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Roelly Winklaar Workout Routine

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Roelly Winklaar's Workout Routine

What does Roelly Winklaar’s workout routine look like?

Roelly Winklaar is a Cuban bodybuilder and IFBB cardholder. Winklaar has competed in multiple competitions, and in 2018 he was voted the people’s champion. 

He has won thousands of people’s hearts thanks to his impressive workout routine and diet plan, and he has an incredible physique. 

Within this article, we’ll discuss Roelly Winklaar’s workout routine, diet, and supplements: 


Current Stats

  • Height: 167.5 cm – 5’6″
  • Weight: 129.3 kg – 133.8 kg -‎ 285 – 295 pounds 
  • Age: 43 years old 
  • Birthday: 22nd of June, 1977 
  • Accolades: Arnold Sports Festival Australia, Winner, 2018 


Workout Principles

Winklaar follows a strict diet, and he always sticks to taking a supplement product before and after training to stay in his best shape.  When it comes to his workout routine, he loves to mix up his exercises.


Roelly Winklaar Workout Routine 

Roelly Winklaar’s workout routine is divided into two parts: morning routine and evening routine. Winklaar doesn’t like to spend more than 2 hours in the gym, and he always warms up with a cardio routine.

Here is Roelly Winklaar’s workout routine: 


Roelly Winklaar’s Chest Workout Routine

On this chest routine, Roelly Winklaar hits a chest routine by doing 6 different exercises.

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)


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Back Workout

On this back routine, Winklaar hits 6 different exercises.

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) 


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Roelly Winklaar’s Shoulder Workout Routine

On this shoulders routine, he performs 7 different exercises.

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)


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Leg Workout

On this leg routine, he hits 7 different exercises with an average of 5 sets. 

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) 


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Roelly Winklaar’s Arm Workout Routine

On this arms routine, he hits 8 different exercises.

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) 


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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 


3. Lunch 

  • Chicken
  • Brown rice
  • Vegetables


4. Dinner 

  • Fish 
  • Broccoli 


5. Snack 

  • Greek yogurt 
  • Protein shake 


6. Night Snack 

  • Chicken 
  • White rice 



Roelly Winklaar uses the following supplements to help fuel his gains: 



Roelly Winklaar has influenced many with his amazing workout routine and diet plan, and there is no doubt that he’s one of the biggest bodybuilders of all time

What do you think about Roelly Winklaar’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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