The Sexy Halloween Costume Workout

by Monica Neave

Want to be that sexy kitten in the tight bodysuit, bewitching devil in the red vinyl, or show off some skin in that belly dancing costume but you don’t feel that your body looks good enough? After 4 weeks on this plan you’ll look so good it’ll be scary (bad joke). You’ll lift weights 4 times a week for 30-40 minutes plus do 30 minutes of hiit cardio that will help you blast fat, tone up, and look awesome by the 31st. Be sure to use weights heavy enough to make it challenging by the fifth rep but don’t work to failure on the first exercise of any superset.

Monday
Back, Rear Shoulders, Biceps, Abs

Superset
Incline DB Curls 3 sets 12 reps
Standing EZ Bar Curls 3 sets 10 reps

Rope Cable Curls 3 sets 12 reps

Superset
Bent Over DB Flys 3 sets 12 reps
Wide Grip Barbell Rows 3 sets 10 reps

Superset
Wide Grip Cable Row 3 sets 12 reps
Wide Grip Pullup w/ Assist 3 sets 10 reps

Ball Crunches 2 sets 25

Tuesday
Leg Workout 1, Abs

Superset
Hack Machine Squats 3 sets 12 reps
Step Lunges Bodyweight or DB 3 sets 10 reps

Superset
Smith Machine Squats 3 sets 12 reps
Single Leg Squats 3 sets 10 reps

Single Leg Extensions 3 sets 12 reps

Double Crunches 2 sets 25

Wednesday
Chest, Shoulders, Triceps, Abs

Superset
Overhead DB Extensions 3 sets 10 reps
Bench Dips 3 sets 8-10 reps

Rope Pressdown 3 sets 12 reps

Superset
Lying DB Flys 3 sets 12 reps
Decline DB Press 3 sets 10 reps

Wide Grip Bench Press 3 sets 12 reps

Superset
Side DB Raises 3 sets 12 reps
Front Cable Raises w/ Rope 3 sets 10 reps

Seated DB Press 3 sets 12 reps

Bicycles 2 sets 20

Thursday
Leg Workout 2, Abs

Superset
Stiff legged Deadlift 3 sets 12 reps
Hip Extensions 3 sets 10 reps

Superset
Butt Machine (Leg Kickback) 3 sets 12 reps
Abductor Machine 3 sets 10 reps

Lying Leg Curl 3 sets 12 reps

Decline Crunches 2 sets 25

Don't forget your 30 minutes of hiit cardio four times a week. Combine with the get lean for fabulous abs diet plan for best results.