EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! We hope you're hanging in there, only two more days until the weekend. Here's what we have for you:

• A boost of Motivation we all deserve

• Workout of the Week: Leg Day = Fun Day

• Build them forearms!

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

Your daily dose of motivation!

"It's not the load that breaks you down, it's the way you carry it."- Lou Holtz

Find ways to get over your pain and difficulties, instead of giving up. No matter what problems you may have, nothing is impossible. 

Now take a quick 5 minutes of your day to give this video a listen. It's your time to shine, your time to prove the haters wrong. Enjoy the feeling of standing above them knowing that they regret doubting you. It's a one of a kind feeling.

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 Curls 

The wrists curls are a killer exercise for your forearms. Be careful and only lift weight that’s comfortable for your wrists to prevent injuries. Set your elbows on your lower quads for stability and roll the bar from the tip of your fingers to the position shown on the picture.

Kapalasana

If you suffer from neck pain, like many of us do, this pose comes in handy. When you’ll lay on your head and feel all of the tightness in your neck go away, you’ll thank us. It’s really a no brainer, try it, you’ll love it. 

Workout song of the day: Luck You (feat. Joyner Lucas) by Eminem 

“Lucky you”, that’s what people will say when you achieve your dreams, when you get to the top. But you and I will know it isn’t luck that got you where you’ll be, it’ll be hard work, dedication and consistency. Listen to this banger to remind yourself of that… 

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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