JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================6K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6VJ?^rѤNr1׭K=I4#Dv2=KoCDյ9O831mSK:7TbwiwfC;r&ۜYd:l+g>P$dni(QӔ姱d)j㎹.FJ I<uEՕfݶ4-,r9WS9lymHRi1zEy%cIDq ?OJKM+GaesUΏpO]n |Nʼn;PK-6N$I6?5Ԯ. ..+[g$i+cXI4HP+j9. H[ Q3wal5+ ј` +֚[O;OCTt8beo8䏭SV'1I+1Y5dbhGd#fO-^A{m,PG_>ז:Ick`ZhD\)f9U#Nj+b ָfP Z)i 3Sj6"l,s#lUI!M;4uF^O588Co3B O[6n$IlS\nH ZWqurzu?".:+l 96o4SاVr;q /C )_,2\ݫX[2PZ38&4uf^1Ӛ/"?n![5۾E g|{|B>̱XN $~|J/s=Ө) C(#Ҵ"|Hr#&aGS6wkgïUI}T{?1wGEMw$2&QZ@/a =+V| )4#&2jƘgMsG_9c[Uu8");4q׺$rHیtp[,qIc9&ۭ`氚=X SQUATS: First set, 45 - 145 pounds x 3 reps. Now for the 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