JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================VK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ??+x[丐~bFNX#(KNJ! ROӆ|F>'EV 1"%E 砏RaݒN֞OʪťbՉmhe(C YL$3m.?% ]@wj匱YOFrA9sl:z Fԟd "猟Smxh!ᓯ?:pYmAiTa>ZZCg&ҏMY%rs[MiȶdA9KTtƢu}RGP8'ް4[MF9mÍT{ =ʢ8ɤۼӢo6:{*t"/5 /!DnD }qVRne.w*So xi%m)_qy+{QWLQj5#чTfB`Ս<`i⏑ֲ vu$}^rI{HlpòEj,U, #zJh7QZ~gpO_aW'.t7OGFK-C`4oՒ˴Iqj x}M}/C\ SDá+k@;BѶx>+No-dmǞ0qXʹ+Դ9!]<o%r}x'bO#iq֩N#40\L!OP,}kF#SMdk gVVuO,,K6JyQx[F1 1G΢&bsJi2?ee}AS[mWXP9} ';!2\$cTI&IN:/>UY6vP p8ߚV9hjz8䕃͐@i?^Cjbz ꖚvF FG?x~ n5o &c(ui[cJM_@"m"_jd 9z]m0(>T_A5sUծL" $i=^Z M˾{߳H*2>;$G)/"Yѹ@R.1ic,sɤ^?y!QuNYGæZʿwm S6yRjv&U͹JspB.#YsΥ|*#Op %݂[3@?n?q 5}MlTM@v=k c~?P&Twn) (!;OWs1 nI=KjOt[Fd z (ᮮN^F,I Ehy 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 select a weight you can do 10 times.<br><br>_________________________________________<br><br>E