EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Today we have a lot for you so buckle up and get ready to be better than yesterday. Here's what we're working with today:

• You got this, stop finding excuses.

• Workout of the Week: Boulder Shoulders

• Good old lunges, but heavier.

• 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!

"Start where you are. Use what you have. Do what you can."- Arthur Ashe

Everyone can reach success, some easier than others. Use the ressources that you have and stop complaining about those you lack. You got this.

Now take a quick 5 minutes of your day to give this video a listen. Quitting is for loosers, and you're not a looser. Keep pushing no matter what, the rewards are worth it.

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!

Barbel Lunge

The barbell lunge is a classic. Be sure to lift a weight you are comfortable with controlling, you don’t want the barbell to fall during a set because you lifted too heavy! To prevent this, you can also use the Smith machine of your local gym for increased stability.

Caturanga Dandasana or The Four Limbed Staff Pose

The four limbed staff pose is really just a plank pose, but not on your elbows. You can also compare it to a push up position, when you’re on the lowest portion of the exercise. All in all, this exercise is a resistance exercise to warm you up for a good upper body workout.  

Workout song of the day: Playtime by SL

Another UK drill, and frankly, this one is our favorite. There’s just something special about how SL delivers the bars on this one. The beat slaps and it’ll make your head shake. It’s in his simplicity that Playtime gets you in the mood. Playtime, for you it’s showtime, give it all you got on this beat.

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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