Flex knows that you need to understand your body first before creating muscle. This is why he created his four-time Arnold Schwarzenegger Award-winning diet plan and workouts which match perfectly to his powerful, muscular physique. Read all about it here.
Who is Flex Wheeler?
Kenneth Flex Wheeler is a retired professional IFBB bodybuilder from United States. Growing up in poverty, he overcame adversity and became an international celebrity through his work in the sport of bodybuilding. Early on, Kenneth played sports during his childhood; later turning to bodybuilding when he reached adolescence. He has been remarkably successful as a bodybuilder throughout his career – accumulating many awards over the years including Mr. Olympia four times consecutively.
Nationality : American
Profession : Bodybuilder
Date-Of-Birth : 23 August, 1965
Flex talks extensively about his diet and workouts through interviews, Instagram chats (via chat), and other social media platforms. If you want to know how he trains than keep reading this passage because the majority of what Flex eats in a day has lots of calories because he needs them all to maintain his muscular frame which is just below six feet tall.
Flex Wheeler Accomplishments
- 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 Workout Routine
When starting an exercise routine, one of the first things that needs to be done is staying hydrated. It is important to drink enough water before, during, and after a workout session. Another key component of keeping safe from injuries while exercising is warming up properly before strenuous activity begins. To prevent strain and keep muscles happy, it is essential to cool down afterwards by stretching them out; don’t forget about this step!
Chest Workout
Flex began his workout with the barbell bench press. He put everything he had into every movement, doing sets and reps until there was nothing left to give.
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
Flexed his spine, he worked out all the muscles in his back; the large ones at the top and bottom as well as those in-between. Doing this helped him build up strength.
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
As you see below, arm exercises such as bicep curls and tricep extensions are used for muscle growth of the upper extremities. These small but very important workouts will make all the difference in how muscular your arms are!
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
If you are looking for a way to strengthen your shoulder muscles, there are many exercises that can help achieve this goal. One such exercise is the one shown below.
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
Here are Flex Wheeler’s leg workouts, incluing squats and various others exercises. His average number of repetitions for each exercise is higher than what most people do.
4 sets & 15-20 reps — Single leg 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
As we see, it takes a lot of hard work to accomplish what Flex has done. His diet and workout plans are inspiring and motivating for us. Below is the link to his Instagram account if you want to keep up with his progress.
Flex Wheeler Body Stat
Flex Wheeler weighs between 225-235 pounds. He stands at a height of 5.7ft or 1.74m
Height – 5’7″ (170cm)
Weight – 225 – 235lbs (102.1–106.6kg)
Chest – 56 inches
Waist – 33 inches
Biceps – 24 inches
If you want to have a well-built body, then it is important that you are focused on what you’re eating and your exercise routines. This man follows his diet and workout routines faithfully. He has been going to the gym since he was young and this has given him both muscles and weight gain since those years. If you want to be big like him, then I suggest sticking closely to what he eats and does at the gym!
Flex Wheeler Diet
If we talk about diet, all our body health is dependent on what type of diet we prefer to our body. Calories are important and so is food choice – but it doesn’t stop there. Sleep also plays a major role in the muscle-building process. Flex Wheeler’s diet might provide some helpful pointers for those looking to bulk up.
Flex believes that you need to know and understand your body in order to be a successful body builder. To do this, he has come up with a diet plan consisting of various macros such as protein, carbs and fats. He understands what food he needs to eat, how much he needs to consume at each meal so that he can reach his full potential as an athlete.
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 whey protein
1 banana
1 tbsp peanut butter
Meal 5
6 ounces steak
1 cup brown rice
Asparagus
Meal 6
6 ounces grilled chicken breas
1 cup sweet potato
Spinach
Supplements
mix of caffeine, taurine, and niacin
Above video demonstrates what Flex eats during one of his days to maintain his top level physique- six meals! There are no secrets when it comes to building muscle- eat more and lift heavy weights. Supplements help too. Diet and workout both play an important role when it comes to how your body looks, so watch this video for a demonstration of Flex Wheeler’s workout routine.
