JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================hK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?e52$16A}y_Ij 51ĬJWtrHc؁fO 뼙a\~Qi-Lf&""sQH玵iJ3U#5a K4h|+u8Z ௭zBU]A$ڭf)pؓEСޖvΛ3ZW8=@c)yw0ۋԹHɏ26jh򭉄S`}Jnn.t7mBxf `R#I(m穩י{6}8_A1S<@QǨ:Q}O*ĸg(%eqʐG9ɨ_y8TMt釨)P*;Vj =__ f%Q~5o"G2(0 :#Geʤ@8sɦ3Med ~u4ZȬ8meP⭤, 5>ڌRyߝRPAϭCJΟ 2I>v硧 p:~tQRQ^}1O(DCHbڸj(`/0( ?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 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 lea