!"#"$%&' !%')%*
!"#$%&'()*(+*,-.)/ !"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
THE LEGAL STUFF +*& "#,-'./%"-# 0'&$%&1 *&'&"# "$ "# #- 2/3 "#%&1 /$ .&1"4/5 /16"4& -' %- $&'6& /$ / $78$%"%7%& ,-' .&1"4/5 4-7#$&5"#)9 +*& "#,-'./%"-# $*-751 8& 7$&1 "# 4-#:7#4%"-# 2"%* %*& )7"1/#4& /#1 4/'& -, 3-7' 0*3$"4"/#9 ;-#$75% 3-7' 0*3$"4"/# 8&,-'& 8&)"##"#) %*"$ 0'-)'/. /$ 3-7 2-751 2"%* /#3 &<&'4"$& /#1 #7%'"%"-# 0'-)'/.9 =, 3-7 4*--$& #-% %- -8%/"# %*& 4-#$% -, 3-7' 0*3$"4"/# /#1>-' 2-'? 2"%* 3-7' 0*3$"4"/# %*'-7)*-7% %*& 4-7'$& -, %*&$& 2-'?-7%$@ 3-7 /'& /)'&&"#) %- /44&0% ,755 '&$0-#$"8"5"%3 ,-' 3-7' /4%"-#$9 A3 8&)"##"#) %*& ,-55-2"#) 2-'?-7%$@ 3-7 '&4-)#"B& %*/% 1&$0"%& /55 0'&4/7%"-#$ -# %*& 0/'% -, +*& C-')&1 D%*5&%& EE;@ /#1 +'/6"$ !%-&%B&5@ %*&'& /'& '"$?$ -, "#:7'3 -' "55#&$$ 2*"4* 4/# -447' 8&4/7$& -, 3-7' 7$& -, %*& /,-'&.%"-#&1 "#,-'./%"-# /#1 3-7 &<0'&$$53 /$$7.& $74* '"$?$ /#1 2/"6&@ '&5"#F7"$* /#1 '&5&/$& /#3 45/". 2*"4* 3-7 ./3 */6& /)/"#$% +*& C-')&1 D%*5&%& EE;@ /#1 +'/6"$ !%-&%B&5 /#1 %*&"' '&$0&4%"6& /,,"5"/%&$ /$ / '&$75% -, /#3 ,7%7'& 0*3$"4/5 "#:7'3 -' "55#&$$ "#47''&1 "# 4-##&4%"-# 2"%*@ -' /$ / '&$75% -,@ %*& 7$& -' ."$7$& -, 3-7' 0'-)'/.9 All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program.
Copyright 2012 the Forged Athlete LLC
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
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
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
\&'/5 '75&$ -, %*7.8 2* "% 4-.&$ %- '&$% 0&'"-1$] ^ G* 2& %'/"# _KDMO ` '&$% :7$% / 5"%%5& 8"% .-'&a bcdec $&4$ +L[! ^ G* 2& %'/"# E=\_+ ` %/?& 5"%%5& %- VL '&$%a 5&$$ %*/# Hf $&4$ ^ G* 2& %'/"# [LGKN ` '&$% 70 /$ .74* #&&1&1 %- )- #&/' Sccg999 ?53 )&$7 3":3#'()& (0 953& 93 '-%(& +)- ')'%$ !@A2<6B
