Friday night's are focused on five different bicep exercises followed by an abdominal workout. 

• Single arm dumbbell preacher curls (15, 12, 10)
• Standing EZ curl bar (15, 12, 10, 8)
• Seated dumbbell curls (15, 12, 10, 8)
• Standing hammer curls (15, 12, 10)
• Seated EZ curl bar preacher curls (15, 12, 10) 
• Leg raises (60/50, 60/50, 60/50)