Good morning Gym Bros! Half the week is already done, keep pushing. Today's edition has all the lovely things you need to wake up right, so get to reading!

• Lessons

• Workout of the Week: Chest Destroyer

• Plate Pinch

• 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!

"Nothing ever goes away until it teaches us what we need to know."- Pema Chodron

Everything in life is a lesson. The real question is: are you ready to learn ?

Yeah, you can do it. You've got all the resources at your disposition, all you need is to tell yourself that you can do it. Nothing will stop you now!

Workout of the Week

Chest Destroyer 

Welcome back for another great week of hard work! This week, we’re back with another chest workout to shred those muscles and grow them bigger than ever.

Section one

• 12 reps of incline bench press or incline dumbbell bench press

• 2 min rest

Repeat 3 times

Section two

• 10 reps of chest fly machine

• 2 min rest

• 12 reps of front raises

• 3 min rest

Repeat 2 times

Section three

• 10 push-ups or any variation of it

• 1 min rest

Repeat 4 times

Section 4

• Lower cable fly until failure

• Lower cable fly until failure (half the weight from the last rep)

• Lower cable fly until failure (half the weight from the last rep)

Just one set

That’s it for this week! This one should absolutely demolish your chest, so if you’re looking for a new chest workout, this bad boy is for you… 

Now Let's get to Work!

Plate Pinch

This grip strength exercise is simple; you take a plate you’re comfortable holding for a few seconds, and you pinch it with an extended arm until failure. You should feel an insane burn in your forearms after that! P.S.: real legends do a squat as well ;)

Daily Self Growth Tip:

Volunteer:

Volunteer your time and skills to help others. It may seem counterproductive to “waste” your time, but people are going to be grateful for the help you gave them and most of the time, they’ll feel like they owe you. That way, if you ever need someone for a task, they’ll be more inclined to help you. 

Workout song of the day: Hot (Remix) [feat. Gunna and Travis Scott] by Young Thug 

Now this song is a banger you've most probably already heard of. The beat, the lyrics, the flow, what's not to love. Trust us, blast this in the gym while hitting your PRs, and you'll feel...well...HOT!

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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