Today’s Upper Body Workout

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Hi guys,

It’s the craziest thunder and lightning outside the window. It’s been going on for an hour and the lightning is so extremely bright that it feels like we have paparazzis in our living room 😛

A lot of you have been wanting to know about my workout routine. I’ll do a post about it tomorrow and tell you what workouts I usually do every week. Today’s workout was upper body, I divide my upper body workout in two. Today I was focusing on biceps and my back muscles (the other upper body workout is focusing on triceps, shoulders and chest). Today’s workout will give me a stronger and more defined back and toned arms 🙂
I’ll try to explain the workout in an easy way, unfortunately we’re not allowed to take photos in the gym but I’ll link to photos of the exercises. And please feel free to ask any questions 🙂

When I write for example 5 x 5 = this means 5 sets of 5 repetitions on each set. I’ll rest about 1 min between each set. On all of the exercises I choose a weight that makes me be able to do only as many reps as I aim for. For example if I want to do 8 reps, I’ll NOT choose a weight that makes it easy to make more that 8 reps, if it’s too light= put more weight on and if you’re not able to make your 8 reps just lower the weights.

Warm up: cardio 10 min (elliptical)
Lat pull down in machine 5 sets x 5 reps
Standing Barbel Row  5 sets x 10 reps
Sitting Row in Machine 5 sets x 8 reps
Biceps curl in Cable Cross machine (both arms at the same time) 5 sets x 8 reps

Sometimes I do some sprints on the treadmill after my upper body workouts. Today I did:
– 15 sprints (20 sec run/30 sec rest)

I know that this is too much info if you’re already are a gym person but if you’re a newbie I hope it helps 🙂 If you never tried these exercises before DON’T try to do as heavy as you can. Get used to the machines first and be sure that you’re making the exercise the right way. Ask someone at the gym or search for the exercises on YouTube. Some of the exercises I do can be every dangerous for your body if you don’t know how to do them correctly. Start with low weights and put some more on when you feel comfortable 🙂

So today’s post turned out to get quite long, but I want to try to explain things for you that aren’t that familiar with doing these kinds of gym exercises. Don’t be afraid of lifting/working out hard. You’ll not get crazy big muscles over a night (or even after many years). I love a hard workout and I think most people would if the would try it, the feeling after is amazing 🙂

Do you workout? What kind of workouts do you do? Let me know if you try ”my” workout and what you think 🙂



  1. I need to start working out again. I keep getting a cold this year which is in the way of my gym plans. I’m going to try doing the sprints and some of the arm moves next time I hit the gym. Arms are my least favourite. I love working out my abs and legs, but arms I kinda ignore. How did a Swedish girl end up in Japan?

    1. I’m sorry to hear that you’ve been sick for a while! I hope you feel better soon!
      Arms are my least favorite too but it’s getting more fun when you’re noticing that you get stronger 🙂
      I moved to Tokyo with my love, he got a job offer here and we both thought it was a great idea! 🙂
      xx Elle

    1. Thank you! 🙂 That’s great! I agree, its important to make a habit out of it 🙂
      xx Elle

  2. Welcome spring! I already start my daily walk and I have to start going back to yoga class. I will try your routine on weekend. Thank you for sharing!

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