Print out or write down that second workout and get to the gym! Your arms might still be sore from the last workout—that's okay, train through it. It's time to earn those battle stripes.
Don't forget to add abdominal work to the end of your training session. It might seem like an afterthought, but working your abdominal muscles can have a big effect on your physique, especially when you begin to lean out.
Choose one of the two workouts below:
Perform exercises back-to-back, without rest, as a giant set. Repeat for 5 total sets.