Good morning Gym Bros! Today is Monday, which means new Workout of the Week! We hope you'll enjoy this one, and that you'll feel the burn all week!

• Make the change

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

• Good Mornings

• 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!

"If you don't like the road you're walking, start paving another one."- Dolly Parton

It's your job to make a change, so do it!

The only competition that matters is the one you have against yourself. There's no value in being better than others, but there is in being better than yesterday's you.

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!

Good Mornings

Good morning Gym Bros! Today, we bring you this special exercise to really work on those glutes and hamstrings.Don’t you feel like targeting the hamstrings is the hardest part of the leg workout? We sure do! For the good mornings, lift a lower weight and focus on good form. Start in a standing position and end in the position of the picture and you’re good to go!

Daily Self Growth Tip:

Find your Purpose:

Discover your purpose in life and align your goals and actions with it. There’s nothing worse than walking this earth without knowing why. Take the time you need to understand why you’re still breathing and why you should keep working until your purpose is fulfilled.

Workout song of the day: Bitch Please II by Eminem, Dr. Dre, Snoop Dog, Xzibit, Nate Dogg

Eminem and Snoop Dog, does it get any better than this? A good old rap song to make your head bang anywhere you are. The beat on this song is a real vibe, give it a listen!

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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