JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================:K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( (!`ۥHA a(4]BeY$UQ{)V{%Eڮ}2:T[\(QEQU.5{kcKsV$E{-'[HMݱk./~"`ԓ||-Ŕ>f9\Z9">j#u}#q^4}nI٠D u*_ Iw["'qei6t{;IEP=Sp3'R0E[x|,kelfvdWW2}+ϥN0NAX^,aңR V(eQħO[TnXĥL|:$v[8LW<FT\|EmK.M|đe==Lkk {sBAaَ$}(Qes+멳x 2[fyko,I}5-5{M63#H[~NA\w_˽jR$^ID2vyלwZie6mf<f}E]~ y]ΥR<;ZK[ڣ`HN*LM"4Hp`rv&/mOeg1W_C1P51y\"yngVMT綆Wh^ >:R;ǵz:ht'4+ OZ@XIq0BTy9f%1E Ӗs|Am$<"i|r?J=Zm- 2Wp~+KVI?_07ATIC$*SrH=u]x xbc2OJ =5 8X/Z$ `Ǵ=?,iqon@8deq#z?n[3HKK1XI{v/VFtM?LuRkg%.ݛp}G֩``*H@'D[𭣏Ƕ>`Е4&?٣=hATS: 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 your 2nd set, you ma