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

• Wide squat ? 3 sets x 8 reps
• Narrow squat ? 3 sets x 8 reps
• Dead weight stretched 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
• Inclined bench press ? 3 sets x 8 reps
• Funds ? 3 sets x 8 reps
• Chest press with dumbbells ? 3 sets x 8 reps
• Inclined chest press with dumbbells ? 3 sets x 8 reps
• Bicep curl with barbell ? 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

• Rowing with bar ? 3 sets x 8 reps
• Row with V bar ? 3 sets x 8 reps
• Rowing on the machine ? 3 sets x 8 reps drop set
• Prayers ? 3 sets x 8 reps
• Standing cable crunches ? 3 sets x 8 reps
• Lifting legs with weight ? 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
• Later ? 3 sets x 8 reps
• Tricep with forehead barbell ? 3 sets x 8 reps
• Tricep extension on the machine ? 3 sets x 8 reps
• Tricep extension under the head ? 3 sets x 8 reps

Friday ? Glutes, calves and HIIT

• Kickback with cable ? 3 sets x 8 reps
• Kick Up at smith ? 3 sets x 8 reps
• Lunges at smith ? 3 sets x 8 reps
• Elevation of standing twins ? 3 sets x 8 reps
• Elevation of sitting twins ? 3 sets x 8 reps
• HIIT ? 20 minutes

Saturday? back and ABS

• Lifts with wide handle ? 3 sets x 8 reps
• Pulldown with wide handle ? 3 sets x 8 reps
• Pulldown with short handle ? 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
• Lifting legs ? 3 sets x 8 reps

Diet

• 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

Supplementation

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

Information taken from the simplyshredded.com website