• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
News

Kai Greene Shares Grueling Arm Workout With Fans

by GI Team Published on May 8, 2020

This post may contain affiliate links (disclosure policy).

Kai Greene has one of the most impressive physiques in the business and he’s shared an intense arm workout with fans that would challenge even the most seasoned bodybuilder.

If you’re an aspiring bodybuilder of any level, you definitely admire the amount of work Kai Greene has put into becoming one of the best. Kai Greene’s work has earned him fame both on and off the Olympia stage as one of the greatest living IFBB pros and also a successful actor in crossover media like Stranger Things. If you want to get a closer look into the mind and body of Kai Greene, check out this arm workout video he uploaded to YouTube with one of his signature arm workouts.

Kai Greene shared with fans the routine he uses to maintain the beefy arms that have become one of his signatures as a bodybuilder. Check out the full workout below.

Phase One

  • Bench Tricep Dips (20/15/12 reps)
  • Tricep Extenders (20/15/12 reps)
  • Concentration Curls (20/15/12 reps each arm)

Phase Two

  • Single-Arm Cable Extensions (20/15/12 reps each arm)
  • Cross-Body Cable Extensions (20/15/12 reps each arm)
  • Leaning Preacher Hammer Curls (20/15/12 reps each arm)

Phase Three

  • Two-Arm Preacher Hammer Curl (20/15/12 reps each arm)
  • Reverse-Grip Cable Triceps Extension (20/15/12 reps each arm)
  • Close Grip Cable Extension (20/15/12 reps each arm)

Clearly, there’s a lot of adjustability to work with in this arm workout, which is definitely necessary since not all of us have the impressive strength and physique of a season Olympia pro like Kai Greene. This is definitely an intense one even on the easiest setting and not for the faint of heart. Probably the most shocking thing of all that Kai reveals in the video is that he does a circuit of all these exercises, three sets in a row, with no break in between.

Doing all three of those circuits in a row with no break sounds intimidating and it’s exactly that. This is definitely a workout that will have you feeling the burn the next morning. But if you really want to push yourself, it’s definitely worth it to try out the Kai Greene method and see the effect it has on your arms. It will definitely build major mass over time if it’s something you’re up for. Results come from consistency, obviously, so as heartbreaking as it is, that might mean doing this arm workout 2 or 3 times a week to see real results – and that’s going to be hell on your arms.

Real results require blood, sweat, and tears, and it’s clear Kai Greene understands that. Any seasoned Olympia pro turned famous actor has learned a thing or to about hard work along the way. It’s not easy getting huge arms, but nobody ever said it was. If you think you’re up for the challenge, go ahead and try out his arm workout for yourself. But just be warned – this is a seriously intense workout that will give you killer arms if you let it.


*All images and media courtesy of Instagram.

About GI Team

The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility