PRECOR Upper Body Sculpt

PRECOR Upper Body Sculpt

Here at Hammer’s Gym, we hold health and fitness as a top priority, which is why we have state of the art equipment from PRECOR ready to use day or night 24/7! In this blog we are going to give you one of the routines you can use to give yourself a great work out and sculpt those upper body muscles!

Warm up:

Always start with a gentle warm up to increase circulation to the muscles you will be working. Try using one of our cardio machines either the treadmill, elliptical machine or rowing machine! Only 5-10mins needed to warm up.


Body Part Exercise Primary muscle(s) worked 1Number of repetitions/set 2Number of sets
Back Seated Row Latissimus Dorsi, Biceps, Posterior Deltoid, Rhomboids 10-12 2-3
Lat Pulldown Latissimus Dorsi, Biceps 10-12 2-3
Chest Incline Press Pectorals, Triceps, Deltoid 8-10 2-3
Pectoral Fly Pectorals, Deltoid 12-15 2-3
Shoulders 3Shoulder Press Deltoid, Triceps 10-12 2-3
Lateral Shoulder Raise Medial Deltoid 10-12 2-3
Arms 3Preacher Curl or Standing Biceps Curl Biceps, Forearm 10-12 2-3
Triceps Pushdown or Triceps Kickback Triceps 10-12 2-3

Cool Down:

Finish with a slow and steady cool down (like the warm up). This can be done on any of the PRECOR machines we spoke about earlier for the warm up, or you can stretch. This is to flush out any toxins that may have built up in the muscle fibres during exercise and to transition the heart back to normal with the blood flowing smoothly again.

For each exercise, try to control each movement and really squeeze the muscles you are targeting, making that all important mind-muscle connection! If you need ANY help at all with any of these exercises, come see our friendly staff here at Hammer’s Gym 24/7!