Despite not having any plans to return to the stage, veteran bodybuilder Kai Greene continues to work hard and improve his physique. Greene, who competed in the IFBB Pro League’s Men’s Open division for nearly two decades, has won several Pro shows, including three Arnold Classic wins. He participated in the Olympia six times and finished in the top five in all but one instance.
Kai Greene’s Rivalry with 7-Time Mr. Olympia Phil Heath
Kai Greene gave 7-time Mr. Olympia Phil Heath a tough time on the stage, becoming a perfect antagonist in Heath’s story. Despite coming close to winning the prestigious title on multiple occasions, Greene never managed to clinch it. He is considered to be one of the greatest bodybuilders who never won the Mr. Olympia title.
Kai Greene Refuses to Close the Door on a Potential Comeback
Although the 2016 Arnold Classic Brazil was Kai Greene’s last competitive appearance, he has not officially retired from the sport. In a recent interview, Greene refused to rule out the possibility of a potential comeback. He continues to maintain a strong presence on social media platforms and shares bodybuilding content regularly.
Kai Greene and Brian Cage’s Intense Shoulder Workout
Kai Greene recently tackled an intense shoulder workout in the gym with Pro Wrestler and AEW star Brian Cage. Despite the high level of intensity, Greene maintained his playful manner throughout the session. Here’s a breakdown of the exercises they included in the workout.
Kai Greene’s Impressive Pro Career
Kai Greene’s professional career spanned nearly two decades in the IFBB Pro League’s Men’s Open division. He won several Pro shows, including three Arnold Classic wins. Greene participated in the Olympia six times and finished in the top five in all but one instance. Although he never won the prestigious Mr. Olympia title, he is still considered to be one of the greatest bodybuilders of all time.
Kai Greene’s Social Media Presence
Kai Greene has a significant presence on the internet, where he shares bodybuilding content on various social media platforms. He continues to inspire and motivate his fans through his videos and posts, offering insights into his training regimen and personal philosophy on bodybuilding.
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Kai Greene Sweats It Out in Elevation Gym with a Grueling Back Workout
Superset for Medial and Posterior Deltoids
Kai Greene and Brian Cage started their workout by performing a superset consisting of the reverse pec deck flye and machine lateral raise. This combination was chosen to target the medial and posterior deltoid muscles, which are located at the back and sides of the shoulders.
According to fitness experts, performing supersets can be a useful technique to increase the aerobic intensity of the workout and reduce the time required for the session. By pairing two exercises with little rest in between, the muscles are kept under constant tension, leading to better muscle growth and endurance.
The duo warmed up their deltoid muscles by performing several sets of this superset before moving on to their next exercise.
Panatta Smith Machine Shoulder Press: A Compound Movement for Multiple Muscle Groups
Kai Greene and Brian Cage continued their shoulder workout routine with the Panatta Smith Machine Shoulder Press. This exercise targets the anterior deltoid muscles, which are responsible for the front portion of the shoulder. Additionally, it also activates the pectoral and upper back muscles. The training partners performed heavy sets of this compound movement, which involves multiple muscle groups, to challenge their strength and endurance.
Returning to Lateral Delt Work
After performing the Panatta Smith Machine Shoulder Press, the duo returned to working on their lateral delts. The lateral deltoid muscles are responsible for the middle portion of the shoulder and are important for achieving a well-rounded, aesthetic physique.
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Dumbbell Lateral Raise
While exercises like push-ups and pull-ups work the anterior and posterior deltoids, the lateral deltoids need to be activated through lateral movements to ensure complete shoulder muscle growth. That’s why including such exercises in a shoulder training routine is crucial.
Greene and Cage followed this principle and moved on to the dumbbell lateral raises, a common exercise for targeting the lateral deltoid muscles. They performed multiple heavy sets of this movement before transitioning to another exercise that primarily works the anterior deltoids.
Machine Overhead Press
Preventing Injuries with Greene and Cage
After the Panatta Smith Machine Shoulder Press, Greene and Cage moved on to another variation of the overhead press. As they cranked out a few sets, the duo discussed injury prevention, a crucial aspect of training for any athlete.
“With a little bit more experience and mileage on my joints, I kind of have to become a little more conscious of how I do certain things. Joint health is something I think is a continuing learning process to help continue the longevity possibly,” Greene said.
The reality of it is, everybody’s invincible until they’re not. And the moment that you’re not invincible, you start to realize that you really do need to do everything that you can do to take care of yourself.
