EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! New day, new you, same reason for getting out of bed: being better than yesterday. Here's the tolls we're giving you today to do that: 

• Always try.

• Workout of the Week: Hack For Big Back

• Machine Crunch

• 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!

"Just because it burns doesn't mean you're gonna die you've gotta get up and try."- "Try," P!nk

In our case, the burn is our muscles on that last rep, but you have to keep trying and turning it into a before last rep.

Now take a quick 5 minutes of your day to give this video a listen. No stopping here, you know that. Don't even think about it. 

Workout of the Week

Hack For Big Back 

It is well known that having a well built and cut back is a great asset to your physique. we're going to give you guys a hot take but to us, the back is one of the best looking parts of a human body. To help you achieve your dream looking back, we're giving you a full back workout.

Disclaimer: This workout will focus on your lats and traps. To build a full back, it's important to grow your rear delts, but we already covered this muscle in a workout a couple weeks ago.

Warm-up

• Cross your fingers and reach in front of you as far as you can until you feel a good warming stretch in your lats and general back. Do this for around 30 seconds to warm your back muscles properly.

Section one

• 5-10 pull ups or assisted pull ups

• 3 mins rest

Repeat 4 times

Section two

• 10 reps of close grip lat pulldowns

• 1 min rest

• 8 reps of seated cable rows 

• 2 mins rest

Repeat 3 times

Section three

• 8 reps of barbell upright rows

• 8 reps of T-Bar Land Mine Rows (lift heavy with this one)

• 2 mins rest

• 12 reps of dumbbell Shrugs

Repeat 3 times

Cooldown

• Repeat the Warm-up for about 1 minute to be sure to stretch the muscles you just exercised. 

Now Let's get to Work!

Machine Crunch

If you want to train those abs, the machine crunches are a go to exercise. Easy to perform, efficient, you shouldn’t skip on this machine next time you are in the gym. What’s great about this one is that you can adjust the weight, unlike most of the abs exercises that are bodyweight exercises.

Daily Self Growth Tip:

Practice Gratitude:

Cultivate a sense of gratitude by focusing on the positive things in your life. This can help to improve your mood and outlook on life. You’ll get to understand that when you look at how far you’ve come from, your goal is closer than you think. 

Workout song of the day: Pray for 'em by Baskem 

Pray for ‘em who still live in darkness. Pray for ‘em that still lack the ability to use their full potential. Pray for some, but help those you can. This isn’t just about you gaining it all, once you do, you gotta help others. Help those who you see your past self, your struggling self in. Be careful, do not help everyone, some aren’t meant to be helped, at least not by you.

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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