Good morning Gym Bros! Friday is finally here, so take a deep breath, and get ready for the weekend. We’re still working, but let’s not forget that Saturday is just around the corner.

• Try

• Workout of the Week: Leg Day You Won't Skip

• Plank

• 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 learned a long time ago that there is something worse than missing the goal, and that’s not pulling the trigger."- Mia Hamm

You’re guaranteed to miss if you don’t even try, give it a shot you might just score.

Believe in yourself, even if no one will. If you tell yourself you can do it then you’ll do it. It’s that simple.

Workout of the Week

Leg Day You Won't Skip

We understand that training legs might not be your favourite workout, but with this workout, we offer you the essential, so it doesn’t look as boring and painful as your other workouts! We’ll go straight to the essential with very few exercises.

Warm up

• Do around 5 minutes on the stair machine of your gym at a speed that you feel in your legs without using too much of your strength, it’s a warm up!

• Stretch all your leg muscles before doing any set, as well as your knees and hips to prevent painful injuries…

Section 1

• 8 reps of barbell squats (on the smith machine for increased stability)

• 2 min rest

Repeat 3 times

Section 2

• 5 reps of barbell squats with increased weight

Just one set

Section 3

• 10 reps of calves raises

• 1 min rest

Repeat 3 times

Section 4

• 10 reps of hip thrust machine

• 2 min rest

Repeat 3 times

Section 5

• 8-12 reps of leg presses

• 1 minute rest

• 10 reps of leg press calves raises (LOWER THE WEIGHT AND KEEP THE MACHINE LOCKED)

• 2 mins rest

Repeat 3 times

Section 6

• 10 reps of leg curls

• 2 mins rest

• 10 reps of leg extensions

• 1 min rest

Repeat 2 times

There you go! This workout looks long, but it really is just 5 “blocks” so it’ll go quick! Go on now! Train them legs!

Now Let's get to Work!

Plank

Ahh the good old Plank! People have very mixed feelings about this exercise, some hate it, but others seem to enjoy it after some time. What’s important with this exercise is to squeeze your glutes and abs to keep a good form. After this, all you gotta do is practice to become better!

Daily Self Growth Tip:

Express Gratitude:

Express gratitude to others and yourself. You don’t always need to be hard on yourself and others. When you do good moves, acknowledge it and be grateful for your work, the same goes for other people around you.

Workout song of the day: Question Everything by Five Finger Death Punch

This is our reality, you’ve got to question what lies around you… Question why you are where you are, question what you’ve been told… By doing so, you might understand that not everything you think is real is in fact real… Don’t become paranoiac but be aware.

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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