The strongest arm muscle genes - Roelly
Winklaar
Roelly Winklaar is known for his incredible arm development, particularly his massive biceps and triceps. His arms are among the most admired in bodybuilding due to their size, shape, and fullness. While Roelly hasn’t publicly shared a single “official” arm workout that he sticks to, there are several exercises and techniques he often incorporates into his routines to build his impressive arms. Here’s an example of a Roelly Winklaar-inspired arm workout:
Roelly Winklaar Arm Workout
Biceps Workout
1. Barbell Curl
• Sets: 4
• Reps: 8-12
• Notes: Focus on a full range of motion and squeezing at the top of the curl. Use moderate weight to maintain form, progressively increasing weight each set.
2. Dumbbell Hammer Curl
• Sets: 4
• Reps: 10-12
• Notes: Keep the palms facing each other throughout the movement to target the brachialis and forearms, adding thickness to the arms.
3. Preacher Curl (EZ-Bar or Dumbbell)
• Sets: 3
• Reps: 10-12
• Notes: Use a controlled motion to emphasize the peak contraction at the top of the curl. This exercise isolates the biceps and prevents cheating with other muscle groups.
4. Cable Curl with a Rope Attachment
• Sets: 3
• Reps: 12-15
• Notes: Stand with a slight forward lean and keep the elbows fixed to ensure biceps are doing the work. Use the rope to turn the wrists out at the top of the movement for an intense contraction.
Triceps Workout
1. Close-Grip Bench Press
• Sets: 4
• Reps: 8-10
• Notes: Keep the elbows close to the body to target the triceps more effectively. Control the weight on the way down and explode up to engage all heads of the triceps.
2. Triceps Dips
• Sets: 4
• Reps: 10-12
• Notes: Lean slightly forward to engage the triceps more and perform slow, controlled reps. Add weight with a belt for added resistance if needed.