Training

The Predator's Mean Greene Back Workout

Kai Greene takes you through his methodical back training routine.

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MACHINE ROW

Greene will change his grip on these between and within workouts to target different areas of his back. He pulls his elbows back as he does before hitting a rear lat or back double biceps pose, squeezing the meat of his mid and lower back together.

Jason Breeze

SEATED ROW

Here Greene is doing this movement on a seated cable row station. He also often does them on a machine. Again, it’s about drawing his elbows back, contracting the fibers of his mid and lower lats, then letting his arms go out far enough away from his body that he gets a good stretch in his wings without stretching his upper body out over his toes.

In a previous shoulder training article it was mentioned how Greene will bring the handle into his upper chest to feel these in his rear delts and traps. When he’s targeting his back (as he is here), the handle is brought in toward the abdomen.

Jason Breeze

DEADLIFT

Greene likes deadlifts because, much like squats, they work everything. Greene feels trainers who neglect their deadlifts are going to have a lot of empty space between their lats and upper glutes. He gets his butt down at the beginning of the rep like he’s sitting into the movement. His hands are usually both over, not one-over one-under like a powerlifter. Greene wants to feel these throughout the rear of his body, especially in his spinal cords.

Jason Breeze

TYPICAL GREENE TRAINING SPLIT*

  • MONDAY | Chest & Calves
  • TUESDAY | Shoulders & Forearms
  • WEDNESDAY | Back
  • THURSDAY | Off
  • FRIDAY | Legs & Calves
  • SATURDAY | Arms
  • SUNDAY | Off

 TYPICAL GREENE BACK ROUTINE* 

  • WIDE-GRIP PULLDOWN | SETS: 4 | REPS: 12-20
  • CLOSE-GRIP PULLDOWN | SETS: 4 | REPS: 12-20
  • BARBELL ROW | SETS: 4 | REPS: 8-12
  • T-BAR ROW | SETS: 4 | REPS: 12-20
  • SEATED ROW | SETS: 4 | REPS: 12-20
  • DEADLIFT | SETS: 4 | REPS: 20

*Greene's workouts and the order in which he performs them are highly instinctive.

 FLEX 

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