30 Days Out: Craig Capurso's Extreme Cut Trainer Day 5

Boulder shoulders and a batch of cardio are on the docket for today's 30 Days Out workout. Watch the video, read the tips, and get ready to hit it!

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Current Weight Day 5: 225.8 Pounds

When you weigh in every morning, make sure you pay close attention to how your body is changing. It will be a huge motivation spike that will carry you through your workouts and hard days when you're feeling really depleted.

In the first week, though, take your gains and losses with a grain of salt. Weight fluctuation usually happens naturally, even when we're not dieting. What you eat, how much water you drink, and a number of other factors can influence how much you weigh in a given day, or even a given hour.

If the scale isn't moving the right way, take a look at your diet. Are you eating too many calories? Are you following the carb slide correctly? If the answer is yes, then focus on staying consistent. Change will happen. If the answer is no, then you really need to take a second look at what you're putting in your body. Like I said in the overview pages, this trainer is 90 percent nutrition. If you're cheating on your meal plan, then your 30-day morph won't be great.

You should be feeling comfortable with how the major muscle group workouts are organized, but it's still important to watch today's video. You might be unfamiliar with some of the movements, so check out how I do them and try to keep up!

30 days out Day 5
Watch The Video - 6:18

Exercise Tip Hang clean and press

Today we're going to do 10 sets of 3 reps of the hang clean and press. I think this is a great movement, but I'll warn you that it's difficult. If you've never done a clean before, then I suggest that you use a rack and do your presses from there.

No you won't get as much full-body activation, but better safe than sorry. If you feel comfortable with the movement, then I suggest that you have a weight belt for support and maybe some straps so the weight doesn't go flying.

Success Tip Warm-up

Yesterday was leg day, so that means you're probably feeling fatigued and your legs are probably tight. Before you hit the weights, warm up really well. We don't talk about our warm-up too often, but it's really a critical part of your workout, especially when you're sore.

Even though it's not prescribed you can get on the stationary bike, the elliptical, or the treadmill for 5-10 minutes to get your blood flowing and your heart pumping. That extra time will make a world of difference.

Success Tip Dealing with DOMS

If you're not used to this type of training style, you're going to be sore—heck, I'm sore! To mitigate the effects of your aching muscles, make sure you're resting outside the gym, taking fish oil consistently, and hitting your protein intake target.

You can also take an Epsom salt bath. Foam rolling, stretching, and warming up properly will also make a huge difference.

It's also important that you prioritize getting a full night of sleep and stay hydrated. Sleeping and drinking water are key elements to maintaining a strong, healthy body during this intense trainer.

Day 5: Shoulders

Hang Clean and Press (shown from floor)

10 sets of 3 reps, 30 seconds rest between sets
Hang Clean and Press Hang Clean and Press


Dumbbell Lateral Raise

6 sets of 5 reps, 30 seconds rest between sets
Dumbbell Lateral Raise Dumbbell Lateral Raise


Alternating Dumbbell Front Raise

5 sets of 6 reps, 30 seconds rest between sets
Alternating Dumbbell Front Raise Alternating Dumbbell Front Raise


Dumbbell Shrug

3 sets of 10 reps, 30 seconds rest between sets
Dumbbell Shrug Dumbbell Shrug


Seated Dumbbell Victory Press

2 sets of 15 reps, 30 seconds rest between sets
Seated Dumbbell Victory Press Seated Dumbbell Victory Press


Single-Arm Upright Row

1 set of 30 ascending reps per arm
Single-Arm Upright Row Single-Arm Upright Row


  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 25 minutes
Tabata cardio options
Tier 1
  • Treadmill sprint
  • Jump rope
  • Speed row
  • Kettlebell swing
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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