There is no good time. Beach and getaway traffic on Friday is godawful. It actually starts on Thursday in the summer(this coming from a person who commutes daily from LI to central NJ). Probably a better bet to get up at o'dark thirty on Saturday morning and head on down. Sunday night coming home will be no better - the Turnpuke will be bad up to exit 6 (the Pennsy 'Pike) and spectacularly bad beyond there.
Hint: grab a map and look for Route 130, which parallels the NJ Turnpuke for most of the length of the trip from Route 52 up to around exit 8A. Although it is a local road with lights and whathaveyou, it does tend to work better than the turnpike on a Sunday night.
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