30 Days Out: Craig Capurso's Extreme Cut Trainer Day 10

You've got arms, abs, and calves on tap today. Check out the daily video for important tips and tricks, and then hit the gym to build some muscle while you cut fat!

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Current Weight Day 10: 226.8 Pounds

I hope you're starting to see some cuts, veins, and abs coming in—I know I am! Use those changes for motivation in today's auxiliary workout. Visualize what you're going to look like in a couple short weeks. Your body is just going to keep looking better and better as the weeks fly by. Stay consistent with your diet and your training and you'll be the star of the show.

Just like we've been switching exercise order on the major muscle group workouts, today's auxiliary workout has a different exercise order than last week's. Today, you're actually going to start with three rounds of Tabata abs before you go into your first triset of biceps, triceps, and calves.

This approach will get you really warmed up before you start pushing some blood into your arms, so don't skimp or slack on the ab work. In fact, since you're starting with abs, you should be able to hammer them with maximum energy.

30 days out Day 10
Watch The Video - 4:59

Exercise Tip Cluster sets

In this trainer, we use cluster sets to work our calves. A cluster set is one minute of a single exercise. Go as heavy as you can, and take short breaks when necessary.

If you can make it through an entire minute without having to rest, you probably aren't using enough weight. Don't worry too much about the exact number of reps you're getting, just make sure you're moving as much as you can as many times as you can.

Success Tip Fat

For a long time, many in the fitness industry considered a low-fat diet the best way to go about achieving a photo-worthy physique. But time has proven otherwise. The best, most balanced nutrition plan is one that has a moderate fat intake.

In the diet that we've provided, you'll notice that as our carbohydrates decrease, our fat intake increases. The program is set up so that our carb and fat levels are pretty much even throughout the program; you get more of each of them during different periods of the week.

Dietary fat can be found in a number of foods. Avocados are probably my favorite, as well as nuts and seeds. Fish is a great source of omega-3 fatty acids. Fatty acids are great for heart health, your vision, and healthy skin. They also have anti-inflammatory properties. So, if you like fish, make sure it's on your plate.

Day 10: Arms/Abs/Calves
Tabata Abs

Standing Dual Cable Crunch

8 rounds: 20 seconds max reps, 10 seconds rest
Standing Dual Cable Crunch Standing Dual Cable Crunch


8 rounds: 20 seconds max reps, 10 seconds rest
Plank Plank

Slalom Twist Jump

8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump Slalom Twist Jump



3 sets of 10 reps
Skullcrusher Skullcrusher

Standing Barbell Curl

3 sets of 10 reps
Standing Barbell Curl Standing Barbell Curl

Calf Press

3 sets of 10 reps
Calf Press Calf Press


Rope Triceps Push-Down

3 sets of pound per rep
Rope Triceps Push-Down Rope Triceps Push-Down

Rope Hammer Curl

3 sets of pound per rep
Rope Hammer Curl Rope Hammer Curl

Seated Calf Raise

3 1-minute cluster sets
Seated Calf Raise Seated Calf Raise


Reverse-Grip Triceps Push-Down

3 sets of pound per rep
Reverse-Grip Triceps Push-Down Reverse-Grip Triceps Push-Down

Cable Biceps Curl

3 sets of pound per rep
Cable Biceps Curl Cable Biceps Curl

Donkey Calf Raises

3 1-minute cluster sets
Donkey Calf Raises Donkey Calf Raises


  • Steady-State Cardio: 30 minutes
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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