6A!!D EA<,!=FG ?5(0 (0 953-3 93 9%&' ') '-%(& %' HIIJG +*&$& $&%$ /'& 7$7/553 /% %*& 8&)"##"#) -, 3-7' 2-'?-7% X$0'"#%$@ $%/'%$@ :7.0$@ &4%T N&$% /$ .74* /$ 3-7 #&&1 %- ,-' %*&$& $&%$ /#1 %'3 %- 0&',-'. &/4* '-7#1 /% Sccg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a !GOG(&4 P)/- ,)-.)/'01 P/?& $7'& 3-7 /'& :35756; <8:6 2/=9 /6< 21234 :83>8,7 $3-7 4/# $&& %*& 2&")*%$ 3-7 7$&1@ %*& '&0$ 3-7 1"1@ /#1 %*& $&%$ 3-7 4-.05&%&19 =% 2-751 8& 2"$& ,-' 3-7 %- )&% / #-%&8--? /#1 ./?& "% 3-7' #&2 _DNJ;LNK %'/"#"#) 2-'?8--? LN 7$& %*& +?2=5/@5A2< ?35678,7 :83> +9227+ 3-7 '&4&"6&1 2"%* %*"$ 0'-)'/.Q
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
=, 3-7R'& #-% 2'"%"#) /#3%*"#) 1-2#@ %* 3-7 /'& 2-#1&'"#) /'-7#1 85"#1Q G& .7$% 8& /85& %- .&/$7'& 3-7' 0'-)'&$$ /#1 %*& AK!+ 2/3 %- 1- %*"$ "$ 83 2'"%"#) /#1 '&4-'1"#) 21234 73/5656; +2++586 2& 1- 1-2# "# / 2-'?8--?9 = 2-751 '&4-'1 %*& ,-55-2"#)] ^
%-%/5 %".& 2-'?-7% %--? %- 4-.05&%&
^
'&0$ 4-.05&%&1 -# &/4* .-6&.%
^
$&%$ 4-.05&%&1
^
/#1 &<&'4"$&$ 4-.05&%&1
!".053 4-03 1-2# %*& 2-'?-7%$ 5"$%&1 8&5-2 /#1 '&4-'1 /$ 3-7 )-Q O-7R55 8& /./B&1 /% %*& 0'-)'&$$ 3-7 ./?& -6&'%".&Q G'"%"#) %*& 2-'?-7%$ 1-2# /#1 ?&&0"#) %'/4? 2"55 $&'6& /$ / )'&/% $-7'4& -, .-%"6/%"-# $- ./?& $7'& 3-7 1- "%Q P/?& VL Kh;W!K! *&'&Q +*"$ #&&1$ %- 8& 1-#& ,-' 3-7 %- 8& .-$% $744&$$,75Q Q)- !"3-:(03 R(>3)0S T) ?)1 5''#1UU999GVW>%7L/0:$3G:)LU3"3-:(03X>%'%K%03U
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
C-47$ d C755 A-13 !%')%* /#1 [-2&' +*"$ 0*/$& 2"55 0'&0/'& %*& 8-13 83 "#4'&/$"#) -6&'/55 4-#1"%"-#"#) /#1 /445"./%"-# %#&2 /#1 .-'& "#%$& %'/"#"#) $%".75/%"-#$9 +*"$ "$ &$$%"/5 /$ %*& 5/%&' 0*/$&$ 2"55 8& ANW+DE %- %*& 8-13 /#1 3-7 .7$% 8& 0'&0/'&19 D7&%L(: ,%-L Y# ED)&3 K3+)-3 3N3-7 9)-.)/'F SDT i7.0 N-0& LN i7.0"#) i/4?$ < U ."#$ SAT !"#)5& E&) !%&0 /#1 N&/4* < Sc > 5&) S;T L6&'*&/1 E7#)& < Sc > 5&) SJT [7$* W0 j N-%/%"-# < Sc > $"1& SKT A/#1 [755 D0/'%$ < fc LN !70&'./# N&/4* /#1 N-2$ < Uc SCT A7'0&& < Sc S\T E/%&'/5 E7#)& < Sc > $"1& S_T k#&& +74? i7.0$ < Sc S=T =#4* G-'.$ < Sc SiT !0"1&' E7#)& < Sc > 5&) L0%"-#/5 d C-/. N-55"#) d =, &<%'&.&53 8&/% 70 /#1 $-'&
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
