EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! You know what day it is: New Workout of the Week Day! This week, we think you'll be very pleased with the workout we brought you, so get out there and give it a try. Here's the plan for today:

• Silent victories

• Workout of the Week: Boulder Shoulders

• Time to break that Bench Press PR!

• 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!

"Don't limit your challenges. Challenge your limits."- Unknown

Limits were made to be broken. Push beyond them and take over your life!

Now take a quick 5 minutes of your day to give this video a listen. In case you've lost hope, watch this video. Shit happens, but it's important to keep pushing no matter what.

Workout of the Week

Boulder Shoulders

We welcome you back this week with another great workout for a muscle that’ll make you look HUGE. In fact, the shoulders are the portion of your body that will bring your whole physique upwards. The front, middle and rear delts are simultaneously making the front, side and back of your physique look jacked. It is very important to train these muscles in the proper way to obtain good results. Here’s our 5 exercise shoulder workout for you guys:  

Warm Up

• Stretch your shoulders by doing a dead hang on the pull up bar for a minute

Section one

• 6 to 8 reps of Arnold Press

• 2 mins rest

• 10 to 12 reps of seated bent over lateral raises

• 2 mins rest

Repeat 4 times

Section two

• 6 to 10 reps of barbell military press

• 1 min rest

• 10 reps of armpit rows

• 2 mins rest

Repeat 3 times

Section three

• 6 to 8 reps of rear delt machine

• 1 min rest

Repeat 4 times

Now Let's get to Work!

Barbell Hack Squat

The barbell hack squats are just like the regular air squats, but it focuses a bit more on the glutes than the bodyweight variant. This is a good exercise to practice your balance because of all the weight that’ll be merged on your back. You’ll have to counter this weight with an inclination of your chest.  

Makarasana or Crocodile Pose

We know, this doesn’t look like a regular yoga pose. Another reason why you should do it. Some of you might not be yoga fans, but at least try this one. Open up your chest and bend your lower back to release some of your lower back pain.  

Workout song of the day: Slide by Bandokay

It’s UK drill day. It’s always good to bring other countries to your playlist. Let this song slide in your playlist, it deserves the place. The fast pace brought to you by Bandokay will give you the boost you need to start your day, your homework or any other activity.

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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