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30 Days Out: Craig Capurso's Extreme Cut Trainer Day 19

You're making progress toward your 30-day goal, and every day counts. Day 19 is a shoulder workout. Do the best you can today and remember that every rep matters!

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Current Weight Day 19: 221.4 Pounds

At this point, I think I might have to add a second cardio session into the day. I don't want to wait until the last three days and then scramble to lose those extra pounds with ridiculous amounts of cardio. But, like I've said before: I have to do what I have to do. If that takes a lot of cardio, then so be it.

Let's turn it up tonight in the gym. Hit your shoulders hard, get all the reps in, and keep the rest periods to 30 seconds. Don't wuss out doing cardio, because it's more important now than ever.

Success Tip Dealing with injuries

If you're coming up with injuries—and they aren't more than just little things—then I say just push through it. Suck it up. My foot hurts right now, but I'm only 11 days out from finishing the program, and I can get through the next week and a half. If you feel like your injury might be a big deal, then get it checked out.

30 days out Day 19
Watch The Video - 6:44

Success Tip Maintaining mass

It's not easy to maintain muscle mass when you're dieting, but over the years I've learned a few things that help.

  • Get enough rest. Sleep as much as you can. Our muscles grow and repair when we're at rest, so give them the opportunity to do it.

  • Supplement with BCAAs. BCAAs will provide your muscles with a little extra boost when they're depleted. BCAAs are a really low-calorie way to keep your muscles from shriveling away. I drink them when I wake up, in between meals, and during my workout.

  • Don't kill your carbs. Yes we're limiting our carbohydrate intake as we go through the week, but we're not eliminating carbs completely—doing so is just bad news for your muscle mass.

Day 19: Shoulders

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


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


  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 15 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
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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