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Flex Wheeler Workout Routine and Diet Plan

Who is Flex Wheeler?

The American IFBB pro bodybuilder Kenneth “Flex” Wheeler (born August 23, 1965) is a competitor of the sport. A record four times winner of the Arnold Classic, he was described by Arnold Schwarzenegger as one of his finest bodybuilders. Wheeler was reportedly the best physique contestant Ronnie Coleman had faced. Originally from Fresno, California, Wheeler attended Fresno State. Poverty was a part of his upbringing. Children who were abused and who had suicidal tendencies were Wheeler’s victims. Dyslexia caused him problems in school, but he excelled in sports. Taking up martial arts as a teenager, Wheeler later discovered weight training and began bodybuilding. It is documented that he views himself first and foremost as a martial artist. Wheeler is known for his flexibility, which includes the ability to do a split, which led to his nickname.

Flex Wheeler Workout

Flex Wheeler Body Measurements

Flex Wheeler Workout Routine

Keep your body hydrated by drinking water before you begin your workout routine or exercise routine. It is also important to warm up before exercising and cool down by stretching your muscles. You will be able to exercise without getting injured.

CHEST WORKOUT

The barbell bench is the first thing Flex uses to exercise his chest. As much as he can, he performs sets and repetitions in every exercise. The following exercises will help you build Flex’s chest.

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

BACK WORKOUT

Flex trains every muscle in his back, from the upper back to the middle back, to achieve a massive physique. The set of Flex’s Back Workouts is designed to help you build strong muscles.

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

ARM WORKOUT

In the following Arm exercises, there is a biceps and triceps exercise for building your arms. It is amazing how those little movements can have such a big impact on your body.

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

SHOULDER WORKOUT

When you want a strong shoulder muscle, you must disturb all your shoulder muscles and work them in various ways, and this is what Flex Wheeler’s shoulder workout looks like.

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

LEG WORKOUT

It includes exercises such as the Leg Press, Leg Workout, and many other exercises, and as a result, the number of reps of each exercise is higher than most.

  • 4 sets & 15-20 reps — 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 & 20 reps — Seated calf raise
  • 4 sets & 20 reps — Donkey calf raise

You need a lot of work to develop bodybuilding like Flex. His diet plan, his exercise routine, and his daily routine all inspire and motivate us. 

Flex Wheeler Workout

Flex Wheeler Diet and Nutrition

All of our body health depends on which type of diet we choose for ourselves, such as paying attention to the calories in the diet and many other factors like what should we eat? You should be aware that gaining muscle is more about what you eat and sleep than anything else. I would like to share with you Flex Wheeler’s diet.

Flex believes that understanding your body is key to becoming a successful bodybuilder. All macronutrients, such as protein, carbohydrates, and fat, are discovered by him. There is no question as to what should be eaten, how much should be eaten. Wheeler’s kidney problems require him to eat a reasonably healthy diet most of the time.

 

During an interview for Muscle & Fitness, Flex’s trainee, Stan Efferding, claimed that he increased his calories, eats more often, and trains more before competitions. Six meals a day with six to eight ounces of meat and one serving of carbohydrates made up his pre-contest diet.

The above diet plan shows what Flex eats in a single day to maintain his best shape, as you can see Flex consumes nearly 6 meals a day. To build massive muscle mass, he says you should lift heavy weights and consume more calories than you normally would. Besides supplements, he also takes exercise. While exercise plays an important role in bodybuilding, nutrition and diet also play a huge role in appearance. Flex Wheeler’s exercise routine is shown below.

As part of Flex’s routine, he eats the following On Season Meal Plan.

MEAL 1

  • 1.5 cups egg whites
  • 2 whole eggs
  • 1 cup oatmeal
  • 1 tbsp peanut butter

MEAL 2

  • 6 ounces grilled chicken breast
  • Salad

MEAL 3

  • 6 ounces ground turkey
  • 1 cup white rice
  • Broccoli

MEAL 4

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

MEAL 5

  • 6 ounces steak
  • 1 cup brown rice
  • Asparagus

MEAL 6

  • 6 ounces grilled chicken breast
  • 1 cup sweet potato
  • Spinach

Off-Season Diet:

Meal 1

  • 1 cup of oatmeal
  • 2.5 cups of egg whites

Meal 2

  • 12 oz chicken breast
  • Steamed vegetables with 1 cup of brown rice

Meal 3

  • 12 oz beef tenderloin
  • Medium-sized sweet potato

Meal 4

Same as meal 3

Meal 5

  • A cup of brown rice
  • 12 oz white chicken breast

Meal 6

  • Steamed Broccoli
  • 12 oz halibut or tilapia

Meal 7
Same as Meal 6

Flex Wheeler Supplements and Extras

  • mix of caffeine, taurine, and niacin

Flex Wheeler Achievements and Awards

  • 1985 — AAU Teen Mr. America 1st (MT)
  • 1987 — Rust Wanner 1st MW
  • 1989 — NPC Contra Costa 1st (HW)
  • 1989 — NPC Governor’s Cup 1st (HW and Overall)
  • 1989 — NPC California Championships 1st (LHW)
  • 1989 — NPC Nationals 5th (LHW)
  • 1990 — NPC Junior Nationals 2nd (HW)
  • 1991 — NPC Nationals 2nd (HW)
  • 1991 — NPC USA Championships 2nd (HW)
  • 1992 — NPC USA Championships 1st (HW and Overall)
  • 1993 — IFBB Ironman Pro Invitational 1st
  • 1993 — IFBB Arnold Classic 1st
  • 1993 — IFBB German Grand Prix 1st
  • 1993 — IFBB French Grand Prix 1st
  • 1993 — IFBB Mr. Olympia 2nd
  • 1995 — IFBB Ironman Pro Invitational 1st
  • 1995 — IFBB Arnold Classic 2nd
  • 1995 — IFBB South Beach Pro 1st
  • 1995 — IFBB Mr. Olympia 8th
  • 1995 — IFBB Grand Prix Spain 5th
  • 1996 — IFBB Ironman Pro Invitational 1st
  • 1996 — IFBB Arnold Classic 2nd
  • 1996 — IFBB Night of Champions 1st
  • 1996 — IFBB Canada Pro Classic 2nd
  • 1996 — IFBB Florida Cup Pro 1st
  • 1996 — IFBB Mr. Olympia 4th
  • 1997 — IFBB Ironman Pro Invitational 1st
  • 1997 — IFBB Arnold Classic 1st
  • 1997 — IFBB San Jose Pro 1st
  • 1998 — IFBB Ironman Pro Invitational 1st
  • 1998 — Arnold Classic 1st
  • 1998 — IFBB Mr. Olympia 2nd
  • 1999 — IFBB Grand Prix England 2nd
  • 1999 — IFBB Joe Weider’s Pro World 2nd
  • 1999 — IFBB Mr. Olympia 2nd
  • 2000 — IFBB Mr. Olympia 3rd
  • 2000 — IFBB Hungarian Grand Prix 1st
  • 2000 — IFBB Arnold Classic 1st
  • 2000 — IFBB Ironman Pro Invitational 2nd
  • 2003 — IFBB Ironman Pro Invitational 3rd

Flex Wheeler Additional Information

Flex Wheeler is a guy who brought his body dangerously close to exploding. Bodybuilding masterpieces are made of dreams, and his body is no exception. The extreme flexing of Flex’s muscles can be seen in the extreme determination and consistency with which he has completed the project.

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