JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================3K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|u7PZ7J?H RsqZ×$@T['1vrCǏO}+M v@XWW|+/Gj'i_6n]/#˸l;Zͮjztc@ Vn;LZ-2!Ί{]kk ^dmFT@8W .ൕEHAḃ]*Y[32d u#A>=ls BGM["}E h.߻`Gڪk.o Rx^\\HǙO7c8@?ZiOxK8^3V3#hS[;Xv[mJ?" G}_ě Ҿӓ"!}BH2y2.g捇})nqNM3Ě[i[#Ĥn3IG;u+`{lyqě~>xٿ l2C3~xkHs[svΕIv׷ mBǿ<kq! }k,KbιFu*1bY֪ bNk]( r+ p6~FG#`)@Rn)*y=)HH{V.Sc ?yI*<жagzɷ\J:dHihuu9:&ou 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 Se