Legendary Backs: Kai Greene

The ultimate freak of all backs

One of the things that separates Kai Greene’s back from everyone else in a posedown, is the way his striated lower, inner lats seem to peel away from his columnar spinal erectors like curtains parting. In his three-quarters rear one-arm biceps shot, he seems to have muscles in the lower half of his back that others  lack. Then again, most others don’t work as hard at high-lighting those muscles as he does. Kai chooses to finish his workout with deadlifts when his lats and lower traps are pre-exhausted and he can feel every little musle contract.

Kai's big back tip: "The weight is just a tool. If you’re trying to hammer a nail, do you focus on the hammeror the nail? You better focus on the thing you’re trying to hit—the nail— and not the tool for hitting that thing—the hammer. It’s the same with bodybuilding training. Focus on the thing you’re trying to hit, your muscle, and not the tool for hitting that thing, the weight.”

Kai's workouts are always changing based on what specific muscles he feels need the most attention. FLEX was on hand for one of The Predator's particularly grueling back sessions, and now you can try it for yourself:


1. Hammer Strength pullovers: 3 sets 10 reps*

2. Hammer Strength pulldowns: 3 sets 10 reps*

3. Front pulldowns: 4 sets 10 reps*

4. T-bar rows: 3 sets of 10 reps*

5. Barbell rows: 4 sets of 10-15 reps*

6. One-arm dumbbell rows: 4 sets of 10 reps

7. Back extensions: 3 sets of 20-30 reps (bodyweight0

8. Deadlifts: 2 sets of 20-30 reps

*Last set is a drop set

Click here for Kai's 10 Big Back Principles

More about: 



Subscribe to Flexonline

Give a Gift
Customer Service