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30 Days Out: Craig Capurso's Extreme Cut Trainer Day 12

Yesterday, you lit up your legs. Today, you move up the chain and smoke your shoulders. Check out the daily video and get ready for another intense workout!

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Current Weight Day 12: 224.2 Pounds

My goal for day 14, which is right around the corner, is to be under 220 pounds. I've got a lot of work to do in the next few days, and I don't like to leave anything to chance. I might have to pick up a little extra cardio. We'll see how things shake out.

Do you have a goal for the half-way point of this program? What is it? Do you think you're on track to get there? If you're not quite where you want to be, what are your plans to get there? You do what you have to do on this program; there are no excuses.

Give yourself every advantage. About 20 minutes before I hit the gym, I usually mix BCAAs with an actual pre-workout supplement. The BCAAs help me with endurance and help me feel less sore. The pre-workout supplement will provide me with energy and focus as I get into the gym.

The video you're about to watch is very near to my heart. It's marriage license time!

30 days out Day 12
Watch The Video - 7:26

Exercise Tip Shoulder health

Your shoulders are involved in almost every single movement you do: from the bench press to front squats. If they're not healthy, then you're going to wind up injured. Trust me on this. I would usually tell you to train through a little pain, but injuring your shoulder is like hitting a brick wall.

Before our shoulder work today, make sure you're warming up well. The clean and press is a tough, heavy movement, so give your shoulders time to get accustomed to some weight before you try lifting as much as you can. Do some sets with lighter weight, or even grab some dumbbells and do some front and lateral raises before you jump on the barbell.

Success Tip Support system

If you're going to make health and fitness a lifestyle, you need a good support system. My fiancee is an ex-competitor so she knows the lifestyle and she supports what I do. We help each other.

I think that, if you're in a relationship, you need someone who will lift you up when you're going through the rigors of dieting. You need someone who makes healthy choices with you, not someone who might make those healthy decisions harder.

Day 12: Shoulders

Single-Arm Upright Row

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


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


  • 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: 20 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
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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