This is the FREE PDF with the bicep and tricep routine plus print format as described here. There is also a paid version which much more details on the exercises plus safety and other tips. Just add this product to your basket and checkout. The PDF will be available for download immediately after you go through checkout. The PDF will be password protected with your email address, this is to assign this free download to you, although the PDF is freely available on Cavemantraining, it should not be redistributed to others.
There is also a more detailed version available for purchase here.