EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Friday is here people! He hope you're ready for the day, it's not gonna be a rest day that's for sure. Get out there and show them who's boss. Let's start by taking a look at today's plan:

• Learn from your mistakes.

• Workout of the Week: Arm Day Workout

• It's time to Dip!

• 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!

"Oh yes, the past can hurt. But the way I see it, you can either run from it or learn from it."- The Lion King

Man, the more you think about it, the more you realize how great The Lion King is. Great movie who teaches valuable lessons, what more can you ask for?

Now take a quick 5 minutes of your day to give this video a listen. If you tell yourself that you'll win, how can you possibly lose ?

Workout of the Week

Arm Day Workout

What's good my kings and queens? Ready for a sweat? Either way, this arm workout is ready for you! We know the arm muscles are an important muscle for most of you so we'll give you a workout to really grow those biceps and triceps! It goes like this:

Section one

• 10 reps of alternating hammer curls

• 1 min rest

• 15 reps of bench dips

• 1 min rest

• 10 push ups

• 3 mins rest

Repeat 3 times

Section two

• 8 reps of preacher curls

• 2 mins rest

• 10 barbell tricep extensions

• 1 min rest

Repeat 3 times

Section three

• 10 reps of biceps cable curls

• 1 min rest

• 10 reps of tricep rope pulldowns

• 2 mins rest

Repeat 4 times

Now Let's get to Work!

Bench Dips

The bench dips are a great exercise to do between two sets of another triceps exercise. You only need a bench, so when all of the cable machines at your gym are occupied, you can still do this one. If this exercise is too easy, you can move up to doing regular dips, you got this king!

NEW! Daily Self Growth Tip:

Practice Mindfulness :

Mindfulness is the practice of being present in the moment. Try to be aware of your thoughts, feelings, and sensations without judging them. Most of us live in the guilt of the past or in the fear of the future. You’ll be at your best when you live the present moment.

Workout song of the day: Headshot (feat. Polo G & Fivio Foreign) by Lil Tjay

Lil Tjay and Polo G are the real G’s today. This song will give you the drive to beat all of your PRs, to run that extra mile, to punch that extra jab. You get the idea, so what are you waiting for? Get to work, grind now, shine later kings. 

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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