30 Days Out: Craig Capurso's Extreme Cut Trainer Day 13

Check out today's video for some footage of Craig eating clean at a baseball game, and then get ready to smash your arms, abs, and calves in the gym!

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Current Weight Day 13: 226.8 Pounds

I worked my ass off yesterday. I'm glad I did, too, because I'm at a point where I have to lose a pound per day to accomplish my overall goal. That means each and every day has to be nearly perfect, which you can't really accomplish with guesswork.

It's a good idea to keep a journal (or a video log) of how you're feeling and looking each day. By documenting your progress, hurdles, hiccups, and small successes, you'll be able to look back and see how far you've come. Having a record of your 30-day shred will also help you know what to expect and how to improve for the next time you want to get dialed in.

In today's video, you'll see me try to eat healthy at a Yankees game. It's a mission I think I handled successfully. Enjoy the ballgame and today's arms, abs, and calves workout!


30 days out Day 13
Watch The Video - 6:24


Success Tip Rest Days

For me, rest days are a challenge because I like to be active, but they're a great opportunity to catch up on work so you can get any unfinished projects done. You can also get a lot of cooking done.

Check out healthy cookbooks or recipes on Bodybuilding.com for ways to spice up your food without adding a whole bunch of calories.

It's also a good call to take a moment on these rest days to reflect on the past couple of weeks and think about the work you have left to do!


Day 13: Arms/Abs/Calves
Tabata Abs
1

Standing Dual Cable Crunch

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

Plank

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

Triset
2

Skullcrusher

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

Triset
3

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

Triset
4

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

Cardio

  • 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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