JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================NK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?[jj̠ gzUZw6"1sO=*tf>,Ӯa`.IqhH;zW4u M>iHlqFOӥa}o`ҲRSv!:ȭ cxIKQmČ[ͧ"yAI)5+jPYtiyYN01Z>eУo`I(zたҶ`Ojz4̗̖7Sp\JI\Wu{ icky֕'y3IT=iC%(oI1@-EOW,~tܓ+Y;4R+h#۷'aӚ ZFN0w hا$=Yn4i:ɶ-]u-ku! =ko໱- 7+AtQh/;@ǹU"~y c,N*Mw3բʅ'95$ΜmXhh|%@5s"O6?դI6&yJ]N:3j?d\}sT;uè+gln4gcH$w/J4=𻸞wtXL22jZmE-$×sn9NOa ^EI;B~VǯfI]B.Oa\X= ͵妥IV2?`Ǟˡ#k-,~6l?+˵`:䌤6Il%Su= hknF89o$G;VGx1cQQh,Un{fHYXH"P*ok1fVSߑޖ6-OZ[y!9 l152yyfxu1=+fv7}k\ۆcImportant 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 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