{"id":8959,"date":"2015-07-14T19:09:12","date_gmt":"2015-07-14T19:09:12","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8959"},"modified":"2022-09-18T22:50:54","modified_gmt":"2022-09-18T21:50:54","slug":"sandra-prikker-training-plan-and-diet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/sandra-prikker-plano-de-treino-e-dieta\/","title":{"rendered":"Sandra Prikker &#8211; Plano de treino e dieta"},"content":{"rendered":"<h2><strong>Fica a conhecer o plano de treino, dieta e suplementa\u00e7\u00e3o da atleta Sandra Prikker<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Sandra Prikker \u00e9 uma atleta e modelo fitness nascida na Holanda. Mede 1,65m e pesa cerca de 52kg.<\/p>\n<p>O plano de treino da Sandra Prikker\u00a0\u00e9 feito 6 vezes por semana,\u00a0descansando apenas ao domingo.<\/p>\n<p>Faz normalmente 3 s\u00e9ries por exerc\u00edcio e 8 repeti\u00e7\u00f5es por cada s\u00e9rie, e \u00e9 apreciadora do treino de <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT cardio<\/a>, fazendo duas sess\u00f5es por semana no final do treino.<\/p>\n<p>Quanto \u00e0 sua dieta, \u00e9 bastante simples, sendo composta por 5 refei\u00e7\u00f5es e utilizando sempre boas fontes de prote\u00edna em todas elas.<\/p>\n<p>No que toca \u00e0 suplementa\u00e7\u00e3o, a <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">whey protein<\/a> est\u00e1 presente, assim como um <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\">multivitamin<\/a>, between others.<\/p>\n<p><strong>Fica a conhecer a dieta, treino e suplementa\u00e7\u00e3o da Sandra Prikker em baixo.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><\/h1>\n<h2 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Workout plan<\/strong><\/span><\/h2>\n<h2 style=\"text-align: center;\"><strong>Segunda-feira \u2013 Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Wide squat<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Narrow squat<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/peso-morto-perna-esticada.jpg\">Dead weight straight legs<\/a> \u2013 4 sets x 8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Wide press<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Narrow press<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Leg curl<\/a> \u2013 3 s\u00e9ries x <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\">dropset<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Leg extension<\/a> \u2013 3 s\u00e9ries x <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\">dropset<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-8966\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra.jpg\" alt=\"prikkier sandra\" width=\"622\" height=\"624\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra.jpg 622w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra-600x602.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra-610x612.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/prikkier-sandra-20x20.jpg 20w\" sizes=\"(max-width: 622px) 100vw, 622px\" \/><\/a><\/p>\n<h2><\/h2>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-feira \u2013 Peito e biceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Flat bench press<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Incline bench press<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Funds<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">Chest press with dumbbells<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Incline chest press with dumbbells<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Barbell bicep curl<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/09\/hammer-dumbbell-curl-exercise.jpg\">Hammer Curl<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/curl-cabo.png\">Curl with cable<\/a> \u2013 3 s\u00e9ries x 8 <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\">drop set<\/a><\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Costas, ABS e HIIT<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Barbell row<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\">V-bar row<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\">Rowing on the machine<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\">drop set<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/rezas1.jpg\">Pray<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abdominal-em-pe.jpg\">Crunches com cabo em p\u00e9<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Eleva\u00e7\u00e3o de pernas com peso<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a> &#8211; 20 minutos<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-8968 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3.jpg\" alt=\"Sandra Prikkier nutrition, training and diet\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-3-20x15.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2><\/h2>\n<h2 style=\"text-align: center;\"><strong>Quinta-feira \u2013 Ombros e Triceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\">military press<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\">High row<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Sides<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/posteriores.jpg\">Posterior<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Tricep com barra \u00e1 testa<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Tricep extension on the machine<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tricep-sob-a-cabe%C3%A7a.png\">Extens\u00e3o tricep sob a cabe\u00e7a<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2><\/h2>\n<h2 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Gl\u00fateos, g\u00e9meos e HIIT<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/kickback-cabo.jpg\">Cable kickback<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/smith-kick-up.jpg\">Kick Up na smith<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/lunges-smith.jpg\">Lunges at smith<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/eleva%C3%A7%C3%A3o-gemeos.png\">Standing calf raise<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/gemeos-sentado.png\">Seated calf raise<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a> \u2013 20 minutos<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5.jpg\"><img decoding=\"async\" class=\"alignnone wp-image-8970 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5.jpg\" alt=\"Sandra Prikkier nutrition and training\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-5-70x70.jpg 70w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2><\/h2>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Costas e ABS<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">Wide grip lifts<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown with wide grip<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown with short grip<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta-maquina\/\">M\u00e1quina pulldown<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Crunches<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/knee-truck.bmp\">Supported abdominal<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Leg elevation<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8972 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6.jpg\" alt=\"fitness gym\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-6-600x450.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><\/h1>\n<h2 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Diet<\/strong><\/span><\/h2>\n<ul>\n<li class=\"Standard\"><strong>Meal 1:<\/strong> Queijo cottage com mirtilos e am\u00eandoas<\/li>\n<li class=\"Standard\"><strong>Meal 2:<\/strong> Peito de frango com br\u00f3colos<\/li>\n<li class=\"Standard\"><strong>Meal 3:<\/strong> Whey Isolate with oats<\/li>\n<li class=\"Standard\"><strong>Meal 4:<\/strong> Chicken breast with brown rice<\/li>\n<li class=\"Standard\"><strong>Meal 5:<\/strong> Casein<\/li>\n<\/ul>\n<p class=\"Standard\" style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8974 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7.jpg\" alt=\"Sandra Prikkier at the gym\" width=\"1024\" height=\"589\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7-300x173.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7-768x442.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7-610x351.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7-600x345.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/sandra-prikkier-7-20x12.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2 class=\"Standard\" style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Supplementation<\/strong><\/span><\/h2>\n<ul>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Whey Protein<\/a><\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/o-melhor-suplemento-de-caseina\/\"  rel=\"noopener noreferrer\">Casein<\/a><\/li>\n<li class=\"Standard\">Omega 3<\/li>\n<li class=\"Standard\">Vitamin C<\/li>\n<li class=\"Standard\">Ch\u00e1 verde<\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#039;s<\/a><\/li>\n<li class=\"Standard\"><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/termogenicos\/\"  rel=\"noopener noreferrer\">Thermogenic<\/a><\/li>\n<\/ul>\n<p>Information taken from the website simplyshredded.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino, dieta e suplementa\u00e7\u00e3o da atleta Sandra Prikker &nbsp; Sandra Prikker \u00e9 uma atleta e modelo fitness nascida na [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":40299,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano Fitness de Sandra Prikker: Treino e Dieta","_seopress_titles_desc":"Descubra o treino intensivo de 6 dias de Sandra Prikker e a sua dieta rica em prote\u00ednas. 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repeti\u00e7\u00f5es\\r\\n \\tPeso morto pernas esticadas \u2013 4 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tPrensa larga \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tPrensa estreita \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tLeg curl \u2013 3 s\u00e9ries x dropset\\r\\n \\tLeg extension \u2013 3 s\u00e9ries x dropset\\r\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nTer\u00e7a-feira \u2013 Peito e biceps\\r\\n\\r\\n \\tSupino plano \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tSupino inclinado \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tFundos \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tPress peito com halteres \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tPress peito inclinado com halteres \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tCurl de bicep com barra \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tCurl martelo \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es\\r\\n \\tCurl com cabo \u2013 3 s\u00e9ries 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