JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================1K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?[PщvC56F%`tw[IL(~ʹ.YQ#aҏfe)g+d砧Ki,e89jRUFxf,97z1qQ읮W://#2ZȖ0ڪpO_¦0֚QZHA#\+w>.V 2?tsP3Śvm'ey&#($t5>+A5i;{6(a߮1Yx^VHNZ JLj66w6/$[C2؞=j}i?7% >D@t$q# ,Wg "Q|88fz%4N2rzr}[lĖrIn} SG~BcUZ۰c/i|fJ&@AoʟgiFћpwҳagf8D?L򠷹G#c̸GڱU*ti[E<'F٤E~-@R]'ROȐq<PA\ߊi,=蘒>f*sR{ D^ZZn%1OOi4WP#2?ZD,ɭs/<6T,tԑ% ;ǷYµZyZ{+^G$אdrsko}lSɉ{ ksi;O6mش% Bk8在ܥI[ڎnbF޹Om:!,g-`=J{bbƫ1TԔ^̺I=݉ n&%I. ]?ATG d1ڬ95nPң+$OtHGx^s)ALFOa ي1ߚ "V!{wi:'̐19:t^Q$m<-2%\{r;5TFe` LVs]Y\:۪I3jAsao$ˁT<¢vV9 gn+HZ?oCY,SFvf2qIb}I- ("xS(bzҧSE#5hn=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 may go up,