JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================QK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?&ASQVdT, I2V$.@ڽ2I#SWKR0Sk|ɨ'ɷ?g]yNxڒx~me]ܻ2qږ*1MBX⨭--vH!}=kE͉[$2N1Q̔Jo$~Z]ҭgIEUJP|?peЏ/~Bxa:CY!<1 nזAh[;H9D+=qj)mQ-,7FN6:W477sYU8kkzW=7Y7Fjw]F鸥.+ZxTۙ 9J|-8uxQ)"3#kxvޮ bx+LԮ{6+"8<}M=^沪ʶ==jͤ3"+fY`T^_hU f#Lt@wyɓ1X/P<9|T<t7 tnc}n InxۭMM-uv+I24r,uXMO*$TċYu8`VmNHM%"au-B#X<͜vopM !+gqɷ]8+SZf6jc,Gs2WVN9:^R5X5eT% +:IB ns5o_SE ShDj(E ()҇(`tRAE 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>Establishing Set Reco