Flex Lewis' Arms Workout Routine (The Road to Bigger Guns)

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: November 29, 2023
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

Flex Lewis quickly climbed the world bodybuilding stage after his initial success in the UK.

And while his big success was building massive leg muscles, he struggled with his arms for a long time.

But he worked incredibly hard and now has some of the largest arms in the fitness world.

As a personal fitness and strength coach, I'm always intrigued by stories like this, so our team spent a couple of days going through social media feeds and interviews to see how he achieved this.

And we spent a few extra weeks testing out this routine with clients.

Quick Summary

  • Flex Lewis spent several years heavily focusing on isolation exercises like hammer curls and triceps extensions to achieve perfect proportions.
  • The key to building such huge arms is to progressively increase the load during each set.
  • And flex also broke from the norm by not sticking to low reps but instead taking the approach of doing 15 reps in each set.

Flex Lewis Stats

  • Born: November 15, 1983
  • Height: 5'5"
  • Weight: 235 lbs
  • Waist: 31"
  • Chest: 54"

You May Also Like: Top Male Bodybuilders to Watch in 2023

Flex Lewis' Arm Workout Routine

Here are six exercises to reshape your arms.

What you need to do is set up three sets of bars or dumbbells with increasing weights.


View this post on Instagram


A post shared by Flex Lewis™ (@flex_lewis)

You start by doing a set with the lightest weight and doing 15 reps.

Then you do 15 on the medium weight and another 15 on the heaviest load.

And beware; this will cause massive burning sensations.

EZ-Bar Curl

photo of a man doing bicep curls using the EZ bar

What I love about the EZ bar is that it allows you to adjust your hand and grip position easily without struggling with keeping the bar balanced.

Plan to switch from close to wide grip on different training days, but stick with one position for the sets you do in one session.


Hammer Curl

The hammer curl is a great way to engage your full biceps and also add some strain to your forearms.

Hold the dumbbells beside your body as if you had a hammer in your hand.

As you curl up, you can also twist your forearm so that your palms face your body at the top of the movement.

Concentration Curl

photo of a man doing Concentration curls in gym which is of Flex Lewis's arms workout

There is some scientific evidence behind focusing intently on muscle activation during training [1].

By sitting on a bench and resting your elbow on your knee, you're in a great position to focus on your biceps and imagine you're flexing them as much as possible.

Overhead Triceps Extension

Here's my personal favorite triceps extension.

By lifting the dumbbell over your head, you ensure that the full weight pushes down on the triceps, and you'll get to failure a lot faster.

You May Also Like: Ultimate Guide to Triceps Mass in a Month

Triceps Kickbacks

Doing triceps kickbacks

Another great variation for triceps extensions is to lean forward and focus on keeping your upper arm aligned with your torso.

The slower you extend your arm backward, the more resistance you will feel.


And finally, you simply can't underestimate the benefits of good old-fashioned chin-ups.

This compound exercise will also help to round out your shoulders and upper back to keep you in better proportion [2].

Learn More: Flex Lewis' Back Workout: Build a Strong & Sculpted Back

What's His Diet Plan?

Flex Lewis' diet plan basically revolves around eating as many meals a day as possible, with a goal of 5,000 calories during his bulking phases.

He hasn't spoken specifically about his macro balance, but looking at some of his meals, they're clearly heavy on protein.

There are large piles of chicken breast and meat, along with complex carbs from lots of healthy vegetables.

"Every set is mapped out long before the bar is touched. It's a deep and mindful journey. A vision is created."
James "Flex" Lewis

Does He Take Supplements?

Yes, Flex Lewis takes quite a few supplements each day, and they mainly focus on muscle repair and performance.

That specifically means that he likes taking pre-workout supplements to ensure that every single minute at the gym delivers maximum results.


View this post on Instagram


A post shared by Flex Lewis™ (@flex_lewis)

These aren't magic pills to bulk you up overnight.

But small boosts each day add up to great results.

And considering how many calories he needs to get from protein powder each day, it's no surprise that he drinks multiple protein shakes each day.

But it all comes down to choosing a top-quality product, so don't just go for the cheapest option.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8622562/
  2. https://www.physio-pedia.com/Compound_Exercises
Was this article helpful?

About The Author

You May Also Like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *