I'm the creator of the PDF. I just got a call from a friend who told me my link was on here. Glad to see people like it.

Props for the document go to the fitness community on reddit, where a bunch popular posts have inspired me to make this.

If you have any questions, feel free to ask them here.

This is actually not op's pdf, but mine. A friend told me it was on the front page here.

Reverse flies are, indeed, a great thing.