Upper Body

Strength training is a key part of any exercise regime, improving posture, reducing the risk of injury and having strong muscles will enhance all the workouts in this body plan.

Download the Upper Body Plan

Click here to download the Scitec Nutrition Bikini Body Plan's Upper Body segment today.

Cable Pullover

Rep-Range:

20/15/10/10

Tempo:

1220

Victoria's Tip:

Keep the tension on lats

Focus on the shoulder retraction, hold there for 2 seconds

Bent Over BB Row - Wide OH Grip

Rep-Range:

10/10/10

Tempo:

Normal

Jess's Tip:

Do not swing, control the movement

Row up for bar to touch the body between waist and hips

Keep back straight

Bent over bb row - narrow uh grip

Rep-Range:

10/10/10

Tempo:

Normal

Victoria's Tip:

Do not swing, control the movement

Row up the bar to touch the body between waist and hips

Keep back straight 

Wide lat pull down

Rep-Range:

20/15/10/10

Tempo:

1220

Victoria's Tip: 

Keep elbows under wrists

Control the weight up and down

Make sure shoulders stay stable, do not let the weight pull them up

Chest Press

Rep-Range:

20/15/10/10

Tempo:

1220

Jess's Tip:

Keep shoulders retracted and stable throughout the exercise

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