Good morning Gym Bros! It's Sunday everyone, let's all take the day to relax and do nothing. NO! None of that here. We've got a grind, and the grind doesn't stop, so neither should you. Now get up and take a look at today's plan:

• It's ok to fall

• Workout of the Week: Upper Body Workout For When You're in a Rush

• Dumbbell Decline Chest Press

• 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 fall - I'll be there."- Floor

Well, that's reassuring, right? Don't worry about falling, get up and use the floor to push yourself even higher.

Now take a quick 5 minutes of your day to give this video a listen. Obsession is great for motivation. That rhymes so you know it's true. Become obsessed with your goal, let it give you sleepless nights, until you finally reach it. 

Workout of the Week

Upper Body Workout For When You're in a Rush

We all are on the go sometimes. It doesn’t mean that you shouldn’t take the time to workout for an hour. Spare one hour in your schedule and you’ll feel better afterwards. Sometimes, it isn’t much that you need to feel better and relieve some stress, sometimes it’s just this workout! Save it, it’s going to be useful one day!

Warm-up

No warmup! You’re on a rush! Just stretch your upper body for a few minutes before you start.

Section one

• 12 reps of dumbbell hammer curls

• 2 mins rest

• 12 reps of triceps pull down

• 1 min rest

Repeat 3 times

Section two

• 10 reps of dumbbell bench press

• 2 mins rest

• 10 reps of bent over rows

Repeat 3 times

Section three

• 8 reps of military press

• 2 mins rest

• 8 reps of dips or assisted dips

• 2 mins rest

• 20 crunches

Repeat 3 times

Now Let's get to Work!

Dumbbell Decline Chest Press

The dumbbell decline press is an awesome exercise to change up your chest workout. You’ll only need a bench, the one that lets you secure your legs so you don’t slip down, and two dumbbells and you’re good to go! Enjoy the gains.

Daily Self Growth Tip:

Embrace Change:

Embrace change and view it as an opportunity for growth. If you want to become a better version of yourself, or the best version of yourself, you need to embrace changes. You won’t grow unless you challenge yourself. For example, you won’t get bigger if you don’t go to the gym. You won’t get smarter unless you challenge your mental.

Workout song of the day: Chevy Ridin' High (feat. Rick Ross) by Dr.Dre

Today is a good hype song. Hype yourself for your gym session, for your work, whatever, but hype and thrive. It’s one thing to not be motivated, but it’s another one to let this get to your head and prevent you from your success. Motivated or not, grind and shine.

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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