Good morning Gym Bros! Last day of the week-end, let's make it count! Get out there and show them who's boss. Here's how you'll do it:

• Shape your own future

• Workout of the Week: Hack For Big Back

• Dumbbell Bench Press

• A compilation of social media posts from Gym-Bros all around the world

Sounds good? Then let's get started shall we?

Your daily dose of motivation!

"The best way to predict your future is to create it."- Abraham Lincoln

Create your own future, one you are proud of. There's no point in trying to guess what it's gonna be.

Now take a quick 5 minutes of your day to give this video a listen. If you have a dream, you can't let any excuses stand in your way. You just can't, it's not worth it.

Workout of the Week

Hack For Big Back

It is well known that having a well built and cut back is a great asset to your physique. we're going to give you guys a hot take but to us, the back is one of the best looking parts of a human body. To help you achieve your dream looking back, we're giving you a full back workout.

Disclaimer: This workout will focus on your lats and traps. To build a full back, it's important to grow your rear delts, but we already covered this muscle in a workout a couple weeks ago.

Warm-up

• Cross your fingers and reach in front of you as far as you can until you feel a good warming stretch in your lats and general back. Do this for around 30 seconds to warm your back muscles properly.

Section one

• 5-10 pull ups or assisted pull ups

• 3 mins rest

Repeat 4 times

Section two

• 10 reps of close grip lat pulldowns

• 1 min rest

• 8 reps of seated cable rows 

• 2 mins rest

Repeat 3 times

Section three

• 8 reps of barbell upright rows

• 8 reps of T-Bar Land Mine Rows (lift heavy with this one)

• 2 mins rest

• 12 reps of dumbbell Shrugs

Repeat 3 times

Cooldown

• Repeat the Warm-up for about 1 minute to be sure to stretch the muscles you just exercised.

Now Let's get to Work!

Dumbbell Chest Press

Much like a bench press, the dumbbell chest press works primarily on your chest muscles. If all of your local gym’s bench press spots are taken, you should consider doing this one. Do the same range of motion as when you bench press and bring the weights together on top of your head.

Daily Self Growth Tip:

Find Your Passion:

Discover what you are passionate about and pursue it. Be careful with this one. Your passion is not always going to be what you’ll get success from. Sometimes it’s something you hate that’s going to give you what you want. Pursue a passion but keep your eyes open to opportunities outside of it.

Workout song of the day: You Shook Me All Night Long by AC/DC

Hell yeah! A bit of ACDC is the mood for today. Blast this during your warmup and you’ll feel a burst of energy. Put your headphones on and get in the right zone with a rock classic. If you like songs like this, tell us in the survey at the end of today’s issue and we’ll deliver more like this!

Discovery Feed

Welcome to the Discovery Feed, a great way to discover new content creators and sources of inspiration. Each day, we manually select posts from content creators that we think deserve everyone's attention and could serve as good examples for you all. Feel free to follow these beasts and make sure to let them know who brought you to them by mentioning our twitter(@GymBronline) in their comments.

That will be all from us! We hope you enjoyed today's newsletter and that you're one step closer to reaching your goals! Until next time, remember:

Everyone needs a Gym-Bro.

The Locker Room

Welcome to the Locker Room, a safe space for Gym-Bros to interact with each other and to share their ideas. You can use this space to give a review of today's issue, make some suggestions, or even leave a comment for your fellow Gym-Bros which can be displayed in a future newsletter. Remember to be respectful towards everyone!

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