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Kai Greene BIG shoulder exercises routine

In the Kai Greene shoulder training routine that follows, you’ve got to keep a couple of things in mind.

One: What Kai Greene did for shoulders last workout almost assuredly isn’t what he’ll do for them next workout. The reps and sets, the exercises, and the way they’re performed, constantly change (Flux, remember?).

Two: Kai does stuff no one else does or thinks of doing. Seated cable rows and chins to stimulate the delts?

kai shoulder workout

Kai Greene Shoulder Training Routine:


Kai Greene workout is all about mixing things up and keeping the body guessing and growing. “You don’t want to use your traps on this movement,” says Greene. “Keep your elbows bent, almost like you’re doing a biceps curl.”

Related workout:Kai Greene MUSCLE SHIELD Back Workout

kai shoulder w orkout

kai shoulder w orkout


While standing Kaie keeps his palms toward the ground at all times, raising his arms perpendicular to his shoulders so his upper body appears as an enormous T.

Greene’s shoulders burn as he performs these, and the range of motion shortens from his first to his last rep as he ekes out every ounce of growth and stimulation he can.

With laterals, Greene fries the anterior and medial heads of his delts.

kai shoulder w orkout


Greene will do these with an EZ-curl bar, a straight barbell, or situated at the cable station. He brings the bar to his upper chest at the beginning of the set but is only able to reach the level of his lower pecs. Again, he’s feeling these in his front and side deltoids.

kai shoulder w orkout


Greene will switch between seated and standing military presses, dumbbell presses, and a machine press.

However he does them and no matter how heavy he chooses to go. Greene’s range of motion is full and his form textbook in its execution.

kai shoulder workout


Chinning for the delts? “Try it,” says Greene. “With a traditional body-weight chinup, with a wide grip, when you lower your torso to the ground you’re stretching your lats. Don’t. Concentrate on the top third of the movement, on your traps and rear delts.

Focus on the squeeze at the top of the movement.” If he’s doing these at a lat-pulldown station, Greene leans his torso forward to really feel the contraction through his delts and top-most back.

kai shoulder w orkout


Seated cable rows for delts? Yes, delts. “Have you ever brought the attachment into your chest?” Greene asks. “Where did you feel it? In your rear delts and traps.” And that’s just the feeling Greene is going for.

Traditionally this exercise is performed by bringing the attachment into the abdominal area, which maximizes the feeling in the mid and upper lats. Bringing it up a scant six inches changes the entire focus of the movement.

kai shoulder w orkout


At the beginning of the exercise, Greene’s hands are up of to either side of his forehead. When he pulls his arms down and across his body, his hands end up at chin level on opposite sides of his body.

kai shoulder w orkout

Kai Greene Shoulder Workout Routine Chart

kai shoulder workout chart

by Tony Monchinski, Ph.D

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