roelly_winklaar
  • Roelly Winklaar | Training
    • 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


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