EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! We're almost done with the week! Keep powering through so you can enjoy the weekend to the fullest! In the meantime, here's what we got for you:

• Two different kids of pain: the one you want and the one you fight against

• Workout of the Week: Ultimate Chest Builder

• A new back exercise for your workouts

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

Your daily dose of motivation!

"You can either experience the pain of discipline or the pain of regret. The choice is yours."- Unknown

What will you chose ? If you ask us, theres clearly a better answer: No gains without pain people, stay disciplined, stay focused, stay strong!

Now take a quick 4 minutes of your day to give this video a listen. If you don't believe in yourself, then why are you even doing this ? Doesn't matter what others think about you, only what you think about yourself!

Workout of the Week

Ultimate Chest Builder

This week we treat you with a custom made chest workout that brought a member on our team at GymBronline incredible results. Do these 5 exercises for your chest workout and you’ll feel the burn!

Note: in order to perform the workout in the best way possible, you’ll want to take approximately 3 to 5 minutes of resting time between each section.

Section one

• 10 reps of Dumbbell Bench Press

• 15 push-up

• 1 minute rest

Repeat 4 times

Section two

• 15 lower cable flys

• 1 minute rest

Repeat 3 times

Section three

• Incline dumbbell chest flys until failure

• 1 minute rest

• Incline dumbbell bench press until failure

• 1 minute rest

Repeat 2 times

Now Let's get to Work!

Tripod Dumbbell Rows

Today’s exercise is to train your back, especially your lats. Place yourself in the position shown in the picture and make sure to keep your back straight to prevent lower back pain. Be sure to put all of your body weight in your hand and knee laying on the bench. Do both sides as heavy as you can with good form.

Mandukasana or Frog Pose

The frog pose may look odd at first sight, we know it, but it is the best groin and hips stretch out there. If you can surpass the awkwardness you’ll feel performing this one, your hips and lower body will thank us!

Workout song of the day: 1LAST by Kruger.GTB, Jah Bucks

This UK drill song will be different to anything in your actual playlist. The fast pace at which the lyrics are delivered will motivate you to give your 100 percent on each rep, set and workout. Plus, if you don’t usually listen to UK drill, this one is a good first step in this music style. If you already love this style, we got good news for you, we’ll post more of these!

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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