Name: Sandra Prikker
Born: 1990
Weight: 52 kg / 115 lbs
Sandra Prikker, born in the Netherlands, has always been into sports and started competitive kickboxing when she was 14 years old.
Unfortunately, 4 years ago she had to stop due to an accident. Doing nothing after that was not an option and she decided to hit the gym and learn everything she could about working out and nutrition, which was about 3 years ago.
Workout Routine
This is Sandra Prikker’s current training routine.
Exercises | Sets & Reps | |
Monday: Legs |
Squat Wide Stance | 3×8 |
Squat Narrow Stance | 3×8 | |
Stiff Legged Deadlift | 4×8 | |
Leg Press Wide Foot Placement | 3×8 | |
Leg Press Narrow Foot Placement | 3×8 | |
Leg Curls | 3x Drop set | |
Leg Extensions | 3x Drop set | |
Tuesday: Chest/Biceps |
Bench Press | 12-10-8 |
Chest Press Hammer Strength Machine | 3×12 | |
Dumbbell Fly’s | 15-12-10 | |
Incline Chest Press Machine | 3×20 | |
Cable Machine Fly’s | 3 sets to failure | |
Wednesday: Back/Abs/HIIT |
Weighted Wide Grip Pull Ups | 12-10-10 |
Lat Pull Down | 12-10-8 | |
T-Bar Rows | 12-10-8 | |
Underhand Lat Hammer Strength Machine | 20-15-12 | |
Dumbbell Rows | 12-10-8 | |
Thursday: Shoulders/Triceps |
Dumbbell Press | 12-10-8 |
Single Arm Lateral Raises (Heavy) | 3×20 | |
Side Lateral Raises | 3×10 | |
Rear Lateral Raises (Seated) | 3×10 | |
Rear Delt Reverse Fly’s | 3×20 | |
Friday: Glutes/Calves/HIIT |
Seated Leg Raises | 7×15 |
Hammer Strength Calf Machine | 3×20 | |
Donkey Calf Raise Machine | 12-10-8 | |
Smith Machine Calf Raises | 12-10-8 | |
Saturday: Back/Abs |
Dumbbell Curls | 4×15 |
Dumbbell Kickbacks | 4×15 | |
Barbell Preacher Curls | 3×15 | |
Barbell Skull Crushers | 3×15 | |
One Arm Cable Curls | 4×12 | |
Tricep Push Downs with Rope | 4×20 | |
Sunday: Rest day |
Rest | Rest |
Nutritional Plan
This is Sandra Prikker’s current diet.
Meal 1 | Cottage Cheese with Blueberries & Almonds |
Meal 2 | Chicken Breast & Broccoli |
Meal 3 | Whey Isolate Protein Shake with Oatmeal |
Meal 4 | Chicken Breast & Brown Rice |
Meal 5 | Casein Protein |
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