Profile: Sandra Prikker + Workout Routine & Diet

Profile info & stats:

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