A5%03 H X D%7 H SDT !"#)5& D'. JA !#/%4* f < f UDT !"#)5& D'. \-85&% !F7/% H < l X/5%&'#/%& $"1&$ &/4* $&%T UAT _-55-2 N-4?$ H < Uf IDT !"#)5& D'. JA [7$* ['&$$ I < Sc@ 2&&? U d H < l@ 2&&? I d f < b IAT [755 W0 I < $78./<@ H < $78./<@ f < $78./< mmm=, 3-7 4/#n% 0&',-'. .-'& %* f 0755 70$ "# / $&%@ 1- /$ ./#3 0755 70$ /$ 0-$$"85& %* ,"#"$* -7% 3-7' $&% 2"%* &"%*&' $-.& 8/#1 0755 /0/'%$ LN '&45"#& '-2$ HDT JA NJE I < SU HAT _/#)"#) E&) N/"$& I < SU mmm=, 3-7 4/#n% )- %-&$ %- 8/'@ 1- ?#&&$ %- 8-2$@ ", 3-7 4/#n% 1- ?#&&$ %- 8-2$@ 1- 6d $&/%$ fDT A7'0&& I < Sc fAT C/'.&' G/5?$ I < P/< J"$%/#4& mmm'&$% IcdHf $&4$ 8&%2& $&%$ mmmW$& %*& *&/6"&$% JAn$ 3-7 4/# */#15& -# %*& ,/'.&' 2/5?$ D%7 V SDT A'-/1 i7.0 f < f UDT !"#)5& D'. \-85&% E7#)& H < l > 5&) UAT [5/#? k#&& +74?$ H < Sf > $"1& IDT [7$* W0$ I < $78./<@ 2&&? U d H < $78./<@ 2&&? I d f < $78./< IAT N&45"#& N-2 I < $78./<@ 2&&? U d H < $78./<@ 2&&? I d f < $78./< HDT JA !F7/% ;5&/#$ H < b HAT G*&&5 -' A/'8&55 N-55 L7%$ H
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
D%7 Z SDT A-< i7.0 f < f UDT JA LN A/'8&55 +*'7$%&' I < Sc@ 2&&? U d H < l@ 2&&? I d f < f X*&/63T IDT Sf P"# DPND[ /T ['"$-#&' !F7/% < Sc 8T [7$* W0 j N-%/%"-# < Sc 4T i7.0"#) E7#)& < f > $"1& 1T [755 W0$ LN N&45"#& N-2$ < f &T A7'0&& < Sc ,T _-55-2 N-4? < Uc HDT o!"#"$%&' D8 !*-2o < I '-7#1$ %-%/5 /T _/#)"#) E&) N/"$& < Sc 8T N7$$"/# +2"$% < Sc > $"1& 4T [5/#? j k#&& +74? < Sc > $"1& 1T [5/#? _-51 < ./< %".& mmm'&$% IcdHf $&4$ /#1 '&0&/%
C&&5 ,'&& %- )&% "# $-.& &<%'/ _")* =#%$"%3 ;/'1"- 1/3$ %- *&50 )&% /#1 ?&&0 3-7 5&/# /$ 2&55 /$ 87"51 70 .-'& 2"#1 ,-' #&<% 704-."#) 0*/$&9 J/3 D d !"#"$%&' !0'"#%$ Uc ."#$ +-%/5 VL PLNK d$0'"#% IcdHc 3/'1$ p ecdefg d'&$% ,-' Hfdbc $&4$ /#1 '&0&/% J/3 A d N7# /#1 \7# Ic ."# +-%/5 VL PLNK d)- ,-' / #"4& '7#@ 0"4? -7% $0-%$ 2*&'& 3-7n55 $0'"#% ,-' /8-7% SfdUc $&4$ %-0$ %* :-) $5-2 ,-' UdI ."#$9 d'&0&/% ,-' %-%/5 %".& > 1"$%/#4&
