Swiss Fitness Model Andrina Santoro Talks With Simplyshredded.com

Quick Stats:

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

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!

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.

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

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.

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.