Kai Greene's Path Of The Predator Workout Series

For this video series “Path of the Predator” three of the most successful and interesting bodybuilding stars came together. Kai Greene met Jeff Seid and Alon Gabbay from the Team SHAPEYOU to show them what his workout about. Kai’s workout routine is very-very tough. It is a symbol of his life story. So enjoy watching the videos and learn all about “The Path of the PREDATOR”.


The Path Of The Predator Workout Series

The childhood of Kai was not very easy. When he was 6 years old, he became a ward of the state of New York and he would be in transitional placement moving from several foster homes to institutional placements. It was within this environment that he found weight training as his refuge. 1994 Kai Greene turned pro with a natural bodybuilding organization (at the age of 18). However, in the year 2000 Kai took a four year hiatus to re-group and continue the never ending work on developing his physique. He was determined to take his rightful place in the IFBB pro ranks. Then in August 2004 his triumphal procession started with winning the title as Team Universe overall champion and ascending to the IFBB pro ranks. In his career Kai Greene won nearly every IFBB title – 2007 Colorado Pro Classic – 2008 and 2011 New York Pro – 2009 and 2010 Arnold Classics. He established himself as one of the top competitors on the pro circuit. However, the Olympia title has been elusive for him – yet. 2012 and 2013 he ranked second behind Phil Heath. And this year (2014) the Predator will attack again…

STEP 1: INTRO

STEP 2: BASICS

1. WARM-UP

Before starting the workout session Kai, Jeff and Alon are doing a 60 minute warm-up. That increases the endurance and the blood flow. It induces capillary density in the off-season and burns off body fat during precontest prep. “It’s not excessive because I don’t want to burn up too much muscle, but I have to be breathing hard and sweating a lot to feel like it’s doing anything.” For Kai the cardio warm-up is not an annoying “must do” before the training. Kai loves every detail of his routine – especially the warm-up. “The Path of the PREDATOR” Chapter ONE and Chapter TWO are both parts of the Warm –Up.

CHAPTER I: ABS & STRETCH WARM-UP

The first part of the Warm Up is an abs workout plus some stretching. Easy stretching before you start the training is perfect to increase the perfusion of the muscles – it’s an important part of Kai’s warm up. Kai does 2 rounds of this warm-up: The routine you will see in the video is as follows:

  • Basis Cruch
  • Seit Crunches
  • Leg Lifting
  • Cross Crunches
  • Back Crunches
  • Plus Stretching
CHAPTER II: CIRCUIT WARM-UP

2. TRAINING

Kai’s training philosophy sounds easy: “I don’t want to just move the weights—I am bodybuilding. So the weight on the bar isn’t as important as the feel of the muscles working to their full potential. I go only heavy enough to stimulate growth, not just for the sake of pushing around weights.”

However, training and bodybuilding is more than just his job or his profession. Kai always says that working out brings him his own peace of mind. “You have to love the training to be successful!”

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
CHEST LEGS ARMS SHOULDERS BACK REST REST

Day 1: Chest Workout

  • Dumbbell Pullovers – 3 sets of decreasing reps (12,10,8)
  • Incline Bench Presses – 4 sets of decreasing reps (12,10,8, to failure)
  • Flat Bench Presses – 3 sets of decreasing reps (12,10,8, to failure)
  • Incline Dumbbell Flyes – 3 sets of decreasing reps (15,12, to failure)

Day 2: Legs Workout

  • SUPERSET
    • Seated Calf Raises – 4 sets of between 15 and 20 reps
    • Standing Calf Raises – 4 sets of between 15 and 20 reps
  • SUPERSET
    • Donkey Calf Raises – 4 sets of between 12 and 15 reps
    • Seated Tibialis Raises – 4 sets of between 12 and 15 reps
    • Standing Tibialis Raises – 4 sets of between 12 and 15 reps
  • SUPERSET
    • Laying Leg Curl – 3 sets of 10 to 12 reps
    • Walking Lunges – 4 sets of 4 lunges away and 4 back each
    • Leg Extensions – 3 sets of 15 to 20 reps
    • Squats – 3 sets of 12 to 15 reps

Day 3: Arms Workout

  • Bench Wrist Curls – 4 sets of 10 to 12 reps
  • Standing Reverse Curl – 4 sets of 8 to 10 reps
  • Hammer Curls – 4 sets of 10 to 12 reps
  • Standing Triceps Pulldowns with Cables – 3 sets of decreasing reps (20,15,12)
  • Overhead Dumbbell Triceps Extensions – 3 sets of decreasing reps (20,15,12)
  • Dumbbell Kickbacks – 3 sets of decreasing reps (20,15,12)
  • Standing Bicep Curls with Straight Bar – 4 sets of 8 to 10 reps
  • Preacher Curls – 4 sets of 8 to 10 reps

Day 4: Shoulders Workout

  • Arnold Press – 3 sets of 10-12 reps
  • Military Press – 3 sets of 10-12 reps
  • Lateral Raise – 3 sets of 10-12 reps
  • Front Raise – 3 sets of 10-12 reps
  • Shrugs – 3 sets of 10-12 reps

Day 5: Back Workout

  • Lats pulldown – 3 sets of 8 to 10 reps
  • Underhand pulldown – 3 sets of 8 to 10 reps
  • Seated Cable Rows – 3 sets of 10 reps
  • Bent Over Barbell Rows – 3 sets of 8 to 10 reps
  • One-arm dumbbell rows – 3 sets of 8 to 10 reps
  • Back extensions: 3 sets of 20-30 reps (bodyweight)
  • Deadlifts: 2 sets of 20-30 reps

Motivation

A PHILOSOPHE AND AN INSPIRATION

Everybody knows Kai Greene and everybody loves Kai Greene. This man enjoys the highest reputation in the bodybuilding scene. You might ask why… Because of his superhero physique or his very unique posing on stage?

No! Or at least these are not the only reasons for his perfect appreciation. People love Kai because of his great personality – he is a philosophical and inspirational man. Kai was born the12th of July 1974 in Brooklyn, New York. His childhood was not very easy. He grew up in transitional placement moving from several foster homes to institutional placements. It was within this environment that he found weight training as his refuge.

Due to that biographical background Kai really learned to fight. He really knows to appreciate everything he reached in his life. This positive attitude, which he doesn’t even lose when he has to suffer a setback, is what defines Kai. His message of perseverance, honesty and inspiration never changes. This life experience makes it possible for Kai to shows the right way to the people– his message: “In life, it is really up to you! You have to ask yourself what is stopping you from becoming your dreams.”


Nutrition & Supplementation

ABOUT SUPPLEMENTATION

Since 2007, after winning his first IFBB show, Kai is the face of MuscleMeds. Kai and this company are a perfect match. The idea of MuscleMeds is to use the “muscle-building power” of beef. Kai became the icon for “Carnivor” – a beef protein isolate. He takes this protein daily – one Shake in the morning and one after his workout. Kai mentioned that “Carnivor has been a lifesaver. Instead of having to consume pounds of beef each day, this product provides all the protein and creatine.” “Glutamine Decanate” is also one of Kai’s “basic supplements”. The intake in the mornings and evenings gives you a good glutamine level all day long what helps your regeneration. Also you can supplement glutamine before and after the workout. As a preworkout booster Kai recommends “NO BULL” – he uses it most of the times when he goes to the gym. Kai said: “It gives me energy to train and a massive pump.”

ABOUT NUTRITION

Kai usually has five or six meals daily. As high protein foods he is alternating between lean steak, chicken and fish. Rice and sweet potatoes are his source for good carbs, which give strength and mass. The most important thing is to know what the body needs – then it’s easy to make good progress.