JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================<K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?k_e ">r2=Fy/tm2K+ s|G3JlzB&|:Y]mnhVIs@qnLJ4ghZpfXI^'*4˛;E"'PFwOq]&qag}tg gGtkhuY#5~Q,ms4Dntbd $LKcv:NlڍK% F3w"sNC}7 cyOõPYBg9{} M% xYٽFq۟J^$I EaK5LrskpթQNynyw-$ Q׽uu;uXl[(?4=O5lvu #BsH *X]"-NYy$JrFOч.ZšW.X%L.zTkiog}5vF8 ]Ia5Gw!'#ڵOv{$:F1ҴU՛~ב+,!'d&o@{~5{V [;Iۍ5Tӯw[E X fY$PxSF2v5 6[Xت+6K60OҺ/ vq]7UoCkδۭB[ka*IUoRd%edahӦs:0G Y^5p޵N!lTMkGv{,r˵֝֐ sR\2jV؉+Oe "ErLX#r1]Uԑ݈$'F"0ǷඳTSm[6T9MJM>o9|q)98 h:0l1Ƭc'8v[i+Q9!ZOkadѹ-.x&ZkZP,ahasWI&BkHf,?s8߹RIfåE3nZҀs$W]:MyD8#s\Bzzjq9]]$VVג ˰1ڳ.-"(Q&gghPmģUF Iwk yRjPFLmrUZn-kHv)U?JpvZL{7< }XlA(Մh>a{թ&Pek[qxq{YRVt2'V5 0;qgqKm:Q"0.9#UM4`IV( -v8[@?(I^2yi*Z!- K]fm<#kmy=)3Zh#Jfon 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>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your Set Record. In the example above, the Box Squat Set Record is 525 lbs. And the Towel