EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! It's Monday, so get ready to spice up your routine with our new Workout of the Week. Let's dive straight in and check out today's agenda:

• Be Different.

• Workout of the Week: Hack For Big Back

• The Bulgarian Split Squat.

• 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!

"No one has ever made a difference by being like everyone else."- The Greatest Showman

Absolutely. You can't possibly change the world if you can't even change yourself. Think about it.

Now take a quick 5 minutes of your day to give this video a listen. It's never gonna be easy, but that's what makes the journey so damn beautiful. Also, if it was easy, everyone would be doing it.

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!

Bulgarian Split Squat

The Bulgarian split squats are one of the top tier leg exercises you can find out there. We know it might be hard for you to keep balance at first, we struggled with that too, but once you get the hang of it, your legs will thank us! Try these, the results won’t disappoint you.

Daily Self Growth Tip:

Seek Feedback:

Seek feedback from people you trust. This can help you to identify areas where you need to improve and give you a better understanding of how others perceive you. You need to learn to put your ego aside and understand your weaknesses in order to overcome them.

Workout song of the day: The Search by NF

The search. That’s what y’all should be doing right now. The search for greatness. We know NF is a love it or hate it, but this hype song will really give you the right mindset to attack the day, the mindset you need to attack everyday until you reach greatness, until you reach your goals. Trust the process, and glory is gonna taste even better.

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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