JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================[K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( (15-iܑpzW5AH5ܪc=?uwԀĜV|ϚCeuQEhsQ@Q@r48<18ں~%71ʷ URL_uBڶd]˦!q cN8+ pѽy=gž&ĺocNL>Joue=^R%QHaEPd !'ҼOŶ-KMu<1_z.ZC>gx-lTMJoTY{F`jl 6 ̩֝DZobḝǝjmucIɽF5U=&1a!U=+=DyPyjYnjw>S+FW-gF+mHu5?]ȃN@:O>/ $tQ,21*+]!* ?\Rdc_1v&x9 +qj^K P,m"u1UNբ7ASXՃNWp] 焬>-pE! SnOFh7>ݫ#4w9eO+aĀ tkVMRј'8h>#arO߃יDH3=5eJR1\!\p/u'DK`WMivrkt75{`T^ȖAI#"{ct-FUaūG6vWJ>@)r?P+fSY[]~iܮ>ކ9%-qy#mP:t9*73l计^ƹ۹B8+<=3Os׶2Bb"&fsT9M;tֺFWVwt눠m)m0BsWU<ǥq84 tK x.UNqh.Wr扣Ɵ"^!bC\Y>gk<6K\<&]] M}0VrF}kH(IE (uR IfW`r8ZHM; 4YJH6du^:Uj-nMa)f^[q0)r x.D`ƺJZ(y 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 to select a weight you can do 10 t