Good morning Gym Bros! Your favorite gymbro is here to help you get the best workout of your life, are you ready? Of course you are, you're the best! Alright enough messing around, here's the agenda:

• Go beyond your limits

• Workout of the Week: Upper Body Workout For When You're in a Rush

• Deadlift

• 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!

"You must do the kind of things you think you cannot do."- Eleanor Roosevelt

Find you limits and then surpass them. You'll never reach the top if you stay in your comfort zone.

Now take a quick 5 minutes of your day to give this video a listen. A dreamer's best weapon is discipline, make sure you're fully loaded with it.

Workout of the Week

Upper Body Workout For When You're in a Rush

We all are on the go sometimes. It doesn’t mean that you shouldn’t take the time to workout for an hour. Spare one hour in your schedule and you’ll feel better afterwards. Sometimes, it isn’t much that you need to feel better and relieve some stress, sometimes it’s just this workout! Save it, it’s going to be useful one day!

Warm-up

No warmup! You’re on a rush! Just stretch your upper body for a few minutes before you start.

Section one

• 12 reps of dumbbell hammer curls

• 2 mins rest

• 12 reps of triceps pull down

• 1 min rest

Repeat 3 times

Section two

• 10 reps of dumbbell bench press

• 2 mins rest

• 10 reps of bent over rows

Repeat 3 times

Section three

• 8 reps of military press

• 2 mins rest

• 8 reps of dips or assisted dips

• 2 mins rest

• 20 crunches

Repeat 3 times

Now Let's get to Work!

Deadlift

Ahh, the good old deadlift. One of the best exercises there is to do in the gym and one of the scariest to perform when you begin. We felt the same way, we didn’t want to injure ourselves. We took the risk and it paid off. We didn’t take the risk of injury, we took the risk of trying and perfecting our form. Take some risk, or you’ll stay in the same position.

Daily Self Growth Tip:

Take Care of Your Health:

Take care of your physical, mental, and emotional health. There is nothing more important in your life than taking care of your health, in all of its axes. Do NOT neglect it, or it will catch up with you eventually. Life is a serious game, don’t mess around with yours.

Workout song of the day: LED by OmenXIII

“I don’t really f*** with nobody”. That’s the mindset you should aim for. Not in the literal sense, but don’t mess around with people not worthy of your time. Don’t fool around with people that don’t wanna see you succeed. You’re on this world for a reason, find it.

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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