Fitness model Sandra Prikker

Basic parameters

  • Age: 25 years old
  • Height: 5’5″ (165 cm)
  • Weight: 115 lbs (52 kg)
  • Born: In Holland
  • Work as: Personal trainer and fitness model

Her way to fitness

She was a professional competitor in kick-box. Her career in kick-box was ended by accident. She was always very active, so accident in one sport could not discouraging her to find another sport. She started with something new in her life- workout in gym. She found a new taste in this sport, she improved herself day by day, teached new things in fitness about exercises and collected usefull informations about healthy lifestyle. All these things forced her to hire a fitness trainer. Her trainer was Tavi Castro, who is now her boyfriend and main change in life.

Sandra´s workout routine

Sandra belongs to category of fitness models, who don’t waste their time in gym with light weights. She loves harder exercises and heavy weights. Every exercise in Sandra´s workout routine consist from 3 sets and 8 reps. As cardio activities Sandra prefers HIIT (High Intensive Interval Training) in length of 15-20 minutes.

Sandra´s workout consist from 6 days of exercising and 1 rest day in Sunday.


  • 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 and biceps

  • Flat Barbell Bench Press 3×8
  • Incline Barbell Bench Press 3×8
  • Dips 3×8
  • Flat Dumbbell Press 3×8
  • Incline Dumbbell Press 3×8
  • Straight Barbell Curls 3×8
  • Heavy Hammer Curls 3×8
  • Cable Curls 3×8 Drop set

Wednesday - Back, Abs and HIIT

  • Deadlift Bent Over Barbell Rows 3×8
  • Bent Over V Bar Rows 3×8
  • Two Handed Cable Rows 3×8 Drop set
  • Kneeling Cable Crunches 3×8
  • Standing Cable Crunches 3×8
  • Weighted Leg Raises 3×8

Thursday - Shoulders and Triceps

  • Military Press 3×8
  • Barbell Upright Rows 3×8
  • Side Raises 3×8
  • Bent Over Lateral Raises 3×8
  • Skull Crushers 3×8
  • Cable Tricep Extension 3×8
  • Overhead Cable Tricep Extension 3×8

Friday - Ass, Calf and HIIT

  • Cable Kickbacks 3×8
  • Smith Machine Kick Ups 3×8
  • Lunges Smith Machine 3×8
  • Standing Calf Raises 3×8
  • Seated Calf Raises 3×8
  • HIIT 20 mins

Saturday - Back and Belly

  • Wide Grip Pull Ups 3×8
  • Wide Grip Pull Downs 3×8
  • Close Grip Pull Downs 3×8
  • Machine Pull Downs 3×8
  • Crunches 3×8
  • Seated Leg Tucks 3×8
  • Bent Knee Leg Raises 3×8

Sandra Prikker
Sandra Prikker


Supplementation and diet

Her diet consist from 5 light meals, where the protein has main role with vegetables, fruits and nuts.  

  • 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

Her supplementation consist from products, which support muscles growing, burning fats, give her more minerals and vitamins:  for example: USN Multiplex, Omega 3, Vitamin C, Green Tea, USN BCAA Power Punch, USN XEDRA CUT XT

Sandra Prikker favourite quote:

“You must do what others don’t, to achieve what others won’t” – Henry Rollins

Sandra Prikker fitness motvation video

Born: 18.8.1992 Weight: 90 kg Height: 190 cm I did Professional swimming more than 15 years. Achievements from swimming: master of country and i was a part of many international competitions. I started with fitness life before 4 years and nowadays it is my great passion. Interests: Everything, what is a part of the sport (swimming, running, tourism, cardio activities, fitness and healthy life style), music, food, relax, PC...