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
D%7 H X Y##3SDT [53- [7$* W0$ H < f@ 2&&? U d b < f@ 2&&? I d l < f mmm%'3 %- '&4-6&' Sccg 8&%2& $&%$ mmm,-47$ "$ -# [WNK &<05-$"6&$$ UDT G&")*%&1 [755 W0$ H < bdSc UAT G/5? G/5? H < I IDT JA !0&&1 A* I < Uc $&4$@ 2&&? U d I < Uf $&4$@ 2&&? I d I < Ic $&4$ mmm\&% /$ ./#3 '&0$ /$ 0-$$"85& "# %*& /55-%%&1 /.-7#% -, %".& IAT A/#1 [755 D0/'%$ < Uf /,%&' &/4* $&% mmm'&$% bcdec $&4$ 8&%2& $&%$ HDT i7#)5& \3. > +Nh ;7'5$ I < Uc HAT i7#)5& \3. > +Nh !?755 ;'7$*&'$ I < Uc H;T i7#)5& \3. > +Nh O N/"$& I < Sc HJT i7#)5& \3. > +Nh ;*&$% C53 I < Sc D%7 V X 2)93SDT A/'8&55 J&/15",% H < Sc@ 2&&? U d f < f@ 2&&? I d l < I SAT A-< i7.0 < I /,%&' &6&'3 $&% UDT !A !*-751&' E-/1&1 A75)/'"/# !F7/% I < Sc > 5 &) UAT [5/#? j k#&& +74? I < Sf > $"1& IDT A/'8&55 NJE I < Sc@ 2&&? U d I < SU@ 2&&? I d I < Sf IAT _/#)"#) E&) N/"$&$ I < Sc@ 2&&? U d I < SU@ 2&&? I d I < Sf HDT A-%%-. _/5, +7'?"$* \&% W0$ H < Sc > $"1&
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
D%7 Z X Y##3SDT S D'. JA !#/%4* U < f > /'. UDT !"#)5& D'. JA [7$* ['&$$ H < l> /'.@ 2&&? U d H < f > /'.@ 2&&? I d f < I > /'. IDT J"0$ H < $78./< '&0$ IAT !"#)5& D'. JA > kA A% N-2 H < bdSc > $"1& HDT JA ;*&/% ;7'5$ I < Sc HAT ;5-$& \'"0 [7$* 70$ I < Sc H;T _&/63 L11 L8:&4% ;/''3 I < ./< 1"$%/#4& mmmW$& kA@ JA@ !/#18/)@ -' ?&) ,-' ,'-#% 4/''3
D%7 [ X 2)93SDT K9P9L9+9P !/#18/) [-2&' !F7/% ;5&/#$ LN A/'8&55 [-2&' !F7/% ;5&/#$ f < f UDT A/'8&55 A/4? !F7/%$ I < Sc@ 2&&? U d H < l@ 2&&? I d f < f UAT A'-/1 i7.0 < I /,%&' &6&'3 $&% IDT k&%%5&8&55 !2"#)$ I < Sf IAT _-55-2 N-4?$ I < Uc HDT !0'"#%$ Sc < Sc 3/'1$ mmm", #- /44&$$ %- $0'"#%$@ 1- .-7#%/"# 45".8&'$ f $&%$ -, Uc $&4$ / 0"&4&
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
C&&5 ,'&& %- )&% "# $-.& &<%'/ _")* =#%$"%3 ;/'1"- %- *&50 )&% /#1 ?&&0 3-7 5&/# /#1 87"51 &6 .-'& 2"#1 ,-' #&<% 0*/$&9 J/3 D d !"#"$%&' !0'"#%$ Uc ."#$ +-%/5 VL PLNK d$0'"#% IcdHc 3/'1$ p ecdefg d'&$% ,-' Hfdbc $&4$ /#1 '&0&/% J/3 A d N7# /#1 \7# Ic ."# +-%/5 VL PLNK d)- ,-' / #"4& '7#@ 0"4? -7% $0-%$ 2*&'& 3-7n55 $0'"#% ,-' /8-7% SfdUc $&4$ %-0$ %* :-) $5-2 ,-' UdI ."#$9 d'&0&/% ,-' %-%/5 %".&