“Everybody’s invincible until they’re not! Everybody’s a tough guy until this.”
After completing a few intense sets, the training partners moved on to the next exercise with full force.
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Bent-Over Dumbbell Lateral Raise
While the back exercises do engage the posterior deltoid muscles, it can be challenging to activate them solely through those movements. This is why incorporating specific movements that target the rear deltoids in the shoulder training routine is crucial.
During their workout, Greene and Cage recognized the significance of stimulating the rear deltoid muscles and proceeded to execute sets of bent-over dumbbell lateral raises with precise technique. This exercise effectively targets the rear deltoids, providing complete development of the shoulder muscles. After finishing this movement, they moved on to the next exercise in their routine.
Neutral-Grip Dumbbell Front Raise
To further target the anterior deltoid muscles, Greene and Cage included sets of dumbbell front raises. While this exercise primarily engages the front delts, it also activates the clavicular head of the pectoralis major muscles to a certain extent. The training partners performed some sets of the movement using a neutral grip before moving on to the next exercise to target the rear delts.
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Machine Rear Delt Raise
Incorporating rear delt-specific movements is crucial for complete shoulder development as the posterior deltoids are difficult to activate with other shoulder movements. These movements also improve posture by working several upper body muscles.
Greene and Cage performed several sets of rear delt raises using a plate-loaded machine, which helped target all the muscles in the shoulder girdle. The duo then moved on to the next exercise.
Cable Front Raise
The anterior deltoid muscles are heavily utilized in compound movements such as the bench press. However, it is important to target them through various anterior deltoid movements to improve strength in heavy compound exercises.
Using cable machines can help maintain constant tension on the muscles throughout the range of motion, leading to better hypertrophy and strength gains.
In their shoulder workout, Greene and Cage performed solid sets of cable front raises to work the anterior deltoids and concluded the session with the final exercise of the day.
Cable Face Pull
To complete the shoulder training session, Greene and Cage performed several sets of cable face pulls using a cable machine. This exercise is effective in targeting multiple upper body muscles, including the lateral and posterior deltoids, infraspinatus, trapezius, teres minor, and the brachialis and brachioradialis muscles in the arm.
As the movement keeps the muscles under constant tension throughout the range of motion, it helps in bringing about hypertrophy and strength gains more effectively. This movement served as the finisher of Kai Greene’s shoulder training session, and he wrapped up the movement after completing some intense sets.
Kai Greene’s Back Workout: A Comprehensive Exercise Sequence.
- Superset: Reverse Pec Deck Fly and Machine Lateral Raise
- Panatta Smith Machine Shoulder Press
- Dumbbell Lateral Raise
- Machine Overhead Press
- Bent-Over Dumbbell Lateral Raise
- Neutral-Grip Dumbbell Front Raise
- Machine Rear Delt Raises
- Cable Front Raise
- Cable Face Pull
Kai Greene’s expertise and dedication to bodybuilding
Kai Greene has been involved in bodybuilding for several decades and has accumulated a wealth of knowledge in the field. His dedication to the sport is evident in the way he approaches his workouts, as he consistently strives to improve and push his limits. Observing Greene train can be an enriching experience for any aspiring bodybuilder, as he exudes a passion and intensity that is truly motivating.
Greene’s impressive physique and the possibility of a comeback
Despite taking a break from competitive bodybuilding for several years, Greene’s physique remains as impressive as ever. He has managed to maintain his muscular size and definition through consistent training and a strict diet regimen. As fans of the sport eagerly await his return to the competition stage, there is no doubt that Greene’s dedication and expertise will continue to inspire and captivate audiences.
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Overview
Kai Greene, a veteran bodybuilder who competed in the IFBB Pro League’s Men’s Open division for almost 20 years, continues to train hard and improve his physique despite having no plans to return to the stage. He has won numerous Pro shows, including three Arnold Classic titles, and participated in the Olympia six times, finishing in the top five in all but one instance. Although he never won the prestigious Mr. Olympia title, Greene is regarded as one of the greatest bodybuilders of all time and is known for his rivalry with 7-time Mr. Olympia Phil Heath. While he has not officially retired from the sport, his last competitive appearance was in the 2016 Arnold Classic Brazil. Nonetheless, he maintains a significant presence on social media platforms, where he regularly shares bodybuilding content and motivates his fans. Recently, he was seen sweating it out in Elevation Gym with a grueling shoulder and back workout routine that included various exercises targeting different muscle groups.
Featured Image @ Kai Greene (Instagram & YouTube)
