Wednesday, 17 April 2013

KAI GREENE WORKOUT ROUTINE

michigan seo company san diego seo company seo johannesburg las vegas seo company The following is a KAI GREENE WORKOUT ROUTINE that can be used by individuals who wish to increase muscle mass.
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CAUTION:   The sufferings of the back are many and varied and if you suffer from any
back problem, you should consult with your doctor before starting this or any routine
exercises. You can print the routine that will be explained below and show it to your doctor, so that
he can recommend or make necessary changes according to your particular medical condition.
On the other hand, it is important to be clear that the following routine for muscle mass is not a plan
of exercises that can be used to improve the sufferings of the back, but rather is a
bodybuilding routine for increasing muscle mass.














MONDAY

kai greene workout routine:
chest, shoulders and triceps

WARM UP :
5 minutes of warming up with rotating movements of both arms
and 5 sets of bench presses with light weight and 15 repetitions, resting
an average of 10 seconds for each series.


4 sets of bench press - 10 reps

4 sets of bench press with dumbells - 10


4 sets of 10-12 reps with pectoral contractor :

4 sets of standing barbel tricep extensions: 8-10 reps


3 sets of French press with 10 repetitions each


wide grip bench press 3 sets: 8-10 reps

3 sets of bench press close grip: 10 reps


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In all cases, 45 seconds of rest between other exercises.
TUESDAY
thighs, calves, and abdomen

5 minutes of warm-up with stretching of the legs, bending the knees and walking on a treadmill slowly.

5 sets of leg extensions with 15 repetitions


5 sets of leg abduction with 20 repetitions in each

4 series heel lift bar thighs least 15 repetitions

do until failure :


Abdominal curl 3 sets of 10 repetitions

3 sets of leg extensions with 10 repetitions



In all cases, 45 seconds of rest between other exercises.

WEDNESDAY
back, biceps and forearm

5 minutes of warming up with rotating movements of both arms
and 3 sets of pulley behind-neck with very light weight and 15 repetitions, resting
an average of 15 seconds between set.

4 sets of the chin bar, 15 repetitions


4 sets of pulley behind-neck, with moderate weight and high reps

3 sets of preacher bar 10 reps

3 sets of hammer curls, performing 10 repetitions

3 sets of dumbbell preacher of 10 repetitions each.

Curl 3 sets of forearm supination with at least 20 repetitions


3 sets of forearm pronated curl with at least 20 repetitions.


In all cases, 45 seconds of rest between other exercises.

THURSDAY
REST

FRIDAY
Repeat the routine on Monday, but if your priority is other parts of the body, you can
repeat the routine on Tuesday or Wednesday .

SATURDAY
Repeat the routine of the day Tuesday, but if your priority is other parts of the body, you can
repeat the routine on Monday or Wednesday.

the kai greene workout routine should only be performed by individuals who wants to increase mass.

Kai Greene Diet Plan

As already stated, Kai takes protein supplement, Carnivor. It can be taken as a post workout snack. After workout, your body needs to gain some immediate energy, which can be fulfilled by a shake containing 50 grams carbohydrates and 25 grams proteins.As an example to gain muscle mass, one can follow the below given sample diet plan -

Meal 1

4 Egg Whites
¼ Shredded Cheddar Cheese
2 scallions
2 slices Ezekiel Bread
1 fruit like apple

Meal 2

2 scoops Vanilla Protein Powder
1 cup blueberries
1 ounce Almonds
1 cup Vanilla Almond/ Coconut Milk
1 cup water

Meal 3
6 ounces grilled Flank Steak
1 ripe tomato
½ cucumber
1 teaspoon olive-oil

Meal 46 ounces boneless chicken breast
⅓ quinoa
2 walnutsCraisins (Dried cranberries)

Meal 5
5 ounces tuna steak, with 7 ounces cod
2 tbsp Parmesan cheese
2 Medium Yams
1 tbsp butter
4 stalks of Asparagus
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