EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! How are you legends doing today? We hope you're doing good, but most importantly we hope you're ready to be better. As always, we're prepared, are you? Here's what we've got planed for today:

• A well needed motivation boost.

• Workout of the Week: Leg Day = Fun Day

• Chest so big Superman is jealous.

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

Your daily dose of motivation!

"If you hear a voice within you say, 'You cannot paint,' then by all means paint, and that voice will be silenced."- Vincent Van Gogh

We all got our own demons inside, telling us we're not good enough, but we must silence them, ignore them, use them as motivation to be better. Yes proving everyone else wrong is great, but proving you're better than your own expectations is much more rewarding.

Now take a quick 5 minutes of your day to give this video a listen. We've told you before but we'll tell you again: if you want to be better, you have to outwork everyone else. Work harder and you'll be the king.

Workout of the Week

Leg Day = Fun Day

Many of us skip leg day. We do not enjoy it, we find it inefficient, whatever your reason is, it’s all about to change! Add this workout to your weekly routine plan and in no time you’ll feel your legs getting stronger, then bigger!

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.

Warm Up

• Climb 300 stairs on good speed on your stair machine at your gym

or

• Do 5 minutes of medium-high intensity bicycle

Section one

• 8 reps of regular barbell squats

• 1 min rest

• 10 reps of bodyweight squats

• 1 minutes rest

Repeat 3 times

Section two

• 10 reps calves raises on the machine or on a step

• 1 minute rest

Repeat 4 times

Section three

• 10 reps of leg press

• 1 minute rest

• 8 reps of leg press calves raises (lower the weight of the machine and keep it locked for this exercise to prevent injuries)

• 1 min rest

Repeat 3 times

Section 4

• 12 reps of leg extensions

• 1 min rest

• 12 reps of leg curls

• 1 min rest

Repeat 4 times

Now Let's get to Work!

Seated Cable Bench Press

The seated cable chest press is our favorite exercise to build chest muscles. If you do this exercise seated, you’ll benefit from a better form that’ll make the exercise more efficient for your chest. Indeed, it will prevent you from swinging your back and therefore, using your back muscles.

Vatayanasana or Flying Horse Pose

This pose comes with an eccentric name, we love it. An easier variant of the pose would be to transform the leg twist in a regular front lunge to still get the leg stretch. Also be sure to press your elbows together as much as you can to get that sweet back stretch. 

Workout song of the day: Immortal by 21 Savage

“Hot diggity dog”

- Negan from The Walking Dead listening to this song, probably. 

All jokes aside, this song by 21 will get you in the zone. The grind zone, the work-hard win-big zone. You’ll want to put this one in your playlist to blast it whenever you need a boost.

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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