30 Days Out: Craig Capurso's Extreme Cut Trainer Day 16

Day 16 is another opportunity for you to make progress. Go heavy and hard through the workout and use any extra energy you have left toward hitting those Tabata rounds.

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Current Weight Day 16: 223.6 Pounds

The scale hasn't changed for me in a few days. I'm trying not to let that get to me. If you're in a position like me, the best advice I can give you is to stay consistent. Continue to be as strict as possible, and do the programmed cardio with max intensity. If you're feeling strong in your workouts, push extra hard. Have faith—your body will change.

Be flexible with your workouts. If you can't follow the program exactly because there are people on a machine you need, then do an alternative. Use the Bodybuilding.com Exercise Database to look for alternative exercises. It's much better to use a variation than to stand around for 5 minutes and kill your timed rest periods.

Bash your back with maximum intensity today, but don't let your form get sloppy. Keep your spine stable and your core active. The last thing you want is a back injury to derail your progress!

30 days out Day 16
Watch The Video - 7:13

Success Tip Post-workout nutrition

My post-workout shake is generally built around 5 grams of Cellucor COR Creatine, although sometimes I take 5 grams before my workouts, and 2 scoops of peanut butter marshmallow Cellucor COR Protein.

For extra flavor and a dose of caffeine, I sometimes also add brewed coffee. During the earlier part of the week when I have room in my meal plan for carbohydrates, I might also add dextrose or some oats.

Success Tip Dealing with cravings

We're 16 days into the program. I know that more than a couple of you are looking at a cheeseburger right about now and thinking about how delicious it would be. Although there's really no concrete advice other than to stay the course, I do have some tips that can help alleviate cravings.

  • Chew on something. Grab sugar-free gum, mints, or some ice cubes. Just make sure whatever you get is a calorie-free option.

  • Drink flavored calorie-free beverages. Flavored seltzer water or Crystal Light are great options if you need a little hit of sweet without getting extra sugar or calories.

Exercise Tip Full range of motion (ROM)

I've chosen these exercises for good reasons, but if you don't do them correctly and with a full ROM, then you're just selling yourself short. Stretch your muscle all the way during the eccentric portion of the exercise to engage more muscle fibers, and then squeeze during the concentric portion. Using a full ROM will not only help your joints function better, but will engage the entirety of your muscle.

Day 16: Back

Dumbbell Incline Lever Pull

2 sets of 15 reps, 30 seconds rest between sets
Dumbbell Incline Lever Pull Dumbbell Incline Lever Pull


Single-Arm Lat Pull-Down

1 set of 30 ascending reps per arm
Single-Arm Lat Pull-Down Single-Arm Lat Pull-Down


Rack Pull

10 sets of 3 reps, 30 seconds rest between sets
Rack Pull Rack Pull


Seated Single-Arm Cable Row

6 sets of 5 reps, 30 seconds rest between sets
Seated Single-Arm Cable Row Seated Single-Arm Cable Row


Lat Pull-Down

5 sets of 6 reps, 30 seconds rest between sets
Lat Pull-Down Lat Pull-Down


Barbell Deadlift

3 sets of 10 reps, 30 seconds rest between sets
Barbell Deadlift Barbell Deadlift


  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 15 minutes
Tabata cardio options
Tier 1
  • Treadmill sprint
  • Jump rope
  • Speed row
  • Kettlebell swing
Tier 2
  • High knees
  • Side-to-side shuffle
  • Shuttle run
  • Jump lunge
Tier 3
  • Burpee
  • Jump squat
  • Stair sprint
  • Mountain climber
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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