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Upper Body Workout at the Gym

gym upper body workouts Nov 21, 2022
 
 

It's upper body day! YAY! You ready to work? This upper body workout should be heavy, heavy, heavy! We're doing 10-12 reps on each exercise and focusing on slow controlled lifts with proper form. This rep range is optimal for muscle growth. 

You will be working both the push muscles (chest, triceps, and shoulders) and pull muscles (back and biceps.) Let's get started!

Exercise Terms to Know

Last set: triple drop set until failure - Start by using the weight you used for your other sets. This is your heavy weight. Complete as many reps as possible with good form. Then decrease the weight by 10-30% and continue performing reps until you no longer can with good form. Drop the weight one more time and continue performing reps until you no longer can with good form.

Superset: Perform 2 exercises one after the other without rest in between.

The Workout

1. Dumbbell Bench Press - 4x12

2. Cable Seated Row - 4x10 (Last set: perform a triple drop set until...

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Strength Workout for Legs

glutes gym legs workouts Nov 14, 2022
 
 

Hi friend! I gave this gym workout a go this past week and I just HAD to share. Get ready for an intense glute and hamstring burn. Make sure you're really pushing weights that are heavy for you. It's not meant to feel comfortable. 

I tell my clients to pick a weight that allows them to complete the whole set with good form with about 2 reps left in the tank by the end of the set. If you're feeling like you could pump out another 5+ reps, girl, GIMME MORE WEIGHT! 

This training is specifically designed for building muscle size by using 10-12 reps per movement and one killer burnout drop set at the end. Get ready to push, push, push. Let's get started!

Exercise Terms to Know

Last set: triple drop set until failure - Start by using the weight you used for your other sets. This is your heavy weight. Complete as many reps as possible with good form. Then decrease the weight by 10-30% and continue performing reps until you no longer can with...

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Pull Workout

back gym pull workouts Nov 07, 2022
 
 

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!

The Workout

1. Barbell Row - 4x10

2. Lat Pulldown - 4x12

3. Seated Cable Row - 4x12

4. Assisted Pull Up - 4x10

5. Bicep Curl - 4x12

Barbell Row

Lat Pulldown

Seated Cable Row

Assisted Pull Up

Bicep Curl

Are you ready to build a strong feminine physique and make fitness your everyday lifestyle?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

 You want to look and feel strong physically and mentally
 You want to learn to lift some heavy weights and build lean, feminine muscle
 Wonder Woman is goals in your mind
 You see exercise and nutrition as self care for your mental, physical, and spiritual well being or you would like to...

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Upgrade Your Leg Workout with These 5 Moves

gym legs workouts Oct 13, 2022
 
 

Ready to hit legs?! This workout is honestly one of my faves. I recommend doing these moves with 8-12 reps each to focus on building muscle. If your weight is challenging enough for you, this rep range should feel HARD! So make sure you're lifting heavy enough.

How to Pick Your Weight Sizes

I teach my clients the 2 rep rule: You should end a set feeling like you have about 2 reps left in the tank. If you finish a set and feel like you could perform another 10 reps, you're going way too light. If you barely make it to the last rep or fail before the last rep, you probably need to take some weight off. Our focus is always to lift heavy but not so heavy that we compromise proper form! 

New to Lifting Weights?

If you're fairly new to lifting, try the first 3 moves with one of the smaller fixed barbells - the ones that you can't take the plates off. They're just set at a certain weight. The bar I am using here is 45 lb + the plate weights. As a beginner, start lighter...

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Total Body Gym Workout

 
 

Hi Love!

Today's workout is a total body strength workout. Total body workouts are fabulous when you're just getting started with a training routine. Total body workouts allow you to train as little as 3 times per week, still hit each muscle group sufficiently to make progress, and get proper recovery time for each muscle. This lower training frequency makes it easier to stay consistent with your routine in the long term. 

Let's dive into the terminology you need to understand for this workout.

Exercise Terms to Know

Superset: Perform 2 exercises one after the other without rest in between

Example: Below, when it says "Step ups superset with reverse hyperextensions off bench," you would perform 12 steps ups and then 12 reverse hyperextensions immediately after without rest in between them. Once you've completed 12 reps of both exercises in the superset, rest, and then repeat 3 more times for 4 total sets.

