30 Days Out: Craig Capurso's Extreme Cut Trainer Day 27

Today is your last scheduled lifting workout. Make it count! A few more days to go and you'll get to reveal the steel you've been shaping.

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Current Weight Day 27: 218.6 Pounds

Today is the last lifting workout in your schedule. I'm not giving you a day off tomorrow, though. We're working all the way through day 30. So keep your awesome momentum going and remember that if you haven't quite gotten to the weight, body fat percentage, or look that you want, then you still have a few days to push it.

I'm feeling good. I hope you're feeling good, too. Let's get to the gym!

Success Tip Pain problems

I'm feeling some serious aches and pains right about now. But, I know it's normal because I'm putting stress on my muscles and joints and I'm not eating or drinking enough for them to recover like they should. You can push through a little pain for the next few days because, after your event, you'll add those necessary calories and nutrients back into your diet. The food should alleviate your soreness.

30 days out Day 27
Watch The Video - 5:11


Day 27: Arms/Abs/Calves
Triset
1

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
2

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
Tabata Abs
3

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
4

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


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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