Back Exercises

Kai Greene: Back Workout

The workout that built one of bodybuilding’s best backs.

Kai Greene: Back Workout
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The key to building one of bodybuilding’s greatest backs, according to Kai Greene, is a combination of relatively light weight, high volume exercise, and a deep mind-muscle connection.

“The mind-muscle connection is the No. 1 factor in training,” Greene says unequivocally. “Practice posing between sets or anytime. Eventually, your mind and muscles will speak the same language.”

Kai Greene’s back blitz

In addition to posing between sets, Greene uses iso-tension and takes each rep through a full range of motion, feeling a full stretch of the lats on every negative portion before lifting the weight back up.

THE WORKOUT

Exercise				            Sets	Reps
Lat Pulldown                                         4          10-12
Low Cable Row                                        4	        10-12
T-Bar Row		                             4	        10-12
Machine Row		                             4	        10-15
One-Arm Dumbbell Row                                 4          10-15
Deadlift                                             4          12-15
 
SEE IT: "Visualization is an essential bodybuilding tool, but also an essential tool for success for life in general," Greene says.
 

Quick Tip: "I go by feel," Greene says. "The weight is just a tool. Do you focus on the hammer or the nail? You better focus on the thing you're trying to hit."

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