sandra prikkier female training

Sandra Prikker? Workout and diet plan

Get to know the training plan, diet and supplementation of the athlete Sandra Prikker

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

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

You normally do 3 sets per exercise and 8 repetitions for each set, and you appreciate the training of 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.

With regard to supplementation, the whey protein is present, as well as a multivitamin, between others.

Get to know Sandra Prikker's diet, training and supplementation below.

Training plan

Monday ? Legs

prikkier sandra

Tuesday ? chest and biceps

Wednesday ? Back, ABS and HIIT

sandra prikkier food training and diet

Thursday ? Shoulders and Triceps

Friday ? Glutes, calves and HIIT

sandra prikkier nutrition and training

Saturday? back and ABS

fitness gym


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

sandra prikkier at the gym


Information taken from the website

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