30 Days Out: Craig Capurso's Extreme Cut Trainer Day 22

It's the last full week of 30 Days Out! Let's kick it into high gear today and through the rest of the week. Dial it in.

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Current Weight Day 22: 221 Pounds

It's the final full week of our extreme shred. This week, we're doing one more round of Tabata and less steady-state cardio. The extra rounds of Tabata will be challenging, but they're exactly what we need to burn that last bit of fat that might be holding on. We're also going to take another 100 calories from our daily nutrition plan. It's going to be rough, and you might get hungry, but you can handle it.

Put your game face on for the last week. There's light at the end of the tunnel. Everything that you've sacrificed and all the hard effort you've put into this month will be well worth it in the end. You'll see.

During the early part of this last week, I want you to drink 1.5-2 gallons of water per day. I'm going to teach you how to manipulate the water in your body later this week, but for now, drink up.

Success Tip Making adjustments

Although I think this program is a good one, I can't customize it specifically for you. I can't see how you look in the mirror, I can't tell what your energy level is, and I just don't know how you're progressing. So, it's up to you to personalize this program. I do things that aren't in the program because I know that they're what I need to do. Stick to the program as closely as you can, but if you need to do some extra credit, do it.

30 days out Day 22
Watch The Video - 7:26


Day 22: Chest
1

Machine Fly

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

2

Svend Press

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

3

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

4

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

5

Alternating Dumbbell Bench Press

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

6

Leverage Chest Press

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


Cardio

  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 10 minutes
  • Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
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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