Provides Strength with Massive Shoulder Workouts


While bodybuilder Kay Green has no reason to return to the stage right now, the veteran bodybuilder continues to train hard and further improve his massive physique.

The 47-year-old bodybuilder has competed in the Men’s Open in the IFBB Pro League for nearly two decades. Green has earned several career shows during his career, including three Arnold Classic victories. He is a six-time Olympian, finishing in the top five in all but one.

The perfect opponent in the story of 7-time Olympian Mr. Phil Heath, Green gave the champion everything he could handle. However, he never won the prestigious title despite coming close to achieving it several times. “The Predator” is one of the greatest bodybuilders who never won the Mr. Olympia title.

The 2016 Arnold Classic Brazil was the last time Green competed, and he was victorious at the show. However, he has yet to officially retire from the sport. In a recent interview, Green refused to close the door on a possible comeback.

The 47-year-old is a big presence on the internet and regularly shares bodybuilding content on social media platforms. Most recently, he did an intense shoulder workout at the gym with pro wrestler and AEW star Brian Cage.

The duo worked out intensely, but in Green’s usual playful way. So let’s see what exercises they include in their training sessions.

Kay Green’s Back Workout at Altitude Gym

Superset: Reverse Pedal Deck Flyboard and Machine Lateral Lift

Green and Cage start the workout by targeting the inner and rear delts with this superset. Supersets are great for increasing the aerobic intensity of your workouts and reducing your workout time.

The duo did all the setup in this superset to warm up the deltoids before moving on to the next pre-set.

Panata Smith Machine Shoulder Press

The overhead press primarily targets the front deltoids, but also activates the pecs and upper back muscles.

The training partners complete the heavy weight of this compound movement and return to the lateral drill again.

dumbbell lateral raise

While the anterior and posterior deltoids get adequate work during the push-pull movement, the lateral deltoid must be activated through lateral movements. Therefore, these must be incorporated into a shoulder training routine for full growth. Next, the training partners performed some dumbbell lateral raises, some heavy pushes, and then another front deltoid exercise.

Machine overhead press

Another variation of overhead presses is lateral elevation. Green and Cage started with a few sets and then talked to each other about injury prevention.

“As I have more experience and mileage in my joints, I have to become more aware of how I do certain things. I see joint health as an ongoing learning process to help continue to live longer,” Green said.

The two agree that dealing with injuries can really change a person’s perspective on longevity, Green said:

“Everybody’s invincible until they’re not! Before that, everybody’s a tough guy.

After a few intense sets, the Titans jumped into the next action.

Bend Over Dumbbell Lateral Raise

Although the rear deltoids are stimulated during many back exercises, it can be difficult to activate them with other shoulder exercises. Therefore, it is imperative to include rear-specific movements in your shoulder training program.

Green and Cage annihilated a few sets of bent-over dumbbell lateral raises without compromising technique before moving on to the next move.

Neutral Handle Dumbbell Front Raise

Dumbbell front rolls target the anterior deltoid almost exclusively, but they also activate the clavicular head of the pectoralis major to some extent. After some movement using the neutral grip, Green moved on to another rear delt exercise.

machine rear lift

Free weights as well as machine variations of the rear delt increase the load on all the muscles that make up the shoulder girdle. While the rear deltoid is the primary target muscle for this exercise, it also helps improve posture by working several upper body muscles.

The training partner does a few sets on the plate loader before moving on to the next exercise.

cable front bump

The anterior deltoid is used for heavy compound movements such as the bench press. Developing them through a variety of anterior deltoid exercises can translate into heavier, compound movements.

Cable machines maintain muscle tension throughout the entire range of motion, thereby more effectively helping to achieve hypertrophy and strength gains.

cable surface tension

This cable machine exercise helps with overall training and development because it targets the upper posterior chain muscles.

The two pull-out sets of cable face pull to work the laterals, posterior deltoid, infraspinatus, trapezius, conus minor, and brachialis and brachialis of the arm.

This move was the finisher of Kay Green’s shoulder training session, as he ended it after some good setups.

Back exercises follow the following sequence of exercises:

  • Superset: Reverse PEC Deck Fly and Machine Lateral Lift
  • Panata Smith Machine Shoulder Press
  • dumbbell lateral raise
  • Machine overhead press
  • Bend Over Dumbbell Lateral Raise
  • Neutral Handle Dumbbell Front Raise
  • Delta lift at the rear of the machine
  • cable front bump
  • cable surface tension

Green has extensive bodybuilding knowledge and decades of training experience. Watching him train is always an enriching and motivating experience.

Looking at his impressive physique after so many years away from the game, one can’t help but want to see him compete again soon.

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