Roelly Winklaar

IFBB Professional Bodybuilder

  • D.O.B. - June 22
  • From - Curacao
  • Height - 5'6"
  • Weight - 285 lbs.

Egberton Rulove “Roelly” Etienne-Winklaar first came to national prominence in the US with his overall win at the 2009 NPC Arnold Amateur Championships, displaying a rare combination of massive size and shredded conditioning that heralded big things to come. After earning his pro card, Roelly returned for the 2010 IFBB Arnold Classic and turned plenty of heads with an eye-popping physique that earned him a strong seventh-place finish in a deep field in his IFBB debut. After placing third at the 2010 IFBB Australia Pro Grand Prix, Roelly shocked the bodybuilding world by winning the 2010 IFBB New York Pro. Seemingly out of nowhere, a new star was born.

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Notes

  • Roelly usually breaks his training into morning and evening sessions, breaking up the day's muscle groups
  • Roelly typically performs 6 sets per exercise, varying the reps like so: 15, 8, 12, 6, 10, 5

MONDAY/ CHEST, SHOULDERS & TRICEPS

  • Decline bench press
  • Dumbbell flys
  • Incline dumbbell press
  • Machine press
  • Machine front press
  • Side raises
  • Front raises
  • French press
  • Dumbbell kickbacks
  • Pushdowns

TUESDAY / LEGS

  • Stiff-leg deadlifts
  • Lying leg curls
  • Standing leg curls
  • Squats
  • Leg extensions
  • Hack squats
  • Seated calf raises
  • Standing calf raises

WEDNESDAY

  • REST

THURSDAY / BACK, SHOULDERS & BICEPS

  • Chins
  • Barbell rows
  • Reverse-grip pulldowns
  • Machine rows
  • Bent-over laterals
  • Upright rows
  • Shrugs
  • Barbell curls
  • Dumbbell curls
  • Preacher curls

FRIDAY/ ABS

  • Bench crunches w/ dumbbell behind head
  • Machine crunches
  • Fitness ball crunches

SATURDAY

  • REST

SUNDAY

  • REST

Notes

  • Pre-workout: Roelly takes 2 scoops of N.O.-XPLODE™ prior to training
  • During workout: Roelly takes 2 scoops of VOLUMAIZE®, sipped while training
  • Post-workout: Roelly takes 2 scoops of CELLMASS® immediately following training

Meal 1

  • 6 NITRIX® tablets
  • 75 g oatmeal
  • 2 scoops of SYNTHA-6™
  • 30 g nuts

Meal 2

  • 2 sweet potatoes
  • 10 egg whites and 2 yolks
  • 2 cups of broccoli

Meal 3

  • 75 g rice (uncooked amount) w/ 1/2 Tbsp olive oil
  • 300 g fish
  • Vegetable of choice

Meal 4

  • 6 NITRIX® tablets
  • 200 g lean meat
  • Vegetable of choice

Meal 5

  • 3 scoops of TRUE-MASS®

Meal 6

  • 75 g rice (uncooked amount)
  • 250 g lean meat
  • 1 cucumber

Meal 7

  • 75 g oatmeal
  • 2 scoops of SYNTHA-6™
  • 1 banana

Meal 8

  • 6 NITRIX® tablets
  • 1 scoop of CELLMASS®
  • 75 g rice (uncooked amount)
  • 300 g fish
  • 30 g nuts