JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================8K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?]>UIHVFuWehl[6M^LdGQw~׍I-ks!eA%ۃL kxYM"F[ɿ\2@sU<3s٥T2czܸ[mpRL&98R~D:~W}3! t⛫8| 3XHI+Xe۸Z[-`e,sI+=9]45`b,Te坄rYPB0zҹx&V-qw39>^k[搌qZ\m顸7^CDbvOlWImv4hfd@`^svK h5 rqp<7Ҫ䙑e'][! ꖑ4HP)Qn|cKE i#:Vdesoifٛ.{zޝC>Y$f43y~lZ&W[_(YI `0v^ xjV!E`q0zg;OcJo1-ti[ f,D8 ֣3puy׿fL+gnsƹJX>Cmms3~R{"LNQoepqaHǵyťٴ)zW dG> o^(ԧvKoǚ=GCt OnA]J]zUׅNj0|b&Wd,@XV4)iYF%r'/O{s'b'#"bUطJ 7jJfS=UWKKCsC% [!H?y׋uėz̝!!W46 vcB==*\DXꬾ$ZO$u&ַu}88оxX h?cڤx5C^v/dX08ʅVݏ_ޑtt˛kkg8A}+˾1Yi:MF3$<܌9:׼Q( cFu~6CY/$WWyfZw&dGr  >㶐U*8QE"Z"7TQEkzʽEV:UIDqsE f]D#3 gxk|a4׾+ԦJӠ1EixR1sF JN8whe 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 the same or go down in poundage. Do 3 or more reps on this final set but on the first workout try