JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?:Nss}s?]7b@p8>溆7\72\1U '9T M#_k坚)-UIQ-zR/,M 3&sE.>?񥅾B#\~PgCcw"c^mmo|Z[Yd* 6p=)ǃ~Sw?%xMM`}Qk ․wAc?kixd/׵?OZe,xV1=Z\K!#r06BMtzWz_XlO5ͺ$.yiϦ@\΃airᯉXiƥ  -Ï\=ΟHI3?ݮZ=wRYu^(^[mÂO~6)/w|X\ZX[[Ȍ)2!@8ڦ'FOjm+p??X4qJ87׿z`OɎ*Ufjېl47STv߽ڍVS>'[1ֲYK`?ސ^c{h.the BFS 4-week cycle Set-Rep System. You will do 3 sets of 3 reps on each core lift this entire first week. You will also begin recording your workouts as you establish your Rep Records and Set Records!<br><br>MONDAY + FIRST WEEK:<br><br>BOX 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 tire