JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================XK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?qK\CRq1G)QP UMf\sTt{fI2$3$Gss|;Q: ymtO¼չR^-^^g^jtvp*Kodʛ^ԵH$pOzJapsWZsXɹ{Aם K8]؍vF::0;ܾGuL}S*MO] R8+oTK}2Zc {=twt R9Dy鏧sՓQotfXΟtc +gc鶺i-ėS4ʧ^Q1֍NBN*}TtZ2+=4>`P;TL1沵osqW{I6#pOZvcON>PGV~xd]>Qg׺ZnD8Ыgk+[l8u#WIγj.g_lGA][Tz9zS;]np6fvKȈ!NEx zVwG OܕsZ *?-szƊ*$p#Ҵ󬢅@t&nu,'1Z(+VFLmr=3sEr><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 least. If this is too much weight for 3 reps, use 60% or even 50% of your body weight. For y