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30 Days Out: Craig Capurso's Extreme Cut Trainer Day 17

You're hitting auxiliary muscles today, which means you have to push through some tough trisets. Prepare yourself for the work you'll do in the gym and in the kitchen.

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Current Weight Day 17: 222.4 Pounds

If you're not already in the habit, check yourself in the mirror every day. Look at where your body is holding water and fat, and look for new signs of leanness. Be objective. I know where my trouble spots are. Where are yours? Do they look better now than they did two weeks ago?

Use what you see in the mirror as motivation. Go after your goals. You have less than two weeks to achieve them. I'm hitting a spin class today to get my sweat on. I'm doing what I know I have to do to finish where I want. No excuses.

There isn't enough time in this trainer to feel sorry for yourself or to have a bad workout. You need to push it through every single rep. You only have an hour it in the gym—spend it fighting. The hard work you put in now will make a massive difference at the end, so keep your goals in mind when the going gets tough.

30 days out Day 17
Watch The Video - 6:05

Success Tip Supps

The stack that's part of this program isn't as large or complex as the one I use, but I think it's perfect for what we're trying to achieve. If you want to add more products to your supplement stack, I don't think that's a problem. We're dieting pretty hard, so supplements can really help you fill in those nutritional gaps.

I like to take greens because I don't always get enough vegetables. Salad is difficult to pack. I also supplement with dextrose, digestive enzymes, and vitamin C. I know that I have more options than most of you because I'm a Cellucor-sponsored athlete, but I really think supplements can make a big difference in how you feel and how you look.

Day 17: Arms/Abs/Calves

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

Standing Dual Cable Crunch

8 rounds: 20 seconds max reps, 10 seconds rest
Standing Dual Cable Crunch Standing Dual Cable Crunch


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



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


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


  • Steady-State Cardio: 30 minutes
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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