Good morning Gym Bros! The weekend is almost over, let’s make this Sunday count. If you haven’t already, try out the Workout of the Week, it’s changing into something better tomorrow!

• Make the change

• Workout of the Week: Leg Day You Won't Skip

• Front Hold

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

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

The Sample

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Your daily dose of motivation!

"You can control two things: your work ethic and your attitude about anything."- Ali Krieger

The rest doesn’t matter. Don’t stress because of things you can’t control.

Believe and keep believing. Nothing will be able to stop someone who keeps on believing.

Workout of the Week

Leg Day You Won't Skip

We understand that training legs might not be your favourite workout, but with this workout, we offer you the essential, so it doesn’t look as boring and painful as your other workouts! We’ll go straight to the essential with very few exercises.

Warm up

• Do around 5 minutes on the stair machine of your gym at a speed that you feel in your legs without using too much of your strength, it’s a warm up!

• Stretch all your leg muscles before doing any set, as well as your knees and hips to prevent painful injuries…

Section 1

• 8 reps of barbell squats (on the smith machine for increased stability)

• 2 min rest

Repeat 3 times

Section 2

• 5 reps of barbell squats with increased weight

Just one set

Section 3

• 10 reps of calves raises

• 1 min rest

Repeat 3 times

Section 4

• 10 reps of hip thrust machine

• 2 min rest

Repeat 3 times

Section 5

• 8-12 reps of leg presses

• 1 minute rest

• 10 reps of leg press calves raises (LOWER THE WEIGHT AND KEEP THE MACHINE LOCKED)

• 2 mins rest

Repeat 3 times

Section 6

• 10 reps of leg curls

• 2 mins rest

• 10 reps of leg extensions

• 1 min rest

Repeat 2 times

There you go! This workout looks long, but it really is just 5 “blocks” so it’ll go quick! Go on now! Train them legs!

Now Let's get to Work!

Front Hold

The front holds are pretty simple. Raise a plate and hold it for as long as you can. It is a resistance exercise that will burn your front delts like no other exercise, if you’re willing to push your limits…

Daily Self Growth Tip:

Practice Self-Care:

Prioritize self-care activities that nourish your mind, body, and soul. There’s nothing more important to you than you. You better take care of yourself, both physically and mentally or the world is gonna roll over you like a bus. Never forget that you’re stuck with yourself until you die, so take care…

Workout song of the day: The Way I Am by Eminem

Another banger from the one and only Eminem. Feel the flow of the song through your veins as you lift in the gym and get that extra rep. Just like the title of the song says, embrace the way you are and work your way up with it. Don’t change who you are to please others, do it for yourself, do it for your future.

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.

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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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