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
D%7 H X Y##3- X A/05 Q):/0 SDT J-785& JA [7$* ['&$$ f < f UDT A* ['&$$ H < bdSc UAT A/#1 [755 D0/'%$ H < Uf IDT i7#)5& \3. > +Nh ;*&$% C53 I < Sf IAT i7#)5& \3. > +Nh N&45"#& N-2 I < $78./< HDT ;5-$& \'"0 [7$* W0$ < Uc@ < Sf@ < Sc@ < f HAT JA _")* [755$ < Uc@ < Sf@ < Sc@ < f mmmD5%&'#/%& 8&%2& %*& %2- .-6&.% /#1 %/?& %*& 5&/$% /.-7#% -, '&$% 8&%2& $&%$ fDT i7#)5& \3. ["?& > J-785& k#&& +74? U < Sf fAT i7#)5& \3. D'. ;"'45&$ U < Ic > 1"'&4%"-# D%7 V X 2)93SDT q&'4*&' !F7/% H < Sc@ 2&&? U d f < r@ 2&&? I d l < I SAT A-< i7.0$ < I /,%&' &6&'3 $&% UDT !/#18/) q&'4*&' LN kA LN JA C'-#% N/4? G/5?"#) E7#)&$ I < Sc > 5&) UAT !"1& %- !"1& _/#)"#) E&) N/"$& I < Sc > $"1& IDT !"#)5& D'. k&%%5&8&55 !2"#)$ H < Sc IAT G*&&5 LN A/'8&55 N-55 L7%$ H < Sc HDT i7#)5& \3. !"1& %- !"1& k#&& +74?$ U < Sf > $"1& HAT i7#)5& \3. _"0 K<%$"-#$ U < Sf fDT ['-25&' !0'"#%$ f < Uc 3/'1$ mmmL0%"-#/5 ;-#1"%-#"#) mmm=, #- 0'-25&' > $5&1 1- 05/%& 07$*&$ LN $0'"#%$ D%7 Z X Y##3- X A/$$ Q):/0 SDT P&1 A/55 !5/.$ I < Sc
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
UDT G&")*%&1 [755 W0$ H < bdSc UAT i7#)5& \3. D%-."4 [7$* W0$ H < $78./< IDT A/'8&55 A% N-2$ H < Sc IAT J"0$ H < Sc HDT JA P7$45& !#/%4* I < Sc HAT i7#)5& \3. > +Nh O N/"$& I < Sc D%7 [ X Q/$$ U 6'-)&4L%& SDT K9P9L9+9P9 A/'8&55 ;5&/# /#1 ['&$$ < H < l ."#$@ 2&&? U d I < Sc ."#$@ 2&&? I d U < Sf ."#$ X_KDMOT mmmK6&'3 ."# -# %*& ."# 3-7n55 1- %*& /55-%%&1 /.-7#% -, '&0$ 5"$%&1 d 7$& %*& '&./"#"#) /.-7#% -, %".& /$ '&$% UDT !7.- J&/15",%$ H < l@ 2&&? U d f < f@ 2&&? I d l < I IDT ;/''3 ;-.05&< < f N-7#1$ /T L6&'*&/1 JA@ kA@ !/#18/) ;/''3 < ./< 1"$%/#4& 8T C'-#% > N/4? > q&'4*&' ;/''3 < ./< 1"$%/#4& 4T C/'.&' G/5? < ./< 1"$%/#4& HDT _KDMO !5&1 J'/) > [755 LN ;/' [7$* > [755 f < Scc ,% mmm=, #-% $5&1 d 7$& 3-7' 4/' > %'74?Q VL Kh;W!K!Q
