EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Happy Tuesday. The grind never stops, so get back to it! Here's what we cooked up for you guys:

• Trust the Process

• Workout of the Week: Crab Claw Triceps

• Train your back like never before!

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

Your daily dose of motivation!

"Hold the vision, trust the process."- Unknown

You heard the unknown author, trust the process. Changed doesn't happen over night, it takes time, but it will be worth it!

Now take a quick 5 minutes of your day to give this video a listen. You better be pushing yourself, no matter the subject you better be giving it all you got. We'll know if you don't, but most importantly, you will.

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!

Incline Bench Two Arm Rows

The dumbbell incline rows. This particular exercise is a perfect fit to your training. Laying your chest on the bench during this one gives your core the stability it needs to target your back and rear shoulder muscles. Plus, with this form, you’ll be able to perform your rows without using momentum and therefore, giving you all of the physical benefits without risking injuries.

Dvapada Dhanurasana or Bridge Pose on Elbows

The bridge pose will really give you this insane back stretch that you always need in the morning. Press your thumbs right over your hips and rise your knees as you push your thumbs to the ceiling. Follow these simple instructions and you’ll thank us.

Workout song of the day: Punjabi by Timmy Trumpet and Dimatik

We bring you back the amazing Timmy Trumpet for today’s edition with a bit of an exotic beat. The last beat drop is really the heart of the song so make sure you listen to the end. Feel alive with this empowering beat that’ll make you push yourself over your limits.

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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