EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! It's Friday! Finally the weekend is upon us, and we could sure use a break. Take advantage of your free time to GO GYM! If you're lacking motivation or idea for exercises, look no further, we got you. Here's what our Friday looks like:

• Starting our journey at day one!

• Workout of the Week: Crab Claw Triceps

• Rock hard abs!

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

Your daily dose of motivation!

"One day or day one. You decide."- Unknown

Don't wait for tomorrow, start your journey now!

Now take a quick 3 minutes of your day to give this video a listen. Your mentality is your best friend, so make sure you have the best one. Even though the lion isn't the biggest, the strongest, or the fastest, he's still the king!

Workout of the Week

Crab Claw Triceps

The name says it all. If you want the crispy claw tricep you see everywhere on the internet, you should do this particular triceps focused workout. Triceps are very important because they make your arms look huge if you grow them. With only 4 exercises that target your triceps, you’ll be able to train them in an efficient way.

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.

Section one

• 10 reps of rope tricep extensions

• 15 reps of bench dips

• 2 minutes rest

Repeat 4 times

Section two

• 15 reps of straight arm bar pulldowns

• 1 minute rest

Repeat 3 times

Section three

• 15 reps of triceps kick-downs

• 1 minute rest

Repeat 4 times

Now Let's get to Work!

V-Ups

Today is another core crