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!
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|
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!