EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! We got a lot of work ahead of us today, which might not be the best thing to hear on Friday morning but it is what it is. Here's the schedule for today:

• New Day, be happy about it.

• Workout of the Week: Hack For Big Back

• Clean and Jerk

• 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 a new dawn, it's a new day, it's a life for me and I'm feeling good."- "Feeling Good," Michael Bublé

It's important to feel good, if you don't make some changes.

Now take a quick 5 minutes of your day to give this video a listen. No you won't. You know that illegal here.

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!

Clean and Jerk

The clean and jerk is a great compound exercise to work on all of your body, from your legs to your shoulders. Be careful when you practice this exercise because you could hurt yourself if you swing the weight with the wrong form. Be sure to keep a straight back during all of the process and do NOT lift any weight that’s uncomfortable for you.

Daily Self Growth Tip:

Take Responsibility:

Take responsibility for your actions, decisions, and mistakes.If you put the blame, the responsibility on someone else, you’ll never grow. Whatever happens in your life, you have some part of responsibility in it, no matter if it’s positive or negative. Tell yourself: “What could I have done differently in this situation?” every time something comes up and you’ll see how much more you’ll control your life.

Workout song of the day: HUMBLE. by Kendrick Lamar

This is really THE song of Kendrick. Now, if you achieve your goals, something better than just achievement will come to you. You’ll humble your haters. Humble those who didn’t believe in you, and that, that is a sweet sweet taste. The taste of victory is defeating the negative thought, the negative friends. Get to work and HUMBLE THEM ALL.

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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