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.