JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ҬO+K%mxoN8gѭN}olIJcUũ`=h_) ~jAd2=[ o*xϠB6ђ3ڝ:2^+{j%JM}aSW_fi.zƺE}bsk}޲oœ5|º?ڤM&YOʴ?4.>_[Dxy<;>͹ g)!uSJQZ?qV$EW}*/T?i>`5)OOxF0x8'Gyb])/}EVhƏJnվt1=141OMq.2oVOCER<wO K:gxx3gx-Xd&;rU?jԐGX ZH qsV.VgptүZCnŋVCn;|*5"jX= ҬcU[0;-j%Hl :S҆lztz6нJ˾\J,RLt`]Y'V{ېzV˟J2hG 2qW7GcHޠ o?_J!iC/eڴxؽ+*FE$H8I;tm&UL6< $ 5l*gsr ,Rd+5XMIKD>o[+HDEX<Ӗ5|V-m|rOYMĦyYpk[IK8=+[[ L99ƨwM9&ڪ;;|ɭ "ѳT{RmRԂ0Kێ[Jk7J$X{tvQaSۥNUU)Tٍ*~;t"3;*$`,Ғ/!mXnFCw+nfG k}&Ԣ #Ԛһltl8WNJ7k<;JNy8 YMx[$i[lGinTEv6W\؏`z*ŒRNR* P4ǥZUqSǥ!)PǧJ v˻3bM f3Eh3{%4.0)& h~f9xˢX"{Ro fı? ͎hpTαuXvJ08Tz]鹵%zխ@*OAM[_4T{V%㶜.|B-z5$8Fբ̶ݷӵcIlzS"+! T Lcޤ[ Nxѷ@c`NHm3P B:"*Zc*=#LjRI/qz6<1ЦZEwYTfϭJFnS{6wX_wфBUi$Y/ej{ꑭNm`Ut/xzns:f尒Q];nt{z)ə2m~S+eFW!f-TGTҭdVrd>F4RVhڻ>uG><Ð?>>SqzM $]<@H:J"$7YtL }E1[ƍHєm-`&?AO6"ONp1Y5ۜ8(g*w->i݅кش*+ḅk>f5"1Hgd(rԫd,X滈$y a b!^CsZuFJ㡱89֔'9Y;$k;vI?%v]utn"NItb(ѱY۰Fи=2{ќV#w\%\LVfrۆuLU;Ui7e#K&>Ɗ蜛]3wX-E~m=4fza @(imߕU[:((m ǧO>R}Km(؎A+p3M3.lb{`cɵL~$w2-Ui`Uda,j؅OU޵:H,8⩒d u|7/!4%R!?֙[OSYҞYX ~ѼV#AXTmh c=j" #H"rb1dF1֝Cv#;—̔Px }C T8$:yN'n qTN```=ND31Hpp09('lLv 9Ҋf9oF"7. @ڰl*xȭkY3 b'9xXơ^ fzf$A[~aleEaTHhkVo~2MvP[ڤAd\gwd.Sg s+*&~<2K@FH*Xq_ rs3lK}=ip1Py,8G%X zk"&dsz iѹ\=rDQ s 8Hi@<0CT#(#IcϾjr6"2'Rc$lSpc FEJ'X N*K?V(p)>Ԍ '$?$ǡa-rIF,R̬[yZ"HmwHv~^Rw_%eE?Q\{oIlҬCl [UA%c Ʀh¼k>PWh<ѨՋ#2yCQ W- O>2m4w3L' `q*xs]uҳrdB`SRO4V8#fOMm#FB$,U_ 90aZp ?NXPf!H8@n1}E2ttw|XZ)t of the workout consists of a 3-day workout week repeated every four weeks. If you lift more than three times per week, you will probably neglect or under emphasize other important training areas like flexibility, agility plyometrics and speed training. <br><br> <br><br><br>EXAMPLE OF A TOTAL PROGRAM WORK OUT WEEK: <br><br>MONDAY - Box Squat or Squat Variation, Towel Bench or Bench Variation, Auxiliary Lifts, Flexibility, Agility<br><br>TUESDAY - Sprint Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>WEDNESDAY - Power Clean or Quick Lifts, Trap Bar Dead Lift, or Straight Leg Dead Lift, Aux. Lifts, Flexibility, Agility <br> <br><br><br>THURSDAY - Sprint Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>FRIDAY - Parallel Squat, Bench Press, Auxiliary Lifts, Flexibility, Agility <br> <br>The Sets & Reps for each workout are a follows: <br><br>Week One: 3 x 3 (Three sets of three reps) <br>Week Two: 5 x 5 (Five sets of Five reps) <br>Week Three 5-4-3-2-1 (One Set of Five reps, Four reps, etc.) <br>Week Four 10-8-6 or 4-4-2 (One Set of Ten reps, Eight reps, etc.) <br>Week Five: Start over at week one <br><br>Each athlete charts his/her progress in a Set Rep Log Book or on a BFS Record Card. The weight of each lift is recorded. At the end of each set, the combined weights for all weight lifted during that session is also recorded. This gives the athlete a single rep record and a combined total record. On the fifth week the athlete refers back to the records established in the first week, and then breaks those records. There are also Rep records which the athlete tracks. Because this is just an overview of the Total Program, finer points are not covered here however, they are available in detail in the Total Program Book, The Total Program Video and the Set Rep Log Book. <br><br>A complete discounted "Start-up" package is available for only $69. This Package includes a Bigger Faster Stronger Total Program Book, a Set Rep Log Book and a Record Card, a one Year Subscription to the BFS Journal magazine, and a Total Program Video. This is a $17.95 savings! Order it today from BFS at 1-800-628-9737 <br><br>Y׌&A~O=*9"@iE:ГXr3=j[C%$м,rcM y ʥ,r=3[2,3AHVIarrSvЎ>n 4IiF(Te 1]{\]z&jc$VH#p2d:_Sg^&1A4U8\kխ,oH$YƥR"F: -H @+|M;liG?pe-,,a^(4IA|`5 Յ Vze%)rmX#<.d.t+m>h b> pH*Wp? iQRp1J行xڹ3֐HH>U80xm>4l=(29*N$ߑRez14ځE<ҊW F&=sPx?8d}DZPdt