The Kai Greene Shoulder Workout | The Ultimate Guide!


Are you curious about Kai Greene’s chest workout? Do you want to know his secrets for building a massive chest and a huge bench press? Then you’ve come to the right place.

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

Kai Greene Stats

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

Kai Greene is known for his incredible shoulder development. His front, side and rear delts look like they are going to pop off right off his body! So how what does Kai Greene’s shoulder workout look like?

Kai Greene trains his shoulders one day per week on their own separate training day. During his professional bodybuilding career Kai Greene often trained shoulders with other muscle groups, such as his arms.

Now that he is retired from bodybuilding Kai likes to train his shoulders by themselves using different types of supersets and tri-sets. Check it out:

Kai Greene Shoulder Workout #1

  • Exercise #1: Seated DB lateral raise, 3 sets of 15-20 reps
  • Exercise #2: Front DB raise, 3 sets of 15-20 reps
  • Exercise #3: Reverse pec dec, 3 sets of 15-20 reps
  • Exercise #4: Seated overhead press, 3 sets of 15-20 reps
  • Exercise #5: Reverse lat pulldown, 3 sets of 15-20 reps
  • Exercise #6: Reverse triceps extensions, 3 sets of 15-20 reps
  • Exercise #7: Regular triceps extensions, 3 sets of 15-20 reps
  • Exercise #8: Reverse ez-bar curls, 3 sets of 15-20 reps
  • Exercise #9: Seated DB french press, 3 sets of 15-20 reps

Here is the training video:

Talk about a high-volume shoulder and arm workout! Kai Greene performed this workout during his professional bodybuilding career. He performs 4 exercises for his shoulders, 1 exercise for his upper back, and 4 exercises for his arms.

Kai Greene says his goal for his workout is just to get a great pump in his shoulders and to feel his front, side and rear delts working on every exercise. Kai almost never trains heavy on his shoulder day. He often incline bench presses 500+ pounds on his chest day, so he doesn’t see the need to train heavy on his shoulder day.

Here is a shoulder workout that Kai Greene performed after retiring from professional bodybuilding. Check it out:

Kai Greene Shoulder Workout #2

Circuit #1

  • A1: Machine lateral raise, 4 sets of 10-20 reps, no rest
  • A2: Reverse pec dec, 4 sets of 10-20 reps, no rest
  • A3: DB front raise, 4 sets of 10-20 reps, 1 minute rest

Circuit #2

  • B1: Bent over DB reverse fly, 4 sets of 10-20 reps, no rest
  • B2: Cable upright row, 4 sets of 10-20 reps, no rest
  • B3: Straight arm cable pullover, 4 sets of 10-20 reps, 1 minute rest

Here is the training video:

In this workout Kai Greene trains his shoulders using two different tri-sets. In each tri-set he uses a separate exercise to target his front, side and rear delts.

Kai Greene says that tri-sets are a great way to get a huge pump in your shoulders without having to lift a lot of weight. Many other strength coaches including Charles Poliquin and John Meadows are also big fans of tri-sets for building huge shoulders.

During the workout Kai Greene gives his thoughts on whether you need to have great genetics to build big shoulders:

“There’s a lot of controversy about how important genetics are. I am going to tell you, just personally putting my point of view out there, it’s going to be up to you to identify yourself as who you are.

You can’t look to other people to tell you. You have to identify yourself. And the way we do that is with the choices we make.

If you allow other people tot ell you that your genetics are limiting you, then they are the limiting factor in answering the question of whether you can identify your greatness, tap into it and make it your reality for others to see.”

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

Kai Greene Shoulder Workout #3

Circuit #1

  • A1: 45 degree prone DB Y raise, 3 sets of 15-20 reps, no rest
  • A2: 45 degree prone DB rear delt raise (bent arm), 3 sets of 15-20 reps, no rest
  • A3: Cable rear delt fly, 3 sets of 15-20 reps, 1 minute rest

Circuit #2

  • B1: Cable upright row, 3 sets of 15-20 reps, no rest
  • B2: 60 degree prone DB rear delt raise (straight arm), 3 sets of 15-20 reps, 1 minute rest

Circuit #3

  • C1: 60 degree supine front DB raise, 3 sets of 15-20 reps, no rest
  • C2: 60 degree supine lateral DB raise, 3 sets of 15-20 reps, 1 minute rest

Here is the training video:

For this workout Kai Greene performs 3 different supersets or tri-sets for his shoulders. Kai focuses almost exclusively on isolation exercises in this workout.

Once again, he says that all of the heavy compound exercises that he performs on his chest and back day are enough. He doesn’t see the need to beat up his shoulders with heavy overhead presses when he is just trying to maintain his physique.

Here is Kai Greene giving his 2 cents on how to visualize the physique you desire:

“The things that inspire champions to go forth and do the things that we later write about, at the end of the day, the truth is, what they all had in common was desire. The expressed desire to do.

And because of that desire they came and did the best they could do with what they were given.”

Many legendary bodybuilders including Arnold Schwarzenegger had similar views on the importance of visualizing your goals before going out and achieving them.

Verdict | The Kai Greene Shoulder Workout!

Kai Greene trains his shoulders one day per week on their own separate training day. Kai Greene almost never performs any heavy overhead pressing movements. Instead, he likes to focus on different isolation exercises for his front, side and rear delts.

Kai says all the heavy compound exercises that he performs on his chest and back day are more than enough to build big shoulders. He just wants to get a good pump on his shoulder day to stimulate growth.

If you are an advanced bodybuilder and respond well to high-volume workouts then you may want to give the Kai Greene shoulder 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

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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