Good morning Gym Bros! New logo, what do you guys think ? We really like it and we hope you do too, but that's not why we're here are we ? No! We're here to work so let's get to work. Here's the plan for today:

• Live while you still can.

• Workout of the Week: Hack For Big Back

• Hip Abduction Machine

• 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!

"It's my life. It's now or never. I ain't gonna live forever. I just want to live while I'm alive."- "It's My Life," Bon Jovi

You only live once, don't waste it! Do what makes you feel alive, nothing else should matter.

Now take a quick 5 minutes of your day to give this video a listen. You're always gonna feel pain, we all do, but you have to keep going. No matter what, you can't stop.

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!

Hip Abduction Machine

If you begin with this one, lift lighter. If you go too heavy, you’ll injure your hip joints and that’s not good! We know some of you think you’re going to look weird when using this machine, put your ego to the side, your dream body isn’t going to come by itself!

Daily Self Growth Tip:

Build Resilience:

Develop resilience by learning how to bounce back from setbacks.Life isn’t always going to be fair. In fact, it’s rarely gonna be. So adapt or it’s going to beat you to the ground and leave you weak. When a setback occurs, tell yourself, how am I gonna get back up from this? A failure is not the end, it’s part of the process.

Workout song of the day: Paramedic! by SOB X RBE

This song from the first Black Panther movie is a real gym banger. Just look at Chadwick Boseman, the first black panther actor. He suffered from cancer, but he kept shooting movies. He kept the grind, he didn’t give up until the end, he’s a true king. We all should follow his example and keep up the grind even when it becomes hard.  

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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