JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================WK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|S]F_b N2I.Xkqsđ)6`&E$vZ$ߎ(H5Y㫻4&*=mҢLVS/٥i?!ֳ E*}Zl;Uy'MR+˗gVvP1| qK>\@TnI^;U;i$Gu"r3qUkKiH=y8һmd~NSkAA8TKc{-!ֹ-k^u4.q_$o@}C+.x> X%6l;zm?7C$Z|I l$VҊqqVcQTwFkEZ/EV'+T`b=HI|X xfhDžyha9qqZhg'ŖD:u1Lֽ$`KCy>\99v?vNqd2sN6hI60w{Ǚ 6}{J4KjiZ!;xW ѡHPg"bE;r h4 johw>NUI5i"V3kScnWh@$z4YöӠy$pT``ĐLjJ-5CJҭ~pЇ 1qN&jSR] ",=5=-p|vWrM=HUһv3_6 :}efNҕBy;pr~ X0F{W=y-i\K:.q9\j$p՚&pGo}>uX๗6B6v8*$pk<3 KSeC?Zf.52΂&͠ί^GjOd-<=k!=c 13ֺH)=:W/X;vW+)ڼ:g.l;c=xWHqMv3[V[)!Wף ^pJ!_M5G`C$ɮp_vVM!W9&WŒK,5ޛHb9O$oAUe{3)Y? fsK ť o2p#;T_VTT%QI wSMN1EꂞcQC6Ö7ꦞZ({Q^QPZ#qq1;=yEQqX5 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>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>14