This week’s Trainer Thursday Work Out features Gymnut Trainer, Ariana Katarina and her favourite Back Work Out!

Give it a try next time you train your back!


Pull Ups: 3 sets of 12 reps

SUPERSET: 12 Bentover Barbell Rows AND 12 Single Arm Dumbbell Rows for 4 sets

SUPERSET: 12 Wide Grip Pull Downs AND 12 Wide Grip Seated Rows for 4 sets

SUPERSET: 12 Weighted Back Extensions AND 12 Straight Arm Pull Downs for 4 sets

Dead lift: 6 sets of 8 reps

REST TIME: 30 seconds to 1 Minute between each set!


How heavy should you be going for this work out? You want to be reaching failure by the twelfth rep, so if you complete the set with barely any struggle on those last few reps, try increasing your weights slightly on the next set!

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