JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================;K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?~#A8c\ 팞k Χk˨i"հ{!c pH\Qa-E- b[k)(f ?y]T&!s)msҲWdWZxj_ЍpW15 l C'5)p(SSZ :Q㵊elxݞF?̱J}$| {K$r+*'<;ye y ֥nxS'$-(Pp8kΖ ]C,nAl[ihs]޼VQy;>sYNL BXB3؞YC϶00:Ez++ 0\M)-#d;m{mBY.'b/iȓB16pT)$!gWw;%DcϲG5O4-华>ep1w16ƴt)K]N.FYUn}k6wGNcxd][?ʻ_uwZuw(:F{v8ӵ{O{m\ۀW#8 =-dB$,yV®(k~Ο )`y:K$3~KXpxn*fejw ]}$#( q) omI߆񡏘ж)~u1ОV]RU83A*w*ieya0B{Ҷ0 *HN*Aa~QTkB!QGh@vKNK.,fxХdX~A.@⨤U%ITҪ\]@MOx6u͖FL⑶E[6Tֈ;7g$j? 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 may go up, stay th