Kai Greene's Arm Workout to Sleeve-Ripping Biceps & Triceps

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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As a personal trainer, I often look to the most successful athletes for inspiration and guidance; Kai Greene is undoubtedly no exception.

So, I dedicated several hours to examining one of the most inspiring bodybuilders, Kai Greene's arms' training session, sure to inspire even the most novice fitness enthusiasts.

His Stats

  • Age: 47
  • Height: 5”8’
  • Weight: 303 lbs (off-season)
  • Waist: 33”
  • Chest: 58”

Kai Greene’s Arm Workout Routine

Kai Greene flexing his arm muscles in the gym

Kai Greene shares his varied workout routines that target different muscle groups with his followers on his social media platforms, including an arms training video that works the short head and the long head of the biceps, as well as the triceps and forearm.

  1. Rope triceps pushdown - 4 sets with 10 to 15 reps
  2. Incline dumbbell - 4 sets with 10 to 15 reps
  3. Standing dumbbell tricep extension - 4 sets with 10 to 12 reps
  4. EZ bar bicep curl - 4 sets with 10 to 12 reps
  5. D handle cable curl - 4 sets with 10 to 12 reps
  6. Cable preacher curl with a V handle - 4 sets with 10 to 12 reps

Kai prioritizes injury prevention in his regimen, integrating stretches and methods to prevent typical arm injuries from rigorous workouts.

Drawing from my fitness coaching experience, I've seen clients significantly benefit from such preventative practices.

Workout Principles

Kai Greene doing arm workout in the gym

For Kai Greene, health comes first, before performance and aesthetics.

HIgh-Intensity Exercises

As someone dedicated to pursuing excellence in fitness, he understands the importance of having a healthy cardiovascular system — not just for endurance but for improving one's appetite.

Similarly, a study published on Nature.com has revealed that high-intensity workouts are linked to an increase in the molecule Lac-Phe in the blood, which is associated with suppressed appetite and lowered body fat [1].

Diverse Arm Workouts

Kai believes it’s not enough to repeat the same arm workouts week after week.

To see real progress, he recommends diversifying your movements, angles, and intensity and keeping tension throughout the entire range of motion.

That's why Kai performs antagonistic supersets once a week for all of his arm workouts.

Not only does this technique produce more force in both muscle groups, but it also lets you get in more work in less time, according to studies published by the National Institutes of Health [2,3].

“Health comes first. Performance and aesthetics follow. Your cardiovascular health is important, do make a ritual out of your cardio. You won’t be gassed during your training and your appetite will improve”

- Kai Greene, Professional Bodybuilder

Post You May LikeTop Resistance Band Supersets for Upper Body Workouts

Kai Greene’s Diet Plan

  • Meal 1: Ezekiel bread, egg whites, white rice, and an apple
  • Meal 2: Vanilla protein powder and almond milk
  • Meal 3: Grilled flank steak, cucumber, olive oil, and sweet potatoes
  • Meal 4: Chicken breast, walnuts, and quinoa
  • Meal 4: Protein shake, raisins, and avocado
  • Meal 5: Tuna steak, yams, parmesan cheese, and asparagus

Nutrition Principles

Close up shot of whey protein and whey bars

Kai Greene follows a rigorous diet of 5-7 daily meals, timed for optimal performance and arm development. This regimen, rich in proteins and nutrients, supports muscle growth and recovery.

He eats every two hours, focusing on hydration, protein, and carbs, and often opts for food delivery due to his busy schedule.

In my fitness coaching, similar structured meal plans have proven effective for clients' muscle development.

Also Read:

Which Supplements Does Kai Greene Take?

Kai Greene takes pre-workouts, post-workouts, and protein powders to improve his athletic performance.

His company’s product range should give you an idea of other supplements he regularly takes:

  • Whey protein
  • BCAAs
  • Mass gainer
  • Pump booster

Read More: Breaking Down Kai Greene's Workout Program and Supplements


What Are the Best Arm Workouts Kai Greene Uses?

The best arm workouts Kai Greene uses are triceps pushdowns, concentration curls, close grip cable extensions, hammer curls on the preacher bench, and cable pushdowns.

How Big Are Kai Greene Arms?

Kai Green’s arms are 22 inches - a size typically reserved for the biggest and most muscular bodybuilders of all time.


  1. https://www.nature.com/articles/s41586-022-04828-5
  2. https://pubmed.ncbi.nlm.nih.gov/20733520/
  3. https://pubmed.ncbi.nlm.nih.gov/15705035/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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