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
… D%7 H X Q/$$ \)>7 X R($$%(& 6'-3&4'5 SDT A7'0&& A'-/1 i7.0 f < f UDT _&/63 !F7/%$ H < l@ 2&&? U d f < f@ 2&&? I d l < I mmmL0%"-#/5 !%')%* +--5$] A/'8&55@ _KDMO !/#18/)@ J-785& k&%%5&8&55$ IDT G&")*%&1 [755 W0$ Sc@ l@ b@ H@ U IAT i7#)5& \3. > +Nh [7$* W0$ 2> ,&&% &5&6/%&1 -# 8* < $78./< '&0$ /,%&' &/4* $&% -, 0755 70$ mmm*/#1$ "# $%'/0$ HDT A75)/'"/# !F7/% 2> !/#18/) LN JA I < l > 5&) HAT +-&$ +- A/' LN _/#)"#) E&) N/"$&$ I < SU fDT !0'"#%$ f < Uc 3/'1$ mmm", #-% '--. %- $0'"#% d i7.0 N-0& +/8/%/ < S '-7#1 D%7 V X Q/$$ \)>7 !N($ ])&>('()&(&4 ])L#$3" SDT =4& !?/%&' i7.0$ H < Sc > !"1& UDT A/'8&55 LN JA LN kA LN !/#18/) ;-.05&< d ["4? O-7' [-"$-# < f N-7#1$ /T [-2&' ;5&/# < f 8T C'-#% !F7/% < f 4T [7$* ['&$$ < f 1T J'-0 E7#)& < f > 5&) &T A% N-2 < f ,T NJE < f IDT i7#)5& \3. > +Nh ;-'& ;-.05&< < H N-7#1$ /T !7$0&1 P-7#%/"# ;5".8&'$ < Sf > !"1& 8T ["?& < Sf 4T !7$0&1 D'. ;"'45&$ < Ic
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
D%7 Z X ^BB? ]%->() D%7 X C <#'()&%$ L0%"-# S d !0'"#%$ SDT Hc 3/'1 !0'"#%$ < ScdSf d$0'"#% p ecdefg d'&$% bcdSUc $&4$ L0%"-# U d _"55 !0'"#%$ SDT UcdIc 3/'1 _"55 !0'"#% < Sc d$0'"#% 70 *"55 p Sccg d2/5? 1-2# AD;kGDNJ! d '&$% bcdSUc $&4$ L0%"-# I d ;/'1"- P/4*"#& =#%&'6/5$ SDT J- SfdUc %-%/5 '-7#1$ -, Sccg DEE LW+ !0'"#% "#%&'6/5$ -# -#& -, %*& ,-55-2"#) 0"&4&$ -, 4/'1"&F7"0.%] mmm!0'"#% DEE L7% ,-' SfdUc $&4$ /#1 VL .-'& mmm'&$% ,-' Icdbc $&4$ /#1 '&0&/% /T M&'$/ ;5".8&' 8T ;U N-2&' 4T '&47.8% A"?& 1T !%/"' ;5".8&' &T +'&/1."55 2> Ic 1&)'&& "#45"#& D%7 [ X ?%:'(:%$ R($$%(& SDT JA > kA !#/%4* j [7$* ['&$$ f < fdl > /'. UDT A/'8&55 J&/15",% H < l@ 2&&? U d f < f@ 2&&? I d l < I IDT i7#)5& \3. LN A/' J"0$ I < $78./< IAT JA N&)/1& N-2$ I < l > $"1& HDT k&%%5&8&55 !2"#)$ I < Sf HAT _-55-2 N-4?$ I < Uc HDT _KDMO JA C/'.&' ;/''3 +/8/%/ < S
