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Although Flex Wheeler never won Mr. Olympia, he is probably the greatest bodybuilder that does not own a Sandow trophy. Flex has won the Arnold Classic title 4 times, runner-up for 2 other Arnolds. It was many years ago, but when Flex won the 1993 Arnold Classic as a rookie in the IFBB Pro League, bodybuilding fans said they had never seen a back and deltoids like that before.
So we are going to only discuss two of Flex's workouts in this article; deltoids and back. The two body-parts that put Flex Wheeler above the rest. Strangely enough, Flex believes in doing a shoulder press using a Smith Machine because he says it helps him focus better on his delts because he's training in a groove, when using a Smith machine.
Flex is actually a student of the well-known strength coach Charles Glass, Flex explains that Charles taught him to do wide-grip upright rowing for the side deltoids. He explains that Charles would tell him to pre-exhaust his deltoids by doing side laterals before he does his wide-grip upright rows.
Flex's Shoulder Routine
Smith machine shoulder presses 4 sets of 10-12 reps
Barbell front raises 3 sets of 10-12 reps
Seated side laterals 4 sets of 10-12 reps
Wide-grip upright rows 3 sets of 10-12 reps
Lying incline rear laterals 4 sets of 10-12 reps
Machine rear laterals 3 sets of 10-12 reps
When Flex stands onstage you can see who has the widest back, he somehow is able to show striations in his lower lats. Not many bodybuilders have been able to do that.
Flex's back Workout
Chins: 4 X 10-12 reps
Seated Cable Rows: 4 X 10-12 reps
One-arm D/B rows: 4 X 10-12 reps
Back extensions: 4 X 10-12 reps
Flex is a fully accomplished bodybuilder that Charles Glass explains did specific training to get his IFBB Pro card; he increased his entire quad movements to 20 reps while reducing rest times and doing deep stretching between his sets. He did this to maximize blood flow and increase lactic acid build-up to break down muscle tissue as fast as possible.
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