October 21, 2018



 

Roelly Winklaar

Competition Weight: 230

Off-Season: 285

Height: 5’6

Age:42

 

Roelly Winklaar, crowned the fans choice winner is no doubt a fan favourite in the world of bodybuilding, and for good reason. Roelly’s great attitude along with impressive physique has lead him great success in the bodybuilding industry. However, he didn’t decide on pursuing a career as a bodybuilder until after surviving a near-fatal car accident. Afterward, he found his coach and friend, Sibil and began his journey in the fitness industry and has proved his worth placing 3rd in the 2018 Mr. Olympia contest.

 

We give you an insight into what it takes day in day out to be one of the world's best bodybuilders.

 

DIET PLAN

Here’s what Roelly’s day of eating looks like:

  • Breakfast – Protein shake, 75g oatmeal and nuts

  • Snack – 10 egg whites, 2 potatoes and broccoli

  • Lunch – 300g fish, white rice green vegetables

  • Snack – Meal replacement shake

  • Dinner – 200g chicken and green vegetables

  • Snack – Protein shake, 75g oatmeal and banana

 

 

WORKOUT ROUTINE

Here’s Roelly’s training plan:

Shoulders

  • Seated dumbbell presses – 4 sets of 15 reps

  • Alternative dumbbell front raises – 4 sets of 15 reps

  • Seated dumbbell side laterals – 4 sets of 15 reps

  • Cable rear laterals – 4 sets of 15 reps

  • EZ-bar upright rows – 4 sets of 15 reps

Chest

  • Decline bench press – 6 sets of 15,8, 12, 6, 10, 5 reps

  • Dumbbell flys – 6 sets of 15,8, 12, 6, 10, 5 reps

  • Incline dumbbell press – 6 sets of 15,8, 12, 6, 10, 5 reps

  • Machine chest press – 6 sets of 15,8, 12, 6, 10, 5 reps

  • Machine front press – 6 sets of 15,8, 12, 6, 10, 5 reps

Legs

  • Stiff-legged deadlifts – 4 sets of 8 reps

  • Lying leg curls – 4 sets of 8 reps

  • Standing leg curls – 4 sets of 8 reps

  • Barbell squats – 4 sets of 8 reps

  • Leg extensions – 4 sets of 8 reps

  • Hack squats – 4 sets of 8 reps

  • Seated calf raises – 4 sets of 8 reps

  • Standing calf raises 4 sets of 8 reps

Back

  • Pull-ups – 6 sets of 15,8, 12, 6, 10, 5 reps

  • Barbell rows – 6 sets of 15, 8, 12, 6, 10, 5 reps

  • Reverse grip pulldowns – 6 sets of 15, 8, 12, 6, 10, 5 reps

  • Machine rows – 6 sets of 15, 8, 12, 6, 10, 5 reps

  • Bent-over laterals – 6 sets of 15, 8, 12, 6, 10, 5 reps

  • Upright row – 6 sets of 15, 8, 12, 6, 10, 5 reps

  • Shrugs – 6 sets of 15, 8, 12, 6, 10, 5 reps

Abs

  • Bench crunches (with dumbbell behind head) – 4 sets of 15 reps

  • Machine crunches – 4 sets of 15 reps

  • Fitness ball crunches – 4 sets of 15 reps

 


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