Get Your Arms Bigger- Roelly Winklaar Workout

Roelly Winklaar is a bit of a newcomer in the world of bodybuilding – while many of the ‘greats’ hit their peak in the 1980s or early 1990s, Winklaar is just getting into the swing of things now. 

Winklaar manages to pack 285 pounds of pure muscle onto his small 5’6 frame. One of his first competitions was the 2009 NPC Arnold Amateur Championships, and he placed first right from the start. He’s only continued to excel from there, continually impressing bodybuilding fans with his incredible physique. Winklaar could very well be one of the next big names in bodybuilding, so keep your eye on his progress as he goes forth with his career.

Roelly Winklaar burst on the pro bodybuilding scene in early 2010, making his debut on the same Arnold Classic stage he had earned his pro card exactly one year prior at the Arnold Amateur. His appearance there was via the automatic invitation that each Arnold Amateur winner receives to compete in the pro show the following year.

Routine workout

• Barbell Curls
• Incline Dumbbell Curls
• Preacher Dumbbell Curls
• Hammer Dumbbell Curls
• Lying French Presses
• Cable Pushdowns
• Reverse-Grip Pushdowns
• Dumbbell Kickbacks

Training Split

 Monday               Chest and triceps

Tuesday               Quads and hams

Thursday             Shoulders and traps

Friday                  Back and biceps

Workout 1

 Biceps

 Alternate Dumbbell Curls                   3 sets— 8 reps standard form, 8 reps with elbows high

 Hammer Dumbbell Curls                    3 x 12

 Barbell Curls (straight or EZ)             3 sets— 8 reps standard, 8 elbows high

Triceps

 Dips (parallel bars or bench dips)        3 x 12-15

 French Press/Skull-Crushers               3 x 12-15

 Dumbbell Kickbacks                           3 x 12-15

  The above may be done as all straight sets, or it could be done as three tri-sets, doing all three exercises in a row with no rest between.

 Workout 2

 Triceps

 Pushdowns                                   1 x 20 (warm-up)

                                                      4 x 12, 10, 8, 6 (increasing weight)

 Decline EZ-bar Extensions             4 x 6-8

 Dumbbell Kickbacks                      4 x 12

 Seated Machine Dips                    4 x 8-10

Biceps

 Barbell Curls (straight bar)                 1 x 20 (warm-up)

                                                          4 x 12, 10, 8, 6 (increasing weight)

 Incline Alternate Dumbbell Curls         4 x 8

 EZ-bar Curls                                      4 x 6

Preacher Curls                                   4 x 8