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30 Days Out: Craig Capurso's Extreme Cut Trainer Day 6

Craig is in Florida for today's arms, abs, and calves attack. Check out the video to see how he deals with missing equipment and sticks to the plan while traveling.

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Current Weight Day 6: 227 Pounds

Today I'm in Florida and working out in a big, busy gym that I've never been in before. It's going to be challenging. It's a great lesson for you guys out there, though, because sticking to a fitness plan isn't always simple. Sometimes, things get in the way and you have to make adjustments. Check out the video to see how I adjust for the absent donkey calf raise and calf press machines, for example.

The important thing is to stay consistent with your meals and with your workouts, even when you're not in your comfort zone. That's the only way you're going to reach your dream physique.

During the second and third trisets in this workout, you'll utilize what I call "pound per rep" for your biceps and triceps exercises. This methodology is fun because you get to do as many reps as the amount of weight you pick up. I usually use 40-50 pounds, so that means I'll do 40-50 reps per exercise. I definitely get a killer pump.

30 days out Day 6
Watch The Video - 6:36

Success Tip Fitness and travel

Everybody wants to know how they can stay fit while they're traveling. Yes, it takes a little bit of extra preparation on your part, but that time and effort will pay big dividends at the end of the month.

I prepare my food before I travel and put it into a Six-Pack Fitness Bag that's specifically made to carry food. I fill a couple containers with ice to act as coolers and then get nine meals into the bag. It's everything I need to get all of my macros in, even when I'm on the road.

Success Tip Breaking the threshold

To do well in this program, you have to get into the habit of pushing past your threshold. Everybody goes into the gym and does 3 sets of 10 reps; that's a basic exercise system.

Sure, it'll work, but if you do 10 reps and still have 4 reps left in you, then you're not getting the most out of your workouts. Remember this when any workout gets particularly tough.

Day 6: Arms/Abs/Calves


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


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


  • 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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