ROELLEY WINKLAAR FITNESS AND DIET SECRETS

Chest Workout

You will notice this chest routine is more dumbbell focused. Everyone loves running to the barbell bench on chest day, but it helps to switch things up. The barbell can be useful, but it can cause an imbalance in chest strength and size. Roelly likes to incorporate dumbbells into his routine, as he can better pause, hold, and grip the weight.

§  1st exercise: Incline dumbbell press 5 x 8-12

§  2nd exercise: Weighted dip 5 x 10-15

§  3rd exercise: Incline dumbbell fly 5 x 10-15

§  4th exercise: Hammer strength press 5 x 8-12

§  5th exercise: Decline dumbbell bench press 5 x 8-12

§  6th exercise: Dumbbell triceps extension 5 x 10-15

Back Workout

Roelly is known for his massive and thick back. This is a lat focused back workout, aimed at targeting thickness and size. He begins the workout with a few sets of bodyweight pull-ups. This gets the body loosened up and engages the muscles before moving on to heavier weight. There is also some single arm movements to keep the body even.

§  1st exercise: Bodyweight pull-up 3 x 8

§  2nd exercise: Behind the neck lat pulldown 4 x 10-12

§  3rd exercise: Wide grip lat pulldown 4 x 10-12

§  4th exercise: Dumbbell row 4 x 8-12

§  5th exercise: Single arm lat pulldown 4 x 10-12

§  6th exercise: Close grip seated cable row 4 x 8-12

Shoulder Workout

Begin this shoulder workout with some light dumbbell work to warm up the shoulder joints. Roelly will do overhead presses, front raises, and side raises. The shoulders are at risk of injury, especially when lifting heavy weight. Roelly will exercise all parts of the shoulder muscles to achieve the much desired capped shoulder look.

§  1st exercise: Hammer strength shoulder press 5 x 6-12

§  2nd exercise: Reverse grip barbell front raise 5 x 8-15

§  3rd exercise: Dumbbell side raise 5 x 8-15

§  4th exercise: Reverse pec deck machine 5 x 10-15

§  5th exercise: Standing shrug machine 5 x 8-15

§  6th exercise: Standing cable shrug 5 x 10-15

§  7th exercise: Seated military press 5 x 8-12

 

Leg Workout

Roelly approaches leg day just like any other muscle group when it comes time to train – with high intensity. He will warm up the leg muscles by walking on the StairMaster, for 5-10 minutes. This will warm up the body and fill the legs up with blood, before the working sets. You will notice Roelly sticks to machines for most leg exercises.

§  1st exercise: Hack squat 5 x 8-15

§  2nd exercise: Reverse hack squat 5 x 8-15

§  3rd exercise: Single leg leg press 5 x 10-15

§  4th exercise: Seated leg extension 5 x 10-15

§  5th exercise: Wide stance leg press 5 x 8-12

§  6th exercise: Lying hamstring curl 5 x 8-15

§  7th exercise: Smith machine deadlift 5 x 8-12

Arm Workout

If you want massive arms like Roelly you need to train them often and with intensity. Some people say Lee Priest and Roelly Winklaar have the best arms in bodybuilding history. And while that may be a matter of opinion, everyone can agree that he has some serious biceps and triceps. Try this workout below, on your next arm day.

§  1st exercise: Standing EZ bar curl 5 x 8-15

§  2nd exercise: Single arm preacher curl machine 5 x 10-15

§  3rd exercise: Incline dumbbell curl (reverse grip) 5 x 8-12

§  4th exercise: Seated one arm dumbbell curl 5 x 8-12

§  5th exercise: Bodyweight triceps dip 5 x 8-10

§  6th exercise: Close grip triceps push down 5 x 10-15

§  7th exercise: EZ bar skullcrusher 5 x 8-12

§  8th exercise: Single arm dumbbell triceps extension 5 x 10-15

 

Roelly Winklaar Diet

When prepping for a bodybuilding show, Roelly must track all of his food. This helps him decrease body fat, while still maintaining muscle mass. In the off season Roelly doesn’t worry about counting calories and tracking macros. He focuses on building as much muscles as possible and lifting heavy weights.

§  1st meal: 2 whole eggs, 2 cups egg whites and 1 cup oatmeal

§  2nd meal: 8 ounces grilled chicken breast, 1 cup brown rice and steamed vegetables

§  3rd meal: 8 ounces beef tenderloin and medium sweet potato

§  4th meal: 2 scoops whey protein and 1 banana

§  5th meal: 8 ounces grilled chicken breast and 1 cup white rice

§  6th meal: 8 ounces of halibut and steamed broccoli

§  7th meal: 8 ounces of tilapia, 1 cup brown rice and steamed asparagus

§  8th meal: 2 scoops casein protein and 1 cup Greek yogurt

Roelly prefers complex carbs like rice and sweet potato, because they help fuel his workouts. You will also notice that he supplements protein shakes after his workouts and before bed. Casein is a slow-digesting dairy protein Roelly will take before bed – to help with recovery and reduce muscle breakdown during sleep.

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