Muscle Palace: Flex Wheeler's Workout Routine and Diet

Sunday, July 09, 2017

Flex Wheeler's Workout Routine and Diet

Flex Wheeler Workout Routine

Although he never won Mr. Olympia, Kenneth "Flex" Wheeler is probably the greatest bodybuilder that didn't win a Sandow trophy. He is very famous for having one of the most aesthetically pleasing physiques even seen on Bodybuilding contests. He won Arnold Classic four times, still, he never succeeded to win Mr. Olympia title. 

In one interview Ronnie Coleman said that Flex Wheeler was the best bodybuilder he ever competed against. He had it all, muscle mass size, definition and proportion. He was even called "Sultan of Symmetry", but Mr. Olympia judges have always been more impressed with muscle size than with body proportion. In another case, Kenneth Flex Wheeler might have been Mr. Olympia title holder. 


Flex Wheeler's off-season weight was 265-275 lbs (120-125 kg). Check out his diet plan that he followed 8 weeks before a contest:

Meal 1: 12 egg whites
Meal 2: Protein Shake
Meal 3: 12 ounces of chicken breasts, green salad
Meal 4: 2 cans of tuna
Meal 5: 12 ounces of chicken breasts, green salad

When Flex Wheeler won the 1993 Arnold Classic contest, many bodybuilding fans said that they had never seen a back and deltoids like his before. Those are the two body parts that put Flex above the others. 

Flex Wheeler Diet and Workout


Flex's Back Workout:

Chin Ups: 4 x 10-12 reps
Seated Cable Rows: 4 x 10-12 reps 
One Arm Dumbbell Rows: 4 x 10-12 reps
Back Extensions: 4 x 10-12 reps

Flex's Shoulders Workout:

Standing Shoulder Press: 4 x 10-12 reps
Barbell Front Raises: 3 x 10-12 reps
Seated Lateral Raises: 4 x 10-12 reps
Wide Grip Upright Rows: 3 x 10-12 reps
Lying Rear Laterals: 4 x 10-12 reps

Flex was a student of a well-known coach Charles Glass and he has a widest back and shoulders among all bodybuilding competitors. 


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