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Short biography of Sandra Prikker

Sandra Prikker birthday is on October 30th, 1989. She was born in the Netherlands. She found a love for fitness and exercise from her childhood. At the age of 14, she started training kickboxing but after an accident which left her with serious injuries. She was forced to quit the kickboxing. She had loved for 10 years but Sandra quickly found another passion and that is the fitness. After her tragic accident, she was left to reevaluate her life goals and she still had a serious love of the fitness. At the age of 24, she decided to become a fitness model and walked into the gym. She has appeared in popular magazines like Strong Fitness Magazine, Physique Generation, Esquire, Fitness Gurls, Trimmed & Toned and Body & Fit.

This is the weekly training split of Sandra Prikker:

Day One: Legs
Wide Stance Squats – 3 sets/8 reps
Narrow Stance Squats – 3 sets/8 reps
Stiff Legged Deadlift – 4 sets/8 reps
Leg Press (Wide Foot Placement) – 3 sets/8 reps
Leg Press (Narrow Foot Placement) – 3 sets/8 reps
Leg Curls – 3 sets (Drop set)
Leg Extensions – 3 sets (Drop set)

Day Two: Chest/Biceps
Flat Barbell Bench Press – 3 sets/8 reps
Incline Barbell Bench Press – 3 sets/8 reps
Dips – 3 sets/8 reps
Flat Dumbbell Press – 3 sets/8 reps
Incline Dumbbell Press – 3 sets/8 reps
Straight Barbell Curls – 3 sets/8 reps
Heavy Hammer Curls – 3 sets/8 reps
Cable Curls – 3 sets/8 reps (Drop set)

Day Three: Back/Abs/HIIT
Deadlift Bent Over Barbell Rows – 3 sets/8 reps
Bent Over V Bar Rows – 3 sets/8 reps
Two-Handed Cable Rows – 3 sets/8 reps (Drop set)
Kneeling Cable Crunches – 3 sets/8 reps
Standing Cable Crunches – 3 sets/8 reps
Weighted Leg Raises – 3 sets/8 reps

Day Four: Shoulders/Triceps
Military Press – 3 sets/8 reps
Barbell Upright Rows – 3 sets/8 reps
Side Raises – 3 sets/8 reps
Bent-Over Lateral Raises – 3 sets/8 reps
Skull Crushers – 3 sets/8 reps
Cable Tricep Extension – 3 sets/8 reps
Overhead Cable Tricep Extension – 3 sets/8 reps

Day Five: Glutes, Calves, HIIT
Cable Kickbacks – 3 sets/8 reps
Smith Machine Kick Ups – 3 sets/8 reps
Smith Machine Lunges – 3 sets/8 reps
Standing Calf Raises – 3 sets/8 reps
Seated Calf Raises – 3 sets/8 reps
HIIT – 20 mins

Day Six: Back/Abs
Wide Grip Pull-Ups – 3 sets/8 reps
Wide Grip Pull Downs – 3 sets/8 reps
Close Grip Pull Downs – 3 sets/8 reps
Machine Pull Downs – 3 sets/8 reps
Crunches – 3 sets/8 reps
Seated Leg Tucks -3 sets/8 reps
Bent Knee Leg Raises – 3 sets/8 reps

Day Seven: Rest

Sandra Prikker daily diet:
 Meal One: Cottage Cheese with Blueberries & Almonds
 Meal Two: Chicken Breast & Broccoli
 Meal Three: Whey Isolate Protein Shake with Oatmeal
 Meal Four: Chicken Breast & Brown Rice
 Meal Five: Casein Protein

These are the supplements she will typically use:
 Multivitamins and Minerals
 Omega 3
 Vitamin C
 Green Tea

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