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You’re about to start the final resistance training day of Phase Two, so give it all you’ve got and finish hard! Following your workout, be sure to gulp down a protein shake and some carbs, especially if you haven’t eaten 3-4 hours prior. You want to keep your glycogen stores healthy to tackle another day of interval training tomorrow.
Many people like to go out and enjoy a drink or two on Friday nights. If you’re one of those people, be sure to limit yourself to two drinks. Excessive alcohol consumption is extremely counterproductive to muscle growth, and it can lead to binge-eating junk calories. Have fun, but dial in your discipline!
![Sumo Deadlift]()
![Sumo Deadlift]()
Sumo Deadlift
4 sets of 8 reps, 60 seconds rest between sets![Kneeling Single-Arm High Pulley Row]()
![Kneeling Single-Arm High Pulley Row]()
Half- Kneeling Cable Row
4 sets of 8 reps, 60 seconds rest between sets![Split Squat with Dumbbells]()
![Split Squat with Dumbbells]()
Rear-Foot-Elevated Split Squat
4 sets of 8 reps, 60 seconds rest between sets![Dumbbell One-Arm Shoulder Press]()
![Dumbbell One-Arm Shoulder Press]()
Dumbbell One-Arm Shoulder Press
4 sets of 8 reps, 60 seconds rest between sets![Barbell Curl]()
![Barbell Curl]()
Barbell Curl
4 sets of 8 reps, 60 seconds rest between sets
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