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
Sinister Strength – Exercise Library - Quick List C/'.&' G/5?$ *%%0]>>22293-7%78&94-.>2/%4*s6t+.i5L3W,Nr$ $2"#)$ *%%0]>>22293-7%78&94-.>2/%4*s6t0k2O\Fb.G?= *-55-2 '-4?$ *%%0]>>22293-7%78&94-.>2/%4*s6tS4W*<'lKA-c 18 '&)/1& '-2$ *%%0]>>22293-7%78&94-.>2/%4*s6tOLuLcf32>22293-7%78&94-.>2/%4*s6t")ui1C)d=3H 1&/1d5",%$ d *%%0]>>3-7%798&>J5Gu)7_'vD2 18>?8 $#/%4* d *%%0]>>3-7%798&>?\e'E/M\)'H $7$0&1 /'. 4"'45&$ d *%%0]>>22293-7%78&94-.>2/%4*s6t;i;:Fc-A/'$7$0&1 .-7#%/"# 45".8&'$ d *%%0]>>22293-7%78&94-.>2/%4*s6t*'2B=EV%f)4 '15 d *%%0]>>22293-7%78&94-.>2/%4*s6tHL4Uuq[DI3= 8% '-2 d *%%0]>>22293-7%78&94-.>2/%4*s6t>22293-7%78&94-.>2/%4*s6t'?!)Ff-+FLP 07$* 0'&$$ d *%%0]>>22293-7%78&94-.>2/%4*s6t)GcJ=L&I'BP ,'-#% $F7/% d *%%0]>>22293-7%78&94-.>2/%4*s6t<=/?.8k2Mel 0-2&' 45&/# d *%%0]>>22293-7%78&94-.>2/%4*s6tCl->22293-7%78&94-.>2/%4*s6tkUMC7WL7vKH */#)"#) 5&) '/"$&$ d *%%0]>>22293-7%78&94-.>2/%4*s6t6KD$FlH8k\4 875)/'"/# $05"% $F7/%$ d *%%0]>>22293-7%78&94-.>2/%4*s6tJCHb+=udl0K &5&6/%&1 07$*70$ d *%%0]>>22293-7%78&94-.>2/%4*s6t%I#Me%\bvBD 075570$ d *%%0]>>22293-7%78&94-.>2/%4*s6t:iA;>22293-7%78&94-.>2/%4*s6t%C_--E838DO
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
Sinister Strength – Exercise Library - Quick List (cont.) 87'0&& 8'-/1 :7.0 d *%%0]>>22293-7%78&94-.>2/%4*s6t/_VkF5\Wih) $7.- 1&/1d5",%$ d *%%0]>>22293-7%78&94-.>2/%4*s6t//i7D-I0k"$ 8/'8&55 */#) 45&/# d *%%0]>>22293-7%78&94-.>2/%4*s6t8I>22293-7%78&94-.>2/%4*s6t!,k/vqfe:B$ .&1 8/55 $5/.$ d *%%0]>>22293-7%78&94-.>2/%4*s6t04r4LWL\:b2 $"#)5& /'. ?&%%5&8&55 $2"#)$ *%%0]>>22293-7%78&94-.>2/%4*s 6tl,57FGlqOHlw5"$%tWW'$-)JD.G-hO)I7V"v:B;_)w"#1&>22293-7%78&94-.>2/%4*s6th86kC_l1%bc $"1& %- $"1& */#)"#) 5&) '/"$&$ d *%%0]>>22293-7%78&94-.>2/%4*s6t+cFl2#0l"$D B&'4*&' $F7/% d *%%0]>>22293-7%78&94-.>2/%4*s6t7M&47=&F%-v 8-< :7.0$ d *%%0]>>3-7%798&><26W_OM"OPl 18 07$* 0'&$$ d *%%0]>>22293-7%78&94-.>2/%4*s6t=_#S1ku3d3? 