EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Are you ready to destroy your body to make the pain go away? Lovely, let's get started, here's what we got for you:

• Motivation to help you turn good into great

• Workout of the Week: Crab Claw Triceps

• Burn them triceps even more!

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

Your daily dose of motivation!

"Don't be afraid to give up the good to go for the great."- John D. Rockefeller

Ain't that right! Progress is the way to go, don't let fear stand in the way of that!

Now take a quick 5 minutes of your day to give this video a listen. Are you a follower or a leader? Ask yourself that, and if you're not pleased with the answer, then do something about it! 

Workout of the Week

Crab Claw Triceps 

The name says it all. If you want the crispy claw tricep you see everywhere on the internet, you should do this particular triceps focused workout. Triceps are very important because they make your arms look huge if you grow them.  With only 4 exercises that target your triceps, you’ll be able to train them in an efficient way.

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 rope tricep extensions

• 15 reps of bench dips

• 2 minutes rest

Repeat 4 times

Section two

• 15 reps of straight arm bar pulldowns

• 1 minute rest

Repeat 3 times

Section three

• 15 reps of triceps kick-downs

• 1 minute rest

Repeat 4 times

Now Let's get to Work!

Assisted Triceps Dips 

The assisted dips are a great alternative to the original bodyweight and weighted dips because it gives you the opportunity to lower the difficulty of this exercise and you can focus on your form. If your local gym has a machine designed for assisted dips, start using it to grow your triceps and shoulders. If your gym isn’t equipped with this kind of machine, wrap a resistance band around your knees and start dipping! 

Akarna Dhanurasana or Archer's Pose 

The archer pose is a good position to practice your flexibility. We understand it might be a bit of a stretch but the benefits are worth the discomfort. Do this stretch on both sides to feel the tension in your hamstrings and your glute slowly go away. As always, you don’t want to hurt yourself so don’t continue this pose when you start feeling pain. 

Workout song of the day: Hot(Remix) [feat. Gunna and Travis Scott] by Young Thug 

Now this is quite the song. From the beat to the lyrics, this song is sure to make you feel...well, hot! Seriously, blasting this while hitting your reps is amazing and you should definitely give it a shot.

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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