Swiss Fitness Model Andrina Santoro Talks With Simplyshredded.com

1K Shares

1

Quick Stats:

Age: 22
Height: 5’3” – 160 cm
Weight: 121 lbs – 55 kg

2

How did you get started?

When I was younger I participated in a variety of sports including ballet, jazz, hip hop, salsa and pole dancing. But, I was always skinny and flabby, and I wanted a fit body with sexy curves. About 2 ½ years ago I was diagnosed with a medical condition, and I started to take training more seriously. I was told I needed to start weightlifting in order to strengthen my neck and back. I started hitting the gym regularly and changed my nutrition completely.

After a while I started seeing results and got motivated, and I eventually became addicted to the fitness lifestyle. Now, I can’t imagine a life without weightlifting and eating clean!

4

What motivates you to keep going and push harder?

The progress I see in the mirror keeps me motivated. I’m also very passionate about helping others.

I love to see that spark in someone’s eyes when they achieve their own physique goals; it motivates me to push harder and show them that nothing is impossible.

5

What is training routine like?

Full Routine:

Monday: Back

  • Lat Pulldown 3 × 12
  • Single-Arm High Pulley Row 3 x 12
  • Pull Ups 3 x 12
  • Rope Straight-Arm Pulldown 2 x 15
  • Reverse Grip Bent-Over Rows 3 x 10
  • Bent-Over Rear Delt Raise 3 x 12
  • Weighted Hyper Extensions 3 x 15-20

Tuesday: Quads/Glute/Calves

  • Leg Press 4 x 10
  • Barbell Squats 3 x 15
  • Sumo Squats 3 x 15-20
  • Leg Extensions 4 x 10
  • Walking Lunges 2 x 30
  • Adductor and Abductor 3 x 12-15
  • Seated or Standing Calf Raises 4 × 15

Wednesday: Rest

  • Recovery

Thursday: Hamstrings/Glutes/Calves

  • Weighted Bulgarian Split Squats 3 × 12
  • Hip Thrusts 4 × 12
  • Stiff Leg Barbell Deadlifts 4 × 15-20
  • Lying Leg Curl 4 × 12
  • Standing Single Leg Curl 4 × 15-20
  • Seated or Standing Calf Raises 4 × 15

Friday: Chest/Shoulders

  • Dumbbell Overhead Press 3 × 8-10
  • Incline Front Raise 3 × 12
  • Lateral Raise 3 x 12
  • Standing Low-Pulley Deltoid Raise 3 x 12
  • Dumbbell Rear Delt Fly’s 3 × 15
  • Incline Dumbbell Press 4 × 12
  • Decline Cable Fly 4×12

Saturday: Arms

  • Alternating Dumbbell Curls 3 x 24
  • Cable Hammer Curls 3 x 12
  • Preacher Curl 3 × 12
  • Overhead Cable Extension 3 x 12
  • Rope Tricep Pushdowns 3 x 12
  • Tricep Dumbbell Kickbacks 3 x 12

Sunday: Rest

  • Recovery

3

Favorite form of cardio?

I love HIIT cardio. When I’m dieting down, I do intervals. I do a minimum of five intervals after my regular training session.

What is your approach to nutrition?

I get very good results by alternating low carb, and high carb days. I feel this really helps me burn fat. My fridge is always stocked with chicken breast, lean beef, ground turkey, eggs, salad, fresh/frozen vegetables and berries.

I make sure I eat every three hours, and I never leave home without my Tupperware.

6

Do you bulk and cut or stay lean year round?

My goal is to stay lean year round, but at the moment I’m bulking. I am trying to gain back what I’ve lost after being terribly sick in April. On the way home from an event with my boyfriend, I had difficulty breathing. I ended up in the hospital for two weeks and was in a coma. I had severe pneumonia and a pericarditis. Over the course of two months I lost almost 22 lbs.

Daily Diet:

  • Meal 1: 1 scoop Whey Isolate and ¼ cup Oats
  • Meal 2: 4 ounces Chicken and ¼ cup Almonds
  • Meal 3: 6 ½ ounces White Fish, Salad and 1 tablespoon of Olive Oil
  • Meal 4: 1 scoop Whey Isolate
  • Meal 5: 6 Egg Whites, 2 Whole Eggs and 3 ½ ounces of Sweet Potatoes

8

What are your best 3 tips for someone looking to reach their goal physique?

  • Lift heavy and do HITT.
  • Stay on schedule with your meals and eat clean.
  • Be patient, stay dedicated and motivated!

7

Favorite Quote:

“Be your own hero.”

Instagram: @andrinafit
Facebook: www.facebook.com/andrinafit.santoro

1K Shares