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 PartExercisePrimary muscle(s) worked1Number of repetitions/set2Number of sets
BackSeated RowLatissimus Dorsi, Biceps, Posterior Deltoid, Rhomboids10-122-3
Lat PulldownLatissimus Dorsi, Biceps10-122-3
ChestIncline PressPectorals, Triceps, Deltoid8-102-3
Pectoral FlyPectorals, Deltoid12-152-3
Shoulders3Shoulder PressDeltoid, Triceps10-122-3
Lateral Shoulder RaiseMedial Deltoid10-122-3
Arms3Preacher Curl or Standing Biceps CurlBiceps, Forearm10-122-3
Triceps Pushdown or Triceps KickbackTriceps10-122-3

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!


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