EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! No time to waste today, we're jumping straight into today's workout session: 

• Show them you don't care.

• Workout of the Week: Arm Day Workout

• Big biceps incoming

• 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!

"I just wanna let them know that they didn't break me."- Pretty in Pink

Now that's a G.O.A.T mentality right there! Screw the haters, show them that you're still standing, despite all they did to bring you down. 

Now take a quick 5 minutes of your day to give this video a listen. Don't give up. You're not allowed. We won't let you. Mark our words, we'd rather die than see one of you guys give up. It's our life's mission to see you all succeed and we take it very seriously. 

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!

Cable Curl With Rope 

The cable curls variant with a rope is an insane bicep exercise. In order to perform this exercise at its best and get the maximum results, you’ll want to lift the weight just like you did with the bar cable curls variation of this exercise

NEW! Daily Self Growth Tip:

Journal:

Writing down your thoughts and feelings can be a great way to process your emotions and gain clarity. It can also help you to track your progress and reflect on your personal growth. If you only take a few minutes to write down your day, the problems you have faced throughout it are already going to be clearer and the solutions will come to mind quicker.

Workout song of the day: Eye of the Tiger by Survivor

OLD BUT GOLD. This classic from the great movie Rocky is all you need to get up this morning. Feel sad, blast this. Feel good, blast this. Feel angry, blast it twice. This oldie sure is a shock with what we usually provide on this newsletter, but a bit of change is always good. What should you change in your routine? Tell us in the survey in this newsletter.

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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