Staying in shape has become more fashionable than ever. Unfortunately, contrary to what the magazine covers may suggest, preparing your body to such a quality is not easy. Here we discuss Flax's fitness routine, his diet plans, and his workout routine
Flex Wheeler Bodybuilding Adventure
Kenneth "Flex" Wheeler is an American IFBB pro bodybuilder who has won four Arnold Classics and was represented by Arnold Schwarzenegger. He was a pass-out from Fresno State and took up martial arts when he was a kid. He is recognized for his flexibility, which is why he got his name, Flex.
Flex Wheeler Workout Routine
Wheeler represented himself as a martial artist before becoming a bodybuilder. At 19 years old, he won his first bodybuilding contest and gained the determination needed to pursue the career. He was inspired by a bodybuilder from his city who encouraged him to participate in a local gym for bodybuilding. Despite this, he was passionate enough to attempt his goals and reach them. Flex Wheeler was late to the bodybuilding game but gained the confidence needed to pursue it.
He was passionate enough to attempt his goals and achieve them. He advised drinking enough water, warming up before training exercises, and performing classic moves like squatting, deadlifting, pull-ups, rows, and presses. To gain volume and strength, he performed basic movements such as one-arm cable rows, seated cable rows, chin-ups, and back extensions. He was able to develop such an awesome physique in the ‘90s without having access to deluxe gym mechanisms.
Chest Workout
Flex's first chest exercise is with a barbell bench. He does set and rep repetitions as many times as he can during the exercise. The exercises listed below will help you grow a chest like Flex.
- 5 sets of 10-12 repetitions — Incline barbell bench
- 5 sets of 15-20 repetitions — Flat press machine
- 5 sets of 8 to 12 reps — Bench press with flat dumbbells
- 5 sets of 15-20 repetitions — Hammer force press
- 5 sets of 15-20 repetitions — Incline dumbbell fly
Workout For The Back
Flex corrected his back using flexibility exercises in addition to exercising his upper, middle, and lower back muscles to achieve a broad body image. Flex's Back training gives muscles an unmatched workout and promotes strong muscles.
- 5 sets of 10 reps on the aided pull-up machine
- 5 sets of 15-20 repetitions — T-bar rowing
- 5 sets of 8-12 repetition — Close grip sitting cable rows
- 5 sets of 8 to 12 reps – Letpull-down with a close grip
- 5 sets of 8 to 12 reps — Deadlift with a barbell
Arm Workout
Arm workouts that will help you develop your arms by stretching your biceps and triceps are provided below. With just a few minor changes, you may feel the difference in your body.
- 4 sets of 10-15 reps — Triceps pushdown machine
- 4 sets of 15-20 repetitions — Single-arm preacher curling machine
- 4 sets of 10-15 repetitions — Rope-assisted single-arm triceps extension
- 4 sets of 10-15 repetitions — preacher curl machine
- 4 sets of 10-15 reps alternating dumbbell curls
Workout For The Leg
Flex Wheeler's Leg Workout, Leg Press, and many other exercises are listed below. Leg exercises are typically performed with a very high number of repetitions, as are others.
- Single leg extension — 4 sets of 15-20 reps
- 4 sets of 15-20 repetitions — on the leg press
- Hack squat for 4 sets of 15-20 repetitions
- Hamstring curl while lying down 4 sets of 15-20 repetitions
- Extending the legs 4 sets of 20 repetitions — of seated calf raise
- 4 sets of 20 reps of Donkey calf raising
That was all about the fitness schedule Flex Wheeler does during the week. Because of his many demands and sorts, his training plans changes and is not consistent. However, he does follow and share certain workout suggestions with his fans and followers in order for them to get the most out of their workouts.
Ignore Intensity Techniques For Now
Flex Wheeler advises waiting until you're at least an average lifter before using these intensity-boosting strategies because they're highly familiar and always work.
- Supersets
- Drop sets/strip sets
- Partial reps
- Forced reps/forced negatives
- Burnout sets
- Pre-exhaust
- Cluster sets
- Cheat reps
- Giant sets
- Cluster sets
- Rest-pause
Training with high-intensity practices such as supersets and rest-pause sessions should be done for 6 months to arouse muscle growth, but beginners should be aware of the risks.
Flex Wheeler Diet Plan
Flex Wheeler's diet emphasizes the necessity of eating properly and staying active. He eats six to eight ounces of meat and one serving of carbohydrates per meal, and before competitions, he increases his calories, frequency of meals, and intensity of training. Because of his kidney challenges, he eats a moderate diet. Over the course of two weeks, Flex Wheeler increased his portion size, and by the end of the fourth week, he was eating eight meals each day. He also taught his kid how to confess and sweated profusely for 30 minutes every night.
His daily diet consisted of six to eight ounces of meat and one dish of carbohydrates.
- 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
Bodybuilding is an exercise routine aimed to improve the muscular development of the human body and boost overall health and fitness. So follow the Flex routine and be a hero.
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