Hello how about you google it. Would have taken the exact amount of time to type it there and your answer would have been instant. Good bye.
google jee wiz thers over a 100 variations on there i want th exercise that applies directly to the poliquin manual maybe if you used your brain instead of taking shit pictures of yourself and typing bollox you would get that.
here are links on how to do those exercises.
nice picture asooneyeonig of two two birds you would never stand a chance with cock smoker google that.
What the fuck is your problem ass hole?
if you have the implements you could try develop your own technique