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