Sandra Reiche is a 31 year old fitness and bikini model from Sweden. She’s been in the profession since she was about 25 after starting serious weight training. Before this, however, Sandra admits she was not treating her body the way she would have liked, saying:
“I decided that I wanted to be healthier and stronger, so I changed my lifestyle completely, and that’s when I started eating healthy and training with weights.”
Sandra claims that she typically works out with weights 4-5 days a week, hitting multiple muscle groups each day and resting the other days. Give Sandra Reiche’s weekly routine a try and watch her workout video yourself to see just how those gains are made!
Day 1: Legs
Barbell Squats 4 x 10-12
Deadlifts 4 x 10-12
Leg Extension 4 x 10-12
Leg Curl 4 x 10-12
Hip Thrust 4 x 10-12
Day 2: Shoulders/Chest
Standing Barbell Military Press 4 x 10-12
Side Lateral Raises 4 x 12
Reverse Machine Fly’s 4 x 10-12
Machine Bench Press 4 × 10-12
Day 3: Back/Abs
Band Assisted Pull Ups 4 x 15
Wide Grip Pulldown 4 x 12
Seated Cable Row 4 x 12
Back Extensions 4 x 12
Ab Crunch Machine 4 x 12
Hanging Leg Raise 4 x 12
Cable Crunch 4 x 12
Day 4: Biceps/Triceps
Alternating Hammer Curls 4 x 12
Cable Preacher Curl 4 x 12
Decline Dumbbell Extensions 4 x 12
Dip Machine 4 x 12
Pushdowns 4 x 12
Day 5, 6 & 7: Rest Day
Recovery
https://www.youtube.com/watch?v=4lm728xme14
The body never comes from lifting alone. A balanced diet, designed for your workout plan and your body type is just as important as how much weight or how many reps you are working with. Luckily we have you covered, here’s what Sandra suggests:
Meal 1: ¼ cup Oatmeal, 1 ounce Whey, 1 tablespoon Almonds and ¼ cup Frozen Raspberries
Meal 2: 1 ounce Whey
Meal 3: 5 ounces Chicken Breast or 4 ounces 5% Ground Beef, 5 ounces Shrimp or 7 ounces Cod, ¼ cup Plain Rice or 1 cup Potatoes and 5 ounces Vegetables and 1 ounce Whey in water
Meal 4: 1 ounce Casein, ¼ cup Almonds and 2 ounces Frozen Raspberries