8/#1 0755 /d0/'%$ d *%%0]>>22293-7%78&94-.>2/%4*s6te$c2/!=*P"K :7#)5& )3.>%'< 4*&$% ,53 d *%%0]>>22293-7%78&94-.>2/%4*s6t0HW8!<1NW'K:7#)5& )3. '&45"#& '-2 d *%%0]>>3-7%798&>&,LW?%E7DqH 45-$& )'"0 07$*70$ d *%%0]>>22293-7%78&94-.>2/%4*s6tB-#uHbU:\i18 *")* 0755$ d *%%0]>>3-7%798&>%EO4-5K2:iO 1-785& ?#&& %74? d *%%0]>>3-7%798&>.2Or!d&M/$P 8* 0'&$$ d *%%0]>>22293-7%78&94-.>2/%4*s6tPJ;P40Kf,AH 8/4? $F7/%$ d *%%0]>>22293-7%78&94-.>2/%4*s6t)"2fd3Cc2*D
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
Sinister Strength – Exercise Library - Quick List (cont.) 18 4*&/% 47'5$ d *%%0]>>22293-7%78&94-.>2/%4*s6t#5,)W)+5E4K S /'. 18 $#/%4* d *%%0]>>22293-7%78&94-.>2/%4*s6t)AM)eOD'dU$ $"#)5& /'. 18>?8 8% '-2 d *%%0]>>22293-7%78&94-.>2/%4*s6t-=!P:3B=/v= $8 $*-751&' 5-/1&1 875)/'"/# $F7/% d *%%0]>>22293-7%78&94-.>2/%4*s6tJCHb+=udl0K 05/#%j?#&& %74? d *%%0]>>22293-7%78&94-.>2/%4*s6tUvAOeN&&2U= +Nh O N/"$& d *%%0]>>22293-7%78&94-.>2/%4*s6tPe3-A[=NI!= +Nk !?755 ;'7$*&'$ d *%%0]>>22293-7%78&94-.>2/%4*s6tGJ*d;7qAqeH +Nh ;7'5$ d *%%0]>>22293-7%78&94-.>2/%4*s6t6NA-/evAr2l 18 8* d *%%0]>>22293-7%78&94-.>2/%4*s6tPWOW4Le;>22293-7%78&94-.>2/%4*s6tr.H-#&b44H053- 07$*70$ d *%%0]>>22293-7%78&94-.>2/%4*s6tG1/CB'O2+W= '7$$"/# %2"$% d *%%0]>>22293-7%78&94-.>2/%4*s6tW$<\<4l!q;D :7.0"#) 57#)& d *%%0]>>22293-7%78&94-.>2/%4*s6tfvfb8*-:K:? 0'"$-#&' $F7/% d *%%0]>>3-7%798&>NFe_FIMAGe= 18 -' 8/'8&55 %*'7$%&' d *%%0]>>22293-7%78&94-.>2/%4*s6tM6-c<>22293-7%78&94-.>2/%4*s6t.LWr;Hc5if$"#)5& /'. )5-85&% 57#)& d *%%0]>>22293-7%78&94-.>2/%4*s6t\33U_q/''vv $0"1&' 57#)& d *%%0]>>22293-7%78&94-.>2/%4*s6tL1vI6Gi'r,c "#4* 2-'.$ d *%%0]>>3-7%798&>=rVBN#[\'r? 5/%&'/5 57#)& d *%%0]>>22293-7%78&94-.>2/%4*s6tFed5+#iI1[? 87'0&& d *%%0]>>22293-7%78&94-.>2/%4*s6thELfkf-k\*H
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3
-6&'*&/1 57#)& d *%%0]>>22293-7%78&94-.>2/%4*s6t+)OKd;V/5;K $"#)5& 5&) $%&0 /#1 '&/4* d *%%0]>>22293-7%78&94-.>2/%4*s6t:-UWDKq%$W-
!"#$%&'()*(+*,-.)/
'%1%&(*" '("*12(3