JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================nK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?v-̠]IJBC <2:W603 IS-VCOB4!QE~Ti%%RSLE0-̳J22=B0̷*4Z5yU V$<M<&uqӭtϡ\1KT,}*֡( &s5wu H/E[h(Q@ZP:n[Fji4=J[K,+QҽB@>]U5= ?iyԗ%_hwN/gc21VHQ;WxSnBthdI9^<}էUM|E#qTcVen*?&NeY-.Hk\2{P##<屙isjc<;[i 1ZKۆ$3JGy%R;'Dgv9cߓ\Qo5ιvM:zTR]m!TQC ⲵO+9'LM\ع4cǚ G?x~E̱g!# iڔ0*鷰Y%$Mw`9yu10,He?-E;6:oXNsuU*9u Bצ@9\5$mָ-Q/̑ ؜WNK){VǛk=iu]/Q A bNF0VQ[@\Pn '8BpS=MP[BW9u<ڄ~g!iKp7<mϋ!hX 0J{o+SGo YKCTM; >_V"1"n͎urg#Wwg3?H8y?Pُ!rD|s]?4$Ƥ7-ĢBrM,}pi&:Le:[PǽsMޥ (+!^B|@V' \8;o@AG HZ+OGib/46ld:}"WԣFWZR]N.WlX#Mb\Zۚdg Y8H4xjC ;H+I94(A%ɪsN9qj>D nqzgI;YܬqVMGzKL3LFnc)z㊫6ݤ@eOZ8٫EzFWʞZz[`rO/AuP9ߝgȾت< 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 Records<br><br>It might look like this:<br>145