30 Days Out: Craig Capurso's Extreme Cut Trainer Day 1

30 Days Out starts with a bang. Get ready to smash your chest from every angle with a fast-paced workout, and be sure to watch the video for tips and notes from Craig!

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Current Weight Day 1: 236.2 Pounds

It's time to get shredded in 30 days, and we're going to shred together. My wedding is in a month, so I've made the commitment to spend the next four weeks hitting it hard in the gym and sticking to a strict nutrition and training plan. Whatever your reason is for getting cut, make sure it's important enough to carry you through some tough days ahead.

Every single day of 30 Days Out includes a video. Watch them every morning so you can see my improvements and struggles as we go through the program together. I'll be coaching you through the workouts and helping you make lifestyle changes so you get through the next month successfully and finish looking your best!

Before you make the commitment to this program, make sure you check out all the overview pages and videos. This program is not for everyone—the workouts are intense and the diet is difficult. This is an extreme cut trainer, so we're taking our bodies to the limit. Make sure you're prepared with all the necessary information before you begin day one.

30 days out Day 1
Watch The Video - 5:24

Exercise Tip Machine Fly

When you're doing the machine fly, make sure the squeeze is coming from the inside of your chest. Stretch out to a full range of motion on the eccentric portion, and squeeze in with your inner chest at the peak of the concentric portion.

Success Tip Rest

Try to get 7-8 hours of sleep. Some people may need a little more or less, but wherever you fall, make sleep a priority. Sleep helps regulate your hormones and gives your body time to repair your muscles. Sleep can also help you feel less sore, so give yourself every opportunity to rest.

Day 1: Chest

Reverse-Grip Decline Smith Machine Press (shown with flat bench)

10 sets of 3 reps, 30 seconds rest between sets
Reverse-Grip Decline Bench Press Reverse-Grip Decline Bench Press


Alternating Dumbbell Bench Press

6 sets of 5 reps, 30 seconds rest between sets
Alternating Dumbbell Bench Press Alternating Dumbbell Bench Press


Leverage Chest Press

5 sets of 6 reps, 30 seconds rest between sets
Leverage Chest Press Leverage Chest Press


Machine Fly

3 sets of 10 reps, 30 seconds rest between sets
Machine Fly Machine Fly


Svend Press

2 sets of 15 reps, 30 seconds rest between sets
Svend Press Svend Press


Single-Arm Top Cable Fly (shown two-armed)

1 set of 30 ascending reps per arm
Single-Arm Top Cable Fly Single-Arm Top Cable Fly


  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 25 minutes
Tabata cardio options
Tier 1
  • Treadmill sprint
  • Jump rope
  • Speed row
  • Kettlebell swing
Steady-State Cardio Options
  • Incline treadmill walk
  • Stair mill
  • Elliptical
  • ARC trainer
  • Low-intensity jog
  • Stationary bike
  • Low-intensity row
  • Swimming

Get the best results from 30 Days Out with this essential cutting combo!* Go Now!

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