Top Kai Greene Shoulder Workout Routine In 2022


The most amazing Kai Greene shoulder workout program that many people are much concerned is here.

 In fact, the V-shape shoulder of Kai Greene has drawn attention to many gym-goers in the fitness industry.

However, attaining bigger shoulder muscles like Kai has been a challenge to them.


This may be due to the lack of the best shoulder workout routine.

Trying Kai Greene shoulder workout routine can be goal-oriented.

Therefore, this article provides you with Kai Greene shoulder workout tips  and beginners tips to let you achieve your dream goals in the fitness industry.

Who Is Kai Greene?

Kai L. Greene is an American expert muscle head, fitness coach, craftsman, and entertainer.

He came in runner up at 2012, 2013, and 2014 releases of the IFBB’s Mr. Olympia rivalry before apparently retiring, and is frequently viewed as perhaps the best muscle head to have always lost the opposition.

Kai Greene is a 45-year-old expert IFBB jock who most as of late won the Arnold Classic in 2016.

Leslie Kai Greene is 5’8″ tall and tips the scales at around 265 pounds during rivalries and as much as 300 pounds when he is not in prompt planning.

Leslie Kai was brought into the world in Brooklyn, New York, however, his youth was full of nightmares.

He spent numerous years in child care and fell into some difficulty in school. According to his own profile, it was an educator that acquainted him with adolescent weight training rivalries.

Here is Kai Greene shoulder workout routine

On shoulder day, Kai Greene performs his best workout.

Accoring to Jason Brumitt, and Barry Dale, the workout targeted all the shoulder muscles. On Kai shoulder day, he also includes few reps on forearms.

Let has look on Kai Greene’s shoulder workout details. How he performs the workouts.

Every day before Kai can start resistance training; he starts and finishes with warm-ups and stretches. This as enable him to avoid workout injuries.

kai greene workout moments

         1. Barbell clean and press

Kai performs 3 to 4 sets of barbell clean and press with 10 to 12 reps and rest for 30 to 60 seconds between sets.

This enables him to gain V- shoulder back.

         2. Dumbbell lateral raise

He performs another sets and reps with dumbbell lateral raise.

With dumbbell, he performs 3 to 4 sets and 10 to 12 reps for each set.

        3. Upright row

Kai performs upright row 3 to 4 sets with 10 to 12 reps for each. This targets most of the shoulder muscles.

Therefore, enabling him to get bigger shoulder muscles.

        4. Military press

Kai Greene also do military press, the hard way the only way.

You may fear military press. However, Kai love it more. He performs 3 to 4 sets with 10 to 12 reps for each.

Kai rest for 30 to 90 seconds after each set.

This yields bigger back muscles and V-shape shoulder.

After the above workouts, Kai performs forearms workout. He performs 4 sets with 12 reps each.

          5. Chin-up

Kai Greene performs pull-up or chin-up for 4 sets, 10 to 12 reps per set. 

He hold with a wide grip to gain V-shape shoulder.

         6. Machine cable row shoulder workout

Kai Greene also performed seated cable row and cable crossover using the machine cable.

He performed 4 sets, 10-12 reps per set. Watch Kai Greene shoulder workout video(3)

Beginner’s shoulder workout routine guide

As a beginner, you need to follow this workout routine.

Starting at low pace and progressing day by day is all that I expect from you. Therefore, perform below shoulder workout routine.

On barbell clean and press, you need to perform 2 sets with 6 to 8 reps each and rest for 30 to 90 seconds.

Dumbbell lateral raise– do another 2 sets with 6 to 8 reps and rest for 30 to 90 seconds between each set.

On Upright Row, perform 2 sets for 6 to 8 reps and have a break for 30 to 90 seconds between each set.

Military press– performs another 2 sets for 6 to 8 reps and rest for 30 to 90 seconds.

Chin up– perform another 2 sets, 6-8 reps

Machine cable row and cable crossover– perform 2 sets for 6-8 reps and call it a day.

This will enable you to gain bigger V-shape shoulder muscles.

You can increase the sets and reps after one to two weeks.


Be rest assured to achieve your dream goals with these tips.


Table of Shoulder  Workout Program for Beginners
Shoulder  Workout
Type of Shoulder Exercise Sets Reps per set
On barbell clean and press 2       6-8
Dumbbell lateral raise 2        6-8
On Upright Row 2        6-8
Military press 2        6-8
chin-up/pull-up 2        6-8
Machine cable row and cable crossover 2        6-8


Note:  Avoid using too heavyweight to do away with injuries. Just use enough weight that you can lift comfortably.


Summing it up

Nothing comes easy, you must be result oriented.

Avoid excuses and start following the best workout routine for aesthetically pleasing v-shaped shoulder muscles.

You can achieve it. Get it done.

Finally, the most common shoulder-training mistake is overtraining.

Do not overtrain; working the shoulder muscles twice a week is enough for anybody. You can’t rush progress


About Victor Tannos

Vick is a researcher, freelancer, content writer, and lifelong learner with an ongoing curiosity to learn new things. Vick uses that curiosity, combined with his experience as a freelance to write about valuable topics on health, fitness, and lifestyle.

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