EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! We hope you're having a great Saturday. Some of you might already by on the way to the gym, that's the kind of motivation we love around here! Here's what we prepared for your workout today:

• A lesson in personal change

• Workout of the Week: Leg Day = Fun Day

• Build those forearms!

• A compilation of social media posts from Gym-Bros all around the world

Your daily dose of motivation!

"Very often, a change of self is needed more than a change of scene."- A.C. Benson

Sometimes you might need to change your perspective, rather than your surroundings, in order to reach your goals. Identify what's setting you back, both internally and externally and you'll be unstoppable. 

Now take a quick 5 minutes of your day to give this video a listen. Ain't that right! No one will ever defeat you if you keep pushing, if you never stop. It's not about how strong you are, it's about how much you can take without giving up, without letting yourself be defeated. 

Workout of the Week

Leg Day = Fun Day

Many of us skip leg day. We do not enjoy it, we find it inefficient, whatever your reason is, it’s all about to change! Add this workout to your weekly routine plan and in no time you’ll feel your legs getting stronger, then bigger!

Note: in order to perform the workout in the best way possible, you’ll want to take approximately 3 to 5 minutes of resting time between each section. 

Warm Up

• Climb 300 stairs on good speed on your stair machine at your gym

or 

• Do 5 minutes of medium-high intensity bicycle

Section one

• 8 reps of regular barbell squats

• 1 min rest

• 10 reps of bodyweight squats

• 1 minutes rest

Repeat 3 times

Section two

• 10 reps calves raises on the machine or on a step

• 1 minute rest

Repeat 4 times

Section three

• 10 reps of leg press

• 1 minute rest

• 8 reps of leg press calves raises (lower the weight of the machine and keep it locked for this exercise to prevent injuries)

• 1 min rest

Repeat 3 times

Section 4

• 12 reps of leg extensions

• 1 min rest

• 12 reps of leg curls

• 1 min rest

Repeat 4 times

Now Let's get to Work!

Barbell Wrist Curl Behind the Back

If you are like us, the regular wrist curls hurt. That’s why we bring you this modified version. Set the bar behind your back and curl your wrists like shown in the picture. If you already know how to do the regular wrist curls, you’ll get the point quickly.  

Parvatasana or Seated Mountain Pose

The stretch you’ll get in the shoulders with this one is insane. It will feel good especially after a good night of sleep, before you head out to a productive day of grinding. It’s normal if you can’t twist your feet like in the picture, the real stretch today should really be focused on your shoulders. Enjoy!  

Workout song of the day: Gruesome by Buni

Another UK drill beat for today’s edition, another banger. Buni delivers the bars like a pro on this one, you’ll be sure to enjoy this one at the first listen. As the name of the beat says it, be gruesome with people getting in your way, don’t let them make you lose your focus.  

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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