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Flex Wheeler Workout Routine and Diet Plan

Flex Wheeler Workout

Kenneth “Flex” Wheeler is a professional bodybuilder from the United States. He was born on August 23, 1965, and is a member of the IFBB. He is the only person to have won the Arnold Classic four times, and Arnold Schwarzenegger said that he was one of the best bodybuilders he had ever seen.

Ronnie Coleman seems to have thought that Flex Wheeler was the most attractive bodybuilder he had ever seen. Wheeler went to Fresno State and was mostly from Fresno, California. Wheeler is known for being flexible, which includes being able to do a split. This is how he got his name, “Flex,” which means “split.”

In this article, we’ll talk about what Flex Wheeler does all day to get the great body he has right now.

Flex Wheeler Body Stats

  • Date of birth: August 23, 1965
  • Height: ‎ 5’7″ (170cm) (170cm)
  • Weight: 225 – 235lbs (102.1–106.6kg)
  • Chest: 56 inches
  • Waist: 33 inches
  • Biceps: 24 inches

Flex Wheeler Workout

Flex Wheeler Workout Routine

Wheeler said that before he was a bodybuilder, he was a martial artist. As a child, he wanted to teach martial arts, but life took him in a different direction. He learned how to fight and started lifting weights at the same time. When he was 19, he took part in his first bodybuilding competition. After two years, AAU Teen Mr. America named him the winner. He got the nickname “Flex” because of how well he could adapt to different weight-lifting styles.

Chest Workout

Flex’s opening chest exercise is to use a barbell bench to do an exercise. During the exercise, he does as many set and rep repetitions as he can. The exercises below will help you build a chest like Flex.

  • Incline barbell bench: 5 sets & 10–12 reps
  • Flat machine press: 5 sets & 10-15 reps
  • Flat dumbbell bench press: 5 sets & 8–12 reps
  • Hammer strength press: 5 sets & 10-15 repetitions
  • Incline dumbbell fly: 5 sets & 15-20 reps

Back Workout

Flex worked out his upper, middle, and lower back muscles to get a big body. He also did flexibility exercises to fix his back. Flex’s Back workout gives your muscles a very hard workout and helps them get strong.

  • Assisted pull-up machine: 5 sets & 10 reps
  • T-bar row: 5 sets & 10-15 reps
  • Close grip seated cable row: 5 sets & 8–12 reps
  • Close grip lat pulldown: 5 sets & 8–12 reps
  • Barbell deadlift: 5 sets & 8-12 reps

Arm Workout

You can stretch your biceps and triceps to build your arms with the arm workouts below. With just a few small changes, you can feel the difference in your body.

  • Triceps pushdown machine, 4 sets & 10-15 reps
  • Single-arm machine preacher curl: 4 sets & 10-15 reps
  • Single-arm triceps extension with a rope: 4 sets & 10-15 reps
  • Machine preacher curl: 4 sets & 10-15 reps
  • Dumbbell alternating curl: 4 sets & 10-15 reps

Shoulder Workout

To get strong shoulder muscles, you need to put a lot of effort into your mass stock and do several exercises. Here are the shoulder exercises that Flex Wheeler does.

  • Dumbbell rear delt fly: 5 sets & 10-15 reps
  • barbell upright row: 5 sets of 8–12 reps
  • Incline dumbbell front raise: 5 sets & 10-15 reps
  • Smith machine overhead press: 5 sets & 8–12 reps
  • Reverse pec deck: 5 sets & 15-20 reps
  • Machine shrug: 5 sets & 12–15 reps

Leg Workout

Here are the Leg Workout, Leg press, and many other exercises that you can do with the Flex Wheeler. Leg exercises are done with a very high average number of reps compared to other exercises.

  • Single leg extension: 4 sets & 15-20 reps
  • Leg press: 4 sets & 15-20 reps
  • Hack squat: 4 sets & 15-20 reps
  • Lying hamstring curl: 4 sets & 15-20 reps
  • Leg extension: 4 sets & 15-20 reps
  • Sitting calf raise: 4 sets & 20 reps
  • Donkey calf raise: 4 sets & 20 reps

That was everything you needed to know about Flex Wheeler weekly workout routine. Because he has different needs and body types, his workout routine is not always the same. But he does follow and share with his fans and followers some tips that help them get the most out of their workouts.

Flex Wheeler Body

Flex Wheeler Diet Plan

Putting time and thought into choosing the right diet and other things that will help us stay healthy, such as watching how many calories we eat and what we should eat, is important. If you want to build muscles, it’s more important to think about what you eat and how much sleep you get. The diet of Flex Wheeler is something I’d like to tell you about.

Flex eats the following as a part of his diet:

Meal 1

  • 1.5 cups whites of eggs
  • 2 complete eggs
  • 1 cup oatmeal
  • 1 tablespoon of peanut butter

Meal 2

  • 6 oz. chicken breast that’s been grilled
  • Salad

Meal 3

  • 6 ounces of turkey meat
  • White rice, 1 cup
  • Broccoli

Meal 4

  • 2 whey protein scoops
  • 1 banana
  • 1 tablespoon of peanut butter

Meal 5

  • 6 oz. of beef
  • Brown rice, 1 cup
  • Asparagus

Meal 6

  • 6 oz. chicken breast that’s been grilled
  • 1 ounce of sweet potato
  • Spinach

Also, read Kali Muscle Workout Routine & Diet Plan.

Last Updated on October 9, 2023 by anup