Discover athlete Sandra Prikker's training, diet and supplementation plan

 

Sandra Prikker is a Dutch-born athlete and fitness model. He measures 1.65m and weighs around 52kg.

Sandra Prikker's training plan is done 6 times a week, resting only on Sunday.

She normally does 3 sets per exercise and 8 repetitions per set, and enjoys strength training. HIIT cardio, doing two sessions a week at the end of training.

As for your diet, it is quite simple, consisting of 5 meals and always using good sources of protein in all of them.

When it comes to supplementation, whey protein is present, as well as a multivitamin, between others.

Find out about Sandra Prikker's diet, training and supplementation below.

Workout plan

Monday ? Legs

• Wide squat ? 3 sets x 8 reps
• Narrow squat ? 3 sets x 8 reps
• Dead weight straight legs ? 4 sets x 8 reps
• Wide press ? 3 sets x 8 reps
• Narrow press ? 3 sets x 8 reps
• Leg curl ? 3 series x dropset
• Leg extension ? 3 series x dropset

Tuesday ? Chest and biceps

• Flat bench press ? 3 sets x 8 reps
• Incline bench press ? 3 sets x 8 reps
• Funds ? 3 sets x 8 reps
• Chest press with dumbbells ? 3 sets x 8 reps
• Incline chest press with dumbbells ? 3 sets x 8 reps
• Barbell bicep curl ? 3 sets x 8 reps
• Hammer Curl ? 3 sets x 8 reps
• Curl with cable ? 3 sets x 8 drop set

Wednesday ? Back, ABS and HIIT

• Barbell row ? 3 sets x 8 reps
• V-bar row ? 3 sets x 8 reps
• Rowing on the machine ? 3 sets x 8 reps drop set
• Pray ? 3 sets x 8 reps
• Standing Cable Crunches ? 3 sets x 8 reps
• Weighted leg raises ? 3 sets x 8 reps
• HIIT - 20 minutes

Thursday ? Shoulders and Triceps

• military press ? 3 sets x 8 reps
• High row ? 3 sets x 8 reps
• Sides ? 3 sets x 8 reps
• Posterior ? 3 sets x 8 reps
• Tricep with overhead bar ? 3 sets x 8 reps
• Tricep extension on the machine ? 3 sets x 8 reps
• Tricep extension under head ? 3 sets x 8 reps

Friday ? Glutes, calves and HIIT

• Cable kickback ? 3 sets x 8 reps
• Kick Up na smith ? 3 sets x 8 reps
• Lunges at smith ? 3 sets x 8 reps
• Standing calf raise ? 3 sets x 8 reps
• Seated calf raise ? 3 sets x 8 reps
• HIIT ? 20 minutes

Saturday? Back and ABS

• Wide grip lifts ? 3 sets x 8 reps
• Pulldown with wide grip ? 3 sets x 8 reps
• Pulldown with short grip ? 3 sets x 8 reps
• pulldown machine ? 3 sets x 8 reps
• Crunches ? 3 sets x 8 reps
• Supported abdominal ? 3 sets x 8 reps
• Leg elevation ? 3 sets x 8 reps

Diet

• Meal 1: Cottage cheese with blueberries and almonds
• Meal 2: Chicken breast with broccoli
• Meal 3: Whey Isolate with oats
• Meal 4: Chicken breast with brown rice
• Meal 5: Casein

Supplementation

• Multivitamin
• Whey Protein
• Casein
• Omega 3
• Vitamin C
• Green Tea
• BCAA?s
• Thermogenic

Information taken from the website simplyshredded.com