Train with Kai: Kai Greene Chest Workout

 You will learn a lot about how to work your chest & your life.

Post was from http://bodybuilding.dorianhowell.com/01/train-with-kai-kai-greene-chest-workout/chest-workouts/

Shoulders Max

Traps sets 10 of 15/12 reps heavy weight.
Only bad thing about training traps is that it gives me headaches. 

Front Deltoids Sets 8 of 10 reps mid to heavy weight.

Lateral Deltoids Sets 10 of 10 reps low to mid weight.

Rear Deltoids Sets 8 of 10 reps with low weight.
  For free exercises to work shoulders go to youtube.com/dorianhowellfitness

The Focus Point

In every bodybuilder there is point where they train a body part more then any other body part or muscle that is what most bodybuilders do. If you look at the best bodybuilders they focus on every body part  to make each muscle the biggest not just biceps and upper body bigger,

Top bodybuilders do have favorite muscles to work like Jay Cutler and chest, Ronnie Coleman and back and more.

For most people that do want to look great here's the focus point for them:

Anyone who looks at you for the first time they will look at you from the front so work on chest, shoulders, biceps, quadriceps, abdominal if you are topless.

Now bodybuilders have to train every body part at least once a week but for anyone who is not going in a bodybuilding event just work what will be show to people like say chest, shoulders, biceps, quadriceps, abdominal.

Here's a quick workout to can do from home.

for chest

dumbbell bench press if you don't have a bench just do it on the floor.

push-ups

for shoulders

dumbbell shoulder press

dumbbell upright row

bent over side raise

dumbbell shoulder shrugs

for biceps

ALT dumbbell bicep curls

ALT dumbbell hammer curls

ALT concentration curls

for quadriceps

dumbbell squats

sumo squats

walking lunges

Test Total Body Workout #2

My test is to workout everyday for 7 days and to see how I feel at the end of the 7 days .

Started 10/15/2012

Test workout is:

Barbell deadlifts.

Dumbbells bench presses.

Barbell bentover rows.

Ez-bar bicep curls.

Two-arm tricep extensions.

Arnold presses.

Walking lunges.

Torture twists.

Bridges.

Lying legs raises.

Sit-ups

Left side only - set 1 and 8 reps.

Reverse bicep curls

Tricep kickbacks

Shrugs.

Floor presses.

Bentover rows.

Shoulder presses.

Leg extensions and leg curls.

Seated calf raises.

Walk 1-way for 4 minutes.

Stretches for 4 minutes.

Total time I think will be 50 minutes for the start and will go down to 40 minutes.

BodyBuilding Results October. 15. 2012

BodyBuilding Results October. 15. 2012

Dorian Howell

Total weight 161 1/2. Body fat % unknown.

Body measurements:

Shoulders 47 inches. I measure 2 inches down from my shoulder bone to keep all results the same measure spot.

Chest 39 inches. I measure on top of my nipples again to keep all results the same measure spot.

Abdominals 27 inches. I measure 3 inches up from my belly button.

Hips 36 1/2. I measure 6 inches down from my belly button.

Right upper arm 14 1/4 inches. I measure 4 inches off the line from elbow.

Left upper arm 13 1/2inches. I measure same as right.

Right lower arm/forearm 11 1/2 inches, I measure 2inches off the line from elbow.

Hand downward with both hands.

Left lower arm/forearm 11 inches, I measure same as right.

Right thigh 22 inches. I measure 8 inches off knee cap in a spot that gone in a bit.

Left thigh 21 inches. I measure same as right.

Right calves 14 1/2 inches. I measure 11 inches from the floor.

Toes pointed up.

Left calves 14 inches I measure same as right.

Total inches 270 3/4

I will work on my left side with 1 set of 8 reps. exercises:

Reverse bicep curls, Tricep kickbacks, Shrugs, Floor presses, Bentover rows, Shoulder presses,

Leg extensions and leg curls, seated calf raises

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Test Total Body Workout #1

First off, here's the first post and first workout I did using this type of training

http://bodybuilding.dorianhowell.com/10/test-total-body-workout-1/bodypictures/

I did skip I think 2 days in total #1 I did 90minutes of biking with my dad and #2 played racquetball with my friends.

I got my total workout time to 27minutes! by having the weights ready for my next workout the following day.

Next way that help save on time was change which exercises I did first here's how I changed it

Exercise #1 Machine bench press and triset with barbell deadlifts and sumo squats.

#2 Barbell bent-over rows follow by weighted chair dips.

#3 Standing ez-bar bicep curls. I know that using barbell would has save more time then using a EZ-bar, because I have to put on the plates but I got a better biceps workout using EZ-bar.

Time saver would be right here to do barbell bicep curls and hang clean press right now.

#4. Bridges follow by lying straight leg raises I didn't get my legs fully straight doing this.

#5. tortue twists follow by sit-ups feet under dumbbells.

Time saver again would be to do torture twist first then sit-up, leg raise and bridges because I have to move to my bench to do them.

I only felt pain after doing the workout for 2 days in a row, and on 3 day I skip to bike with my dad.

Overall I will keep doing this type of training because I feel better.

Test Total Body Workout #1

My test is to workout everyday for 7 days and to see how I feel at the end of the 7 days .

Started 10/8/12.

Test workout is:

Machine chest presses first set was warm up lbs plates 4 x 6 reps.

real set lbs plates 6 x 5 reps.

Barbell Deadlifts first set was warm up lbs 50 x 5 reps.

real set lbs 155 x 5 reps.

I did superset with chest press and deadlifts, than rested 2 minutes.

Barbell bent-over rows. lbs 85 x 8 reps

Sumo squats. lbs 75 x 16 reps

Chair triceps dips lbs 40 x 11 reps.

Standing barbell biceps curls lbs 55 x 6 reps.

Bridges x 21 reps.

Leg raises x 12 slightly bent knees I must get my knees straighter.

Torture twists x 5 reps. each hold 1 second I'm, working up to more seconds hold.

Sit-ups x 11 reps.

Hang-clean and presses. lbs 70 x 1 1/2 reps

I think it's 60ft.

walk 1-way time for 4minutes to see how mary times I can walk back and forth.

8 times.

stretches = 4 minutes

total time of everything 40minutes.

Funny workout and I feel great after the workout