JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================QK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?-欁 |{7xrZ"b(GA%"_oʭ_33<ұv9?Z)$u Dw9b=J;%$v?Pc^?㆙FaIeH3Êj*-@Tƭ#U=Ȯ7V˧]^@ڂꍃdjL:-B*ê0ho.t١e0nlsWҏZC|l8 s-5)YV΀IO~5T_j 쫵QNDKߟSRƴw:|Gp4<~G)#׌α|+/ĂE][xL<ƯZWIHd}\Y,QB8vj]KZ(o([·K-vNVH<'nn ď+ #潾kXJ,vNT@v[B$Ԯby!S|L 2֧T 3LDsźPzkQ#LG\w~7#;QOjC0]> Ēʹ +/PK !px?%FY" !npîsҸm@'iasSe{=:ܺLJѮx[!|l4 XR9o-@OSzLJ;aïRyy?:`gޤU%l{*txA#P#Ϋ1ڀDlBGzS92U}FIWɸn|ǃ+:RiM\'p6Tq տ 67P8'cU 9QL7bJ)pj#RR,K&.*dl9d*ߝC<~e{֩:.1gI&73r叶ŏu~;A'$r1.u~,SV3 1-rI݈k8#IW?@Z̤mtMWx hXH*'9L؟4&^S$ѯWu,V#UZýZ6 Mܣ$Sr}*wx}((_jQE1q}(:*X~@zE8? 2nd set, you may either go up in poundage, stay the same or go down. Let s say you do 175 pounds for the second set and 205 for the third set. Important Concept: on the final set, you should do 3 or more reps; preferably 10 reps, if you can for the first workout. Don t worry if this 1st workout seems too easy and you aren t tired. You want to make sure the spotting and lifting techniques are learned.<br><br>TOWEL BENCH: Since most athletes know their max on the bench, take 70% of your max for your first set. For example, if your max is 200 pounds, begin with 140 pounds for 3 reps on your first set. If you ve never done benches before, use 70% of your body weight or 105 pounds whichever is the least. If this is too much weight for 3 reps, use 60% or even 50% of your body weight. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on this final set but on the first workout try to