EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! It's Thursday and you all know what that means: it's workout time! Well, technically every day here is workout time, but today make sure you workout harder than yesterday. Here's the plan for today:

• There's still some good left.

• Workout of the Week: Arm Day Workout

• Don't worry, we didn't forget the abs.

• 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!

"There is some good in this world, and it's worth fighting for."- J.R.R. Tolkien, The Two Towers

It might not always seem like it, but there is still some good left in our little world, we can't just give up on it.

Now take a quick 5 minutes of your day to give this video a listen. You got to believe, always. If you stop believing it stops being true.

Workout of the Week

Arm Day Workout

What's good my kings and queens? Ready for a sweat? Either way, this arm workout is ready for you! We know the arm muscles are an important muscle for most of you so we'll give you a workout to really grow those biceps and triceps! It goes like this:

Section one

• 10 reps of alternating hammer curls

• 1 min rest

• 15 reps of bench dips

• 1 min rest

• 10 push ups

• 3 mins rest

Repeat 3 times

Section two

• 8 reps of preacher curls

• 2 mins rest

• 10 barbell tricep extensions

• 1 min rest

Repeat 3 times

Section three

• 10 reps of biceps cable curls

• 1 min rest

• 10 reps of tricep rope pulldowns

• 2 mins rest

Repeat 4 times

Now Let's get to Work!

Lying Leg Raise

The lying leg raises are a good exercise to work on those abdominal muscles. It’s quite easy, lay on your back and lift your legs straight up or curl them like in the picture. Focus on a good and slow movement to really feel it in your core.

NEW! Daily Self Growth Tip:

Exercise:

Exercise is not only great for your physical health but also for your mental health. Regular exercise can help to reduce stress, anxiety, and depression. This newsletter is all about getting you guys to exercise and to do it in a proper way, but exercising is way more than only physical.

Workout song of the day: Us vs. Them(feat. Gucci Mane) by Quavo and Takeoff

That’s the mentality you MUST have. It’s not an option, the world won’t always be nice to you, especially if you’re trying to be different, it’s gonna bring you down, beat you to your knees, but you’re gonna have to step up and win it. It’s You, versus everyone against you. You’ll see that most will be against you, don’t let them make you lose your focus.

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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