Whitney Reid's Fast 21 Workout Program

Main Goal: Lose Fat

Workout Type: Split

Training Level: Intermediate

Program Duration: 6 weeks

Days Per Week: 6

Time Per Workout: 45-60 minutes

Equipment Required: Barbell, Bodyweight, Cables, Dumbbells

Target Gender: Male & Female

Recommended Supps: Whey Protein Isolate, Fat Burner, CLA, Fish Oil

Workout Description

This workout program is designed by Whitney Reid to help you lose fat and get in great shape. It includes weight training and cardio to maximize fat loss.

Day 1: Back and Biceps

Exercise	Sets	Reps
Pull-Ups	4	8-10
Barbell Row	4	8-10
Seated Cable Row	4	10-12
Barbell Curl	3	10-12
Hammer Curl	3	12-15

Day 2: Chest and Triceps

Exercise	Sets	Reps
Bench Press	4	8-10
Incline Dumbbell Press	4	8-10
Cable Fly	4	10-12
Tricep Dips	3	10-12
Tricep Pushdown	3	12-15

Day 3: Legs

Exercise	Sets	Reps
Squats	4	8-10
Leg Press	4	10-12
Leg Curl	4	12-15
Calf Raise	4	15-20

Day 4: Arms

Exercise	Sets	Reps
Barbell Curl	4	8-10
Tricep Extension	4	10-12
Hammer Curl	4	12-15
Tricep Pushdown	4	15-20

Day 5: Shoulders

Exercise	Sets	Reps
Military Press	4	8-10
Lateral Raise	4	10-12
Front Raise	4	12-15
Reverse Pec Deck	4	15-20

Day 6: Abs and Cardio

Exercise	Sets	Reps
Crunches	4	15-20
Leg Raises	4	15-20
Plank	4	60 seconds
Cardio	1	30 minutes