Get ready to build your back and biceps with these 5 staple pull day exercises. Today is all about the basics! We're doing 10-12 reps for this gym workout so pick weights that challenge you for that rep range. Let's do it!
1. Barbell Row - 4x10
2. Lat Pulldown - 4x12
3. Seated Cable Row - 4x12
4. Assisted Pull Up - 4x10
5. Bicep Curl - 4x12
Online 1:1 fitness and nutrition coaching for women who want to lose fat, build muscle, and finally stay consistent—without their life revolving around fitness.
At Emily Cramer Fitness, you’ll get personalized training and nutrition support designed around your real life, so you can make progress without burnout, restriction, or starting over every Monday.
âś” You want a plan built specifically for your body, goals, and lifestyle
✔ You’re tired of the start-over cycle and want lasting consistency
✔ You want to feel strong, confident, and energized—not restricted
âś” You want expert guidance, accountability, and real support
If you're ready for a structured plan, accountability, and support, my 1:1 coaching can help you build strength and confidence in the gym.
Apply for CoachingThere will never be a perfect time to start - but confidence comes from action, not waiting.
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Applications are reviewed personally, and accepted applicants will be invited to a call to discuss goals and next steps.
You’re not alone—here are the most common ones I hear from women considering 1:1 coaching.
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