Kai Greene, also known as the ‘The Predator’, ‘The People’s Champion’, and ‘Mr Getting It Done”, has one of the most impressive, monster like physiques to ever grace the Mr Olympia Stage! Including a 3D chest that pops like CRAZY! This Kai Greene inspired Carnivorous Chest workout incorporates the time tested, old school bodybuilding techniques of volume, heavy weights, compound exercises and drop sets.
For this workout, we’re focusing on the UPPER chest to build a well developed, full chest that has that 3D appearance like Kai Greene!
The upper chest is an area that many lifters tend to ignore in their quest for a bigger and thicker chest… most lifters only focus flat bench and decline bench work because they can handle more weight than incline work. So starting with incline exercises will shock the chest and send it into GAINS mode!
This workout is designed to be performed with an experienced and reliable training partner as we will be going to failure using heavy weight and incorporating some NASTY intensifying techniques into this routine.
For this workout we highly recommend the following:
- A RED-HOT pre-workout supplement
- A reliable training partner
- A pair of TMJ Wrist Wraps
Let’s DO THIS!
Exercise 1: Incline Barbell Bench Press
We’re going to kick this Carnivorous Chest Workout off with the Incline Barbell Bench Press for MAXIMUM upper chest GAINS!
Make sure to lock your form down right from the warm up sets, using a slight back arch with your feet firmly placed on the floor. Ensure you keep your shoulder blades high on the bench, clench your traps together, keep your chest high and your chin tucked in. The grip on the bar should be shoulder width apart, with your hands wrapped enclosed around the bar and elbows in nice & tight.
Use slow controlled reps on the eccentric (negative) phase of each rep, and focus on the contraction of the chest on the concentric (positive) phase of each rep. Refrain from completely locking out your arms at the top of each rep as this will keep tension on your chest at all times, and ensure you keep your shoulders pinned back and out of the movement. For each working set use enough weight to cause failure (a spotter will be required for the two final working sets, as we want to go beyond failure, and then some). Really push these sets HARD, progressively increasing the load and hitting failure so your chest is FORCED to adapt and GROW!
Set 1: Warm up set with just the bar or a light weight for 20 reps.
Set 2: Second warm up set. Use a light weight performing 12-15 controlled reps, not hitting anywhere near failure.
Set 3: First working set. Use enough weight to cause failure between 10-12 reps.
Set 4: Second working set. Use enough weight to cause failure between 8-10 reps. Then without racking the weight, and without locking your elbows out, rest at the top of your final rep for a count of 5-10 seconds, then chase another 2-4 reps with the help of your spotter (constant tension rest-pause set).
Set 5: Final working set. Increase the weight to cause failure between 6-8 reps. The goal for this set is to make sure you can complete at least 6 rep unassisted, and the final two reps with a spotter. Now drop the weight by around 50% and rep out to failure. Now drop the weight again down to just the bar and have your spotter physically PUSH DOWN on the bar for the eccentric (negative) phase of each rep while you fight against the resistance. Complete 5 of these “forced negative” reps (forced reps into drop-set into forced negatives).
*Rest 3 minutes between sets, which is ideal for strength based training.
Exercise 2: Incline Dumbbell Flyes
Now that we’ve just performed a heavy compound exercise your chest should be warm and full of blood. So we’re going to back this up with an OLD SCHOOL isolation movement; Incline Dumbbell Flyes. By performing a second incline movement were putting that upper chest into OVERDRIVE and forcing it to GROW!
Set your incline bench to no higher than 30 degrees and get ready to perform this movement with some HEAVY ASS weight! Focus on a full stretch at the bottom of each rep (no half rep BS) by keeping your arms as straight as possible at all times (no excessive bending at your elbows! Remember this is a FLYE, not a PRESS).
Set 1-2: Warm up sets. Use a light weight for 12-15 reps.
Set 3-4: It’s time to WORK! Pick a weight that allows you to hit 10 – 12 reps. You will need a spotter for these sets; the final reps should be extremely difficult and require assistance.
Set 5: Final working set. Aim for 8 reps with MAXIMUM weight for MAXIMUM GAINS. You have to achieve 8 reps, no matter what! If a rest pause is required then take one.
*Rest a maximum of 2 minutes between sets
Exercise 3: Flat Barbell Bench Press
The Flat Barbell Bench Press… the “go to” exercise for building a JUICY and THICK chest. We’re increasing the INTENSITY on this one by throwing in some drop-sets that will make your chest SORE for DAYS! When loading the weight you will need to use 3 plates on each side of the bar (for example a 20kg plate, a 10kg plate and a 5kg plate for a total starting weight of 90kg including the bar). This will help keep rest to a minimum during each drop set, increasing the intensity and forcing you to push through your PAIN barrier!
We’ll be using the same weight for all three working sets, so make sure you pick an appropriate weight.
Set 1-3: Working sets. Use a weight that causes failure at around 10 reps, immediately remove a plate from each side of the barbell and hit another 10 reps (drop set). Then remove another plate from each side and go to failure (double drop set).
*Rest 3 minutes between sets
Exercise 4: Straight Arm Dumbbell Pullovers
Let’s FINISH this!
For the final exercise we will be throwing in an absolute old school classic, Straight Arm Dumbbell Pullovers. This BARE BONES exercise is great for stimulating the inner portion of the chest and adding some MEATY detail. This exercise comes with a high risk of injury, so we recommend using an extremely slow and controlled rep tempo and getting a deep STRETCH so you don’t SNAP your sh!t up! As a general guideline the dumbbell should extend over your head and beyond the eye line for a DEEP stretch, then immediately squeeze the dumbbell hard keeping tension on your chest to return the dumbbell to the starting position. KEEP TENSION! Do not overextend the dumbbell to the point where your chest is no longer under tension!
Mind-muscle connection is important on this exercise, because your lats can come into play if you don’t keep focus on your chest. Be sure to use a flat “palms up” grip on the dumbbell to ensure maximum chest stretch on each and every rep, and “Go Long”… reach back as far as possible with straight arms at the bottom of each rep for maximum chest stimulation.
Set 1: Warm up set with light weight for 20 reps with a good amount of time under tension.
Set 2: First working set. Use enough weight to cause failure around 15 reps.
Set 3: Second working set. Increase the weight to cause failure around 12 reps
Set 4: Final working set. Increase the weight causing failure at 10 reps. Maintain good form and keep tension on your chest at all times.
*Rest 1-2 minutes between sets
There you have it! AWESOME work!
Your chest should be PUMPED and on FIRE. One step close to building that Kai Greene like 3D chest.