JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================dK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?mcn@imȬ-T$@07N &[(w+y.31TivD\ٞ?O\Yn=:@e۾:By sJA`FB󏪊&oOcս$n6E^XmaDZUNدh@Ӟ1bpl ҵɮf1/~FGJ̞I/QgQf@ČG$Urcm5EvgvW 2߼`8^GZIA,4dt\E>զyVžxoY w;浆%UrjÑO^.hO"-/'h+YFZ-4f72Lm<GlQL74ź"[mLgÑ+ L{ˈREPc\kj'e R2Gz[]F=JZfu?HmRS(]6N9jW]ظ@d^.'(aUPOc UZߕ^\& x,P-42HT %[sY>mu  \u+P\JV G5TG Ni3)i̎N@;%7+=6+QX>+XMQ]S5;ح*$] |> asZ~7lcJ²ӕyzT[Dڟ1$-9 };wI3H.X.1P6:Vrp0ӵORYign[|t EqѵGZʌu9MiR˕-- sR;ގJeKEĝf%gQPGJc^Zza+Fv4Qef>i&%ܳI<] m=m4 2p{$NڞNA?clsl$k{'C/GC]0xdB2{7.qg2"ڧ~Hza`LŦ!Q*#umH!;x|L>Rǩ5gk ic Zk־]ʔCCpwUfV`XyV5Nir'NQTC:TqE`MP0EPQE?05 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 Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your