Good morning Gym Bros! Motivation, workout, exercises, self-growth. As always we've got it all. Are you ready for the day, or are you gonna let it slip by again ? Here's the plan for today, of you're brave enough to attempt it:

• The power of a routine

• Workout of the Week: Upper Body Workout For When You're in a Rush

• The Dumbbell Rows

• 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 not what you do once in a while, it's what you do day in and day out that makes the difference."- Jenny Craig

That kind of discipline and determination helps you reach your goals, so make sure you're fully stacked.

Now take a quick 5 minutes of your day to give this video a listen. If success was easy, then everyone would be successful. Do what must be done, even if it's hard.

Workout of the Week

Upper Body Workout For When You're in a Rush

We all are on the go sometimes. It doesn’t mean that you shouldn’t take the time to workout for an hour. Spare one hour in your schedule and you’ll feel better afterwards. Sometimes, it isn’t much that you need to feel better and relieve some stress, sometimes it’s just this workout! Save it, it’s going to be useful one day!

Warm-up

No warmup! You’re on a rush! Just stretch your upper body for a few minutes before you start.

Section one

• 12 reps of dumbbell hammer curls

• 2 mins rest

• 12 reps of triceps pull down

• 1 min rest

Repeat 3 times

Section two

• 10 reps of dumbbell bench press

• 2 mins rest

• 10 reps of bent over rows

Repeat 3 times

Section three

• 8 reps of military press

• 2 mins rest

• 8 reps of dips or assisted dips

• 2 mins rest

• 20 crunches

Repeat 3 times

Now Let's get to Work!

Dumbbell Rows

Another back exercise classic. Those rows are the easiest to perform. Bend over, open your chest, keep a straight back and row! That’s all you gotta do. Lift heavy but stay comfortable and focus on full reps more than PR’s for this exercise. Enjoy this one!

Daily Self Growth Tip:

Manage Your Time:

Manage your time effectively to maximize productivity and reduce stress. The whole world around you is a distraction from what you're meant to achieve. Some distractions are positive if you know how to control your time. For example, friends, family or passions. On the other hand, some distractions like your phone, video games, etc kill your momentum. Manage your time, manage your distractions.

Workout song of the day: Mask Off by Future

An absolute banger. This one screams villain energy. When you listen to this one, you are the one who knocks like Walter White would say. Stop putting on a mask and become yourself. Mask off, put all of your acting aside and become who you truly want to be.

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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