JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================\K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?]v5K.>\9,m sqVC$o8TkM]XUf"IrЗF2ʥL]xg8sp;w=Zkhg&rƟjr(pbu\\mEFB`:_\?ʼP\Dq @}2k𸔷Sinƒ?ssڼjFvۂN:yeӭA*#8RCgjG].r\Uiؕ2OWcDZgpyL` ɑ2hڤps94RQQNn[''ҏ5D\|  U淖wzz{3Cq&5p}w!-3l3Q=V3j%N,09(si]\V哟P=+ӴYL%Сx)uj)m$[EK Byzo inʮWkS-s= &$o<}ض6zzQ6v+zekvH$OjU6m$@xܫ/ЃWc"5Sq #ERzfxw># @UN:&ȍk,aԒ:|u$Zݟjw{Tb\G9wi_%SU?˴S qBGjmGuP^٫Qrv;ðb t] !_cVٺemit˃Fj"+~3ҷQl"v, H.ўpq:W+ve<@/McY.%GPp1Q.U;&enI#X.0qFxwl-8*s=`>\kIb=em~tI= DB_2hsX[_Kq.9@_r8Y(cܢ$*%n˸Y7pT*ESSz평l,Q.gri<~WW}֛s ׮fp/!5JXtmSYin'L[=r>}|O ^kn@h3WeYƯTb1V,G| 1ޤs<˄B2}NZG3, 8I[i@J/Xdqz|")њ{[3 F~RF|L1UCE 14JмC%&3#I_2k˖R0CHNjB*t&ky I"wc$ݽ@bsUmlT8`IS6#R*މغF XZ(*rܜrx T:A;ך6bSG#.T:)<̢v@IT> 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 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 Set Record. In the example above, the Box Squa ire weight than is used with a parallel squat (somewhere between 100 and