Roelly Winklaar: Head down, grind up πŸ‘ŠπŸΎ Ready for the next couple of weeks and focused on all to come πŸ’ͺ🏾 We keep pushing forward 😈

The IFBB Roelly Winklaar workout hard to be in the best muscular performance and with a clear statement that Winklaar is on the road to Mr.Olympia.


in the next pic, Roelly Winklaar arm size looks huge with high-quality definition and dry muscle condition.



Roelly Winklaar workout routine was prepared by his coach Ahmed Asker, Coach of the Kuwait National BodyBuilding Team, and  Coach of Oxygen Gym.


Roelly Winklaar’s Chest Workout Routine

Here is Roelly Winklaar’s chest routine:

1. Incline dumbbell press (5 sets, 8-12 reps)

2. Weighted dip (5 sets, 10-15 reps)

3. Incline dumbbell fly (5 sets, 10-15 reps)

4. Hammer strength press (5 sets, 8-12 reps)

5. Decline dumbbell bench press (5 sets, 8-12 reps)

6. Dumbbell triceps extension (5 sets, 10-15 reps)

Back Workout

Here is Roelly Winklaar’s back routine:

1. Bodyweight pull-up (3 sets, 8 reps)

2. Behind the neck lat pulldown (4 sets, 10-12 reps)

3. Wide grip lat pulldown (4 sets, 10-12 reps)

4. Dumbbell row (4 sets, 8-12 reps)

5. Single arm lat pulldown (4 sets, 10-12 reps)

6. Close grip seated cable row (4 sets, 8-12 reps)

Roelly Winklaar’s Shoulder Workout Routine

Here is Roelly Winklaar’s shoulders routine:

1. Hammer strength shoulder press (5 sets, 6-12 reps)

2. Reverse grip barbell front raise (5 sets, 8-15 reps)

3. Dumbbell side raise (5 sets, 8-15 reps)

4. Reverse pec deck machine (5 sets, 10-15 reps)

5. Standing shrug machine (5 sets, 8-15 reps)

6. Standing cable shrug (5 sets, 10-15 reps)

7. Seated military press (5 sets, 8-12 reps)

Leg Workout

Here is Roelly Winklaar’s legs routine:

1. Hack squat (5 sets, 8-15 reps)

2. Reverse hack squat (5 sets, 8-15 reps)

3. Single leg press (5 sets, 10-15 reps)

4. Seated leg extension (5 sets, 10-15 reps)

5. Wide stance leg press (5 sets, 8-12 reps)

6. Lying hamstring curl (5 sets, 8-15 reps)

7. Smith machine deadlift (5 sets, 8-12 reps)

Roelly Winklaar’s Arm Workout Routine

Here is Roelly Winklaar’s arms routine:

1. Standing EZ bar curl (5 sets, 8-15 reps)

2. Single arm preacher curl machine (5 sets, 10-15 reps)

3. Incline dumbbell curl (5 sets, 8-12 reps)

4. Seated one arm dumbbell curls (5 sets, 8-12 reps)

5. Bodyweight triceps dip (5 sets, 8-10 reps)

6. Close grip triceps pushdown (5 sets, 10-15 reps)

7. EZ bar skull crusher (5 sets, 8-12 reps)

8. Single-arm dumbbell triceps extension (5 sets, 10-15 reps)

Roelly Winklaar Diet

Roelly Winklaar follows a strict and well-balanced diet with lots of lean protein and vegetables. He consumes a lot of cars and always makes sure he takes a supplement before his workout.

Here is Roelly Winklaar’s diet:

1. Breakfast

  • Eggs
  • Oatmeal

2. Snack

  • Protein shake
  • Fruit

3. Lunch

  • Chicken
  • Brown rice
  • Vegetables

4. Dinner

  • Fish
  • Broccoli

5. Snack

  • Greek yogurt
  • Protein shake

6. Night Snack

  • Chicken
  • White rice

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