Kai Greene Arm Workout

This was my attempt at a Kai Greene Arm Workout. Doing bodybuilder workouts usually makes me end up in pain and the Kai Greene arm workout did just that. The day-after my biceps were hurting and my triceps (just above my elbows) were tender to the touch. I tried to keep the pace inbetween sets, but also kept the weight heavy enough so I struggled with reps 8,9 and 10. Brutal arm workout and nice change of pace.

The Kai Greene Arm Workout:

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

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