ROELLYS PECS

Get your Roelly fix here as we serve up a back-to-basics routine that grew his pecs and he dishes a few chest-expanding tips
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Get your Roelly fix here as we serve up a back-to-basics routine that grew his pecs and he dishes a few chest-expanding tips

September 6, 2011

FLEXONLINE.COM

For Holland’s Roelly Winklaar, this year has been a tale of two continents. In European pro shows, he’s racked up two seconds and a third, while in American pro shows, he followed up an eighth at the Arnold Classic with an even more humbling ninth at the New York Pro. He's returning to American soil for the upcoming Olympia, but though he's qualified (and you can meet him at the expo), Winklaar will be watching from the audience. He's decided to skip the Mr. O this year, but you can still get your Roelly fix here as we serve up a back-to-basics routine that grew his pecs and he dishes a few chest-expanding tips.

ROELLY ON CHEST TRAINING

  • “I still love bench presses. I will pyramid them up to a maximum set of four to six reps.”
  • “I do incline flyes before incline presses to pre-exhaust my upper pecs.”
  • ”The incline flyes are done with an exaggerated stretch bringing the dumbbells from very low and in front to overhead.”
  • “I get forced reps on almost every set of presses and flyes.”
  • “I train chest before triceps once a week.”

ROELLY WINKLAAR’S CHEST ROUTINE

EXERCISE SETS REPS
Incline flyes 4 12-15
Incline dumbbell presses 4 8-12
Dips 4 15-20

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