Bodybuilder Roelly Winklaar Workout Routine and Diet Plan [2020]

Bodybuilder Roelly Winklaar Workout Routine and Diet Plan: Roelly Winklaar is a Cuban bodybuilder and IFBB pro cardholder. He currently came in 5th place on the previous Mr. Olympia but in 2018 he was voted the people’s champion.

So even if Roelly Winklaar didn’t win the trophy he did win the hearts of the people. So today we will talk about the Roelly Winklaar Workout routine and take a look at the Roelly Winklaar diet. So even you will know what it takes to become a people’s champion.

Bodybuilder Roelly Winklaar Workout Routine and Diet Plan
Bodybuilder Roelly Winklaar Workout Routine and Diet Plan

Roelly Winklaar Body Stats

Height 1.68 Meters
Weight 135 Kg
Age 42 Hears
Chest 56 Inch
Waist 35 Inch
Biceps 24 Inch

If you are a fan of an amazing IFBB pro bodybuilder Phil Heath and want to be like him so read and follow Phil Heath Workout Routine and Diet Plan

 

Roelly Winklaar Workout Routine

The Roelly Winklaar Workout Routine is divided into 2 parts: his morning workout and evening workout. He doesn’t spend more than an hour or 2 in the gym working out and his workout always contains the cardio workout for his warm-up before he starts the bodybuilding workout.

Roelly Winklaar Workout
Roelly Winklaar Workout

Roelly Winklaar Exercise includes –

Abs, Forearms, and Calves

I’m telling this right now as in his weekly routine Roelly Winklaar will train abs, forearms, and calves when he wants there is not a strict day that is fixed for it.
So for abs, Roelly Winklaar does a 20 to 40-minute continuous workout which looks like a circuit program but it’s not it’s just a simple set routine done with less rest time.

Roelly Winklaar Morning Workout

  • Crunches
  • Bicycle crunches
  • Side leg raises
  • Leg raises
  • Russian twist
  • Outer side raises
  • Planks
  • Side planks

 

Roelly Winklaar Evening Workout

  • Standing Calf raises
  • Sitting calf raises
  • Leg press Calf raises
  • Donkey calf raises
  • Wrist curls
  • Reverse wrist curls

 

Monday and Thursday Roelly Winklaar Workout

Bodybuilder Roelly Winklaar does Quads, Glutes, and Hamstring.

Quads and glutes Exercises

Time: Morning

Sets: 3 to 4 sets

Reps: 8 to 15

Rest time: 30 seconds to a minute

  • Back Squats
  • Front squats
  • Hack squats
  • Leg extension
  • Lunges
  • Leg press
  • Glutes kickbacks
  • Hip extension
  • Hip thrust

 

Roelly Winklaar Hamstring Exercise

Time: Evening

Sets: 3 to 4 sets

Reps: 8 to 15

Rest time: 30 seconds to a minute

  • Leg curls
  • Lying leg curls
  • Standing leg curls
  • Stiff-leg deadlift
  • Split squats
  • Squats

 

Tuesday and Friday Roelly Winklaar Workout

The workout routine of Roelly Winklaar on Tuesday and Friday includes Chest and Shoulders Workout.

Roelly Winklaar Chest Workout

Time: Morning

Sets: 3 to 4 sets

Reps: 8 to 15

Rest time: 30 seconds to a minute

  • Incline bench press
  • Dumbbell press
  • Chest press machine
  • Chest flyes machine
  • Pullovers
  • Cable cross
  • Dips

 

Roelly Winklaar Workout for Shoulders

Time: Evening

Sets: 3 to 4 sets

Reps: 8 to 15

Rest time: 30 seconds to a minute

  • Arnold press
  • Military press
  • Seated Side lateral raises
  • Front raises
  • Upright rows
  • Rear delt flyes
  • Rear side lateral raises
  • Shrugs

 

Wednesday and Saturday Roelly Winklaar Workout

Bodybuilder Roelly Winklaar does Back and Arms Exercise on Wednesday and Saturday.

Roelly Winklaar Workout for back
Roelly Winklaar Workout for back

Roelly Winklaar Back Workout

Time: Morning

Sets: 3 to 4 sets

Reps: 8 to 15

Rest time: 30 seconds to a minute

  • V-bar cable rows
  • Machine Rows
  • One-Arm dumbbell rows
  • Bent-over rows
  • Lat pulldowns
  • Back lat pushdowns
  • Deadlift
  • Hyperextension

 

Roelly Winklaar Exercises for Arms

Roelly Winklaar Workout
Roelly Winklaar Exercises for Arms

Time: Evening

Sets: 3 to 4 sets

Reps: 8 to 15

Rest time: 30 seconds to a minute

  • Dumbbell curls
  • Isolation curls
  • Barbell curls
  • Preacher hammer curls
  • EZ Bar curls
  • Concentration curls
  • Tricep pushdown
  • Triceps extension
  • Skull crusher
  • Tricep Bench press
  • Tricep kickbacks
  • Dips

 

Sunday Roelly Winklaar Workout: Rest day

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Roelly Winklaar Diet Plan

Now Roelly Winklaar follows a strict bodybuilder diet with lots of meat and veggies. Carbs are there in at least 3 meals to gain the body mass and there are the supplements he takes before his workout.

Roelly Winklaar Diet Plan
Roelly Winklaar Diet Plan

His body continuously needs water also because of the workout and the food he eats it needs more than a gallon of water to keep his body hydrated.

“Roelly Winklaar Diet” Includes –

Roelly Winklaar Meal 1

  • Oatmeal and nuts
  • Egg whites

 

Roelly Winklaar Meal 2

  • Protein smoothie

 

Roelly Winklaar Meal 3

  • Broccoli
  • Rice
  • Sweet potato

 

Roelly Winklaar Meal 4

  • Rice
  • Chicken
  • Veggies

More about Roelly Winklaar diet plan is given below.

 

Roelly Winklaar Meal 5

  • Protein smoothie

 

Roelly Winklaar Meal 6

  • Rice
  • Salmon
  • Veggies

 

Roelly Winklaar Meal 7

  • Steak
  • Veggies

This is all about Roelly Winklaar diet plan.

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