EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Happy Saturday Kings and Queens. Let's hit the gym early to alright. You all know the saying "Early bird get the worm", so go be a bird. Here's today's program:

• Take a break once in a while

• Workout of the Week: Arm Day Workout

• Water under the bridge.

• 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!

"Life moves pretty fast. If you don't stop and look around once in a while, you could miss it. "- Ferris Bueller's Day Off

Life is short and goes by quickly, you should make sure you spend every second of it doing what you want, being who you want. But no matter what you do, make sure you take a break and enjoy it.

Now take a quick 5 minutes of your day to give this video a listen. Keep this video in mind for when it gets hard, because it will. Shit happens, but it's important to keep going. As we're sure you've heard, no pain, no gain.

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!

Glute Bridge

This one looks a lot like the frog pumps we gave you a few days ago, but for this one you’ll want to keep your legs together. Hold the position for 3-5 seconds to really work on those glutes!

NEW! Daily Self Growth Tip:

Read:

Reading is a great way to improve your knowledge and expand your horizons. Choose books that inspire you and challenge your thinking. If you don’t like to read, you should consider listening to audiobooks. They are a great alternative if you don’t have the time, the space or the will to read a paper book.

Workout song of the day: 44 Bulldog by Pop Smoke

Another banger by the one and only Pop Smoke. As always, Pop delivers a hard beat like no one else. Put on your headphones, shut down the outside world and get to work. Work on your mind, work on your body, whatever, but don’t just sit on your ass all day, work, work and work harder than yesterday.

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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