1FitBodyShop Upper Focus

More of your time on chest, back, shoulders and arms. Simple, safe workouts built on standard gym machines, the kind every gym has. Short, repeatable, and easy to track. If you also grabbed Lower Focus, there's a simple note on running them together.

What you get (a fillable PDF, sized for your phone):

• Why this works, in plain English

• A simple plan you can repeat

• Setup and safety tips for every exercise, plus common mistakes to avoid

• How to add weight, and a spot to save your machine settings

• A fillable progress log for every workout

• Starting numbers with regular check-ins, My Goals, a daily steps tracker and Proud of Today pages

What you need: any standard gym. No home gym, no fancy gear. Fill it in on your phone (Files on iPhone, Adobe Acrobat Reader, or Chrome/Google Drive) or print it.

Made by Matthew Hall, personal trainer. I was the director of all supplementation for Genesis Health Clubs, and a fitness manager and lead personal trainer at a Genesis club, where I managed 21 trainers. I used to charge $100 an hour. This is $5.

$5 once. Never another payment. No subscription, no upsell, no follow-up sales emails. You get the PDF right after checkout.

Check with your doctor before starting a new exercise program. Results vary; no guarantees.