The Workout

...

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Bis and Tris Workout with Dumbbells

 
 

Hi Love!

This is not your average arm workout. This training session puts a fun spin on the classic bicep and tricep exercises we all know and love. Because let’s face it, it’s pretty boring to do the same old standard bicep curls and tricep kickbacks every upper body day. Sometimes you’ve just got to spice it up to stay engaged in your training sessions. 

Why not try something new in the pursuit of sexy sculpted tank top arms? You can find the full workout instructions below.

The Workout

  1. Dumbbell Triple Crush 4x10
  2. Dumbbell 21’s 4x21
  3. Alternating Arm Curls superset with Cross Body Curls 4x10
  4. Alternating Skull Crushers superset with Tricep Press 4x12

Exercise Instructions

Dumbbell Triple Crush

  1. With a neutral grip, hold dumbbells in both hands at your sides.
  2. Curl the weight in hammer curl fashion (with a neutral grip) to chest level.
  3. Press the weights up over your head so that your arms are fully extended above your body.
  4. Keeping...
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Dumbbell Leg Workout

 
 

Hi Love!

It’s officially my favorite day of the week - LEG DAY! 

I absolutely love training legs. I love the look of a woman with a strong, muscular, curvy lower body and I love being able to lift heavy.

Your quads and hamstrings are huge muscle groups so it’s important not to neglect them! I hit lower body 3x per week and really focus on lifting challenging weights for 8-12 reps. This rep range is best for hypertrophy, which basically means that this range is optimal for building muscle size. 

Benefits of Unilateral Movements

This training session contains several unilateral movements. Unilateral movements are those that focus on just one side of your body at a time. Examples include a single arm lateral raise, a concentration curl, and a dumbbell step up. 

There are 2 main benefits to incorporating unilateral movements:

1. Preventing and Treating Muscle Imbalances Between Sides

It’s very common for people to have a stronger and weaker...

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Full Body Strength Workout

 
 

Hi Love!

I am so pumped to share today’s workout with you! This training session is a full body strength workout using just dumbbells. You can do this at home or at the gym. 

I highly recommend total body training to ladies who are just getting started with a weight lifting routine because it allows every muscle on your body to get sufficient training volume in just 3 workouts per week.

When I have clients that are completely new to weight training OR clients who do not currently have a consistent training routine, I usually start them on 3 workouts per week. This is a challenging but also reasonable starting point. This allows them to build consistency, momentum, and confidence. Then once they are fully nailing the routine, we can discuss adding extra workout days if they desire. 

If you’re only able to workout a couple days a week or you’re just getting started with building a new workout routine, I highly recommend starting with total body...

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10 Bodyweight Exercises to Strengthen Your Core

 
 

Hi Love!

No matter who you are and what your training level is, having a strong core is endlessly important. Seriously! Don’t neglect it! Before we dive into some core exercises, let’s chat about the benefits that come from strengthening your core.

The Benefits of Core Training

The primary goal of core training is to strengthen the muscles that stabilize, align, and move the trunk of the body. 

Core training also does the following:

1. Develops neuromuscular control.

A consistent core training routine will help you develop better neuromuscular control. This is a fancy way of saying that you become more coordinated because your central nervous system and your muscles communicate more efficiently with each other, leading to more efficient movement.)

2. Better stability.

Core training is SO important for injury prevention. Your core helps you maintain balance and properly distribute forces during different movement patterns. If you are performing a lift...

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Cable Machine Back Workout

back upper body workouts Nov 21, 2020
 
 

Hi love!

I’m not going to lie, back day has always been one of my faves. As a bikini competitor, I am obsessed with working on my ratios and creating that gorgeous hourglass shape.

Let’s be honest, I was absolutely not born with it. It’s something I continuously build because my natural shape was always… well…. lanky! Anyways, this is good news. If you’re like me and you were built without those coveted feminine curves OR if you just want to make your already bangin’ curves more pronounced, then read on. 

Working your back is step 1 to an hourglass shape! The wider and more sculpted your back is, the smaller your waist looks. 

In this workout, we are going to use just a cable machine to sculpt some beautiful back muscles. We will hit the back from all angles and using several different attachments.

My gym is awesome but there are definitely days during which it is really hard to get a hold of all the equipment I...

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