30 Days Out: Craig Capurso's Extreme Cut Trainer Day 23

Your calories are low, your energy may be low, but your focus and intensity should not waiver. Stick to your nutrition plan and crush your workouts. Everything is coming together!

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Current Weight Day 23: 220 Pounds

Welcome back to another back attack. I know you're probably tired, sore, and feeling depleted today, but don't let those temporary feelings deter you from your overall goals. Muster up every ounce of motivation and make today's workout count.

Because you're probably low on fuel and a little tired, use a little extra warm-up time before you hit the heavy weight today. Make sure you've got some blood flowing, your joints are ready to work, and your body is ready for action. There's nothing worse than trying to tackle a tough workout with a cold, immobile body.

Success Tip Creative meals

You've been on this diet for a while now. It gets really old, I know, so get creative! If you were supposed to have oats, egg whites, and a scoop of protein for breakfast, try something else. Usually, I pour it all into a blender and drink it as a shake. Today, I'm pouring the batter onto a skillet and making pancakes. It's the exact same macronutrient ratio, but the new texture makes it a whole lot tastier. Plus, I get to add a little Walden Farms chocolate syrup. It doesn't even feel like I'm dieting.

30 days out Day 23
Watch The Video - 5:56


Day 23: Back
1

Barbell Deadlift

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

2

Dumbbell Incline Lever Pull

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

3

Single-Arm Lat Pull-Down

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

4

Rack Pull

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

5

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

6

Lat Pull-Down

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


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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