Kai Greene was kind enough to share his killer leg routine that uses during training. Kai is known for his high intensity workout and the following routine might not be suitable for beginners.
As he once said that he had to work very hard to get the legs that he has today and it sure served him well placing him second place in Mr.Olympia.
The Warmup
For leg day and upper body workout day, Kai always begins by preparing their minds for the formidable task instead of heading straight to the workout.
Here’s what he has to say:
“this isn’t cardio no this is a warm-up cardio and a woman would think of two different day that’s wrong my own philosophical overview on that warm ups are good because what they do is they allow a person in a minute one opportunity to check in with himself you know this is a good place to start to find your own internal dialogue hey how am i doing where am i what am I about to do. What is important to me why am I here so what this is this warm-up is an opportunity to do that particularly when we’re gonna be about to go training like something like legs. Also for me I use this as an opportunity to start checking in you know with some of the muscles that were going to be working like my glutes and hamstrings.
“When I step on the Stairmaster I’m not stepping on the ball of my foot allowing hasn’t ly anything to contract another and deliberate I put my heels are drilled my heels into the platform underneath my feet what happens is each time each foot fall I’m able to flex and construct my hamstring”
“In my mind I start to think about it here double bicep shot and what it looks like when one leg is forward one leg is back contractions are my hamstring and my group of Islip shots and the waist down everything you do in this gym has to have a purpose if you’re a competitive bodybuilder”
Kai Greene Leg Training Routine
1. Lying Leg Curls: 4 sets of 15 – 20 reps per set
2. Standing One-leg Curls: 4 sets of 12 – 15 reps per set
3. Stiff-leg Deadlifts: 4 sets of 12 – 15 reps per set
4. Walking Lunges: 3 sets x approximately 40 yards
5. Leg Extension: 4 sets x 20, 15, 12, 12 reps
6. Squats: 4 sets x 20, 15, 12, 12 reps
7. Leg Press: 4 sets x 15 – 20 reps per set
