EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Happy Sunday. As the week-end comes to an end, we hope you took advantage of it and managed to take some time for yourself. Tomorrow is a new week, and with that a new Weekly Workout, so end this one on a good note. Here's what we prepared for you today:

• Some life motivation

• Workout of the Week: Crab Claw Triceps

• Build the ultimate Back

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

Your daily dose of motivation!

"Every man has two lives. The second one starts when he realizes he only has one."- Unknown

We only live once people, make the best of it by being the best.

Now take a quick 4 minutes of your day to give this video a listen. Working on yourself is why you're all here. That's why we're here. Nothing can go wrong if you work on yourself, what would you have to lose?

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!

T-Bar Rows

The T-bar rows are a personal favorite for us. There’s just something that feels amazing in your back when you rep this one. If your gym doesn’t have a machine made for this, you can always do a cable variation by placing the pulley on the lowest point of the rack. Either way, do the same movement to really work on these back muscles.  

Halasana or Plough Pose

The plough pose is a nice stretch for your lower back. If you are like us, your back suffers from your lifting journey and your day to day life… Doing this pose really relieves the tension with a deep pain-killing stretch. If you can’t get your legs across to the ground, try doing the pose with your legs as far as you can. 

Workout song of the day: Till I Collapse by Eminem, Nate Dogg

A pure classic. In its best form. The GOAT Eminem will give you all the drive you need to push harder, especially when you feel like giving up. Stop making excuses, listen to this song, and get back to your goals, get back to the grind.

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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