30 degree incline DB curl, 3 sets of 15-20 reps, 30 seconds rest

Superset #5

  • E1: Seated 2-arm DB french press, 3 sets of 15-20 reps, 30 seconds rest
  • E2: Standing DB curls (hammer grip), 3 sets of 15-20 reps, 30 seconds rest

Here is the training video for this workout:

Kai Greene performed this workout during his professional bodybuilding career. As you can see, Kai Greene trains his arms the same way now as he did when he was competing on the Mr. Olympia stage.

In this workout Kai Greene performs a crazy 6 exercises for his triceps and 5 exercises for his biceps. He just goes back and forth between sets for his biceps and triceps throughout the entire workout.

“I do a movement for my biceps and a movement for my triceps. This becomes a superset. So at the same time I’m training my muscles I’m also working on my conditioning.

I’m not moving a tremendous amount of weight. I’m more aware of my rep rangers and I’m trying to create more volume.”

This is definitely an interesting training style if you just want to lift lighter weights and train for the pump.

Verdict | The Kai Greene Arm Workout!

Kai Greene trains his arms one day per week on their own separate training day. He likes to perform antagonistic supersets in his arm workouts. In other words, he alternates back and forth between sets for his biceps and sets for his triceps.

Kai Greene says this is one of the easiest ways to get a huge pump in your arms to stimulate growth.

If you are an advanced bodybuilder and respond well to higher-volume training programs then you may want to give the Kai Greene arm workout a shot. It could be just what you need to take your training to the next level.

“What am I doing with my life? Am I just going to some humdrum job that I don’t really want to be at, doing some minuscule task, getting paid to be a mindless drone? Or am I out there living life, on my terms, the way I want to live it, doing the things I want to do?”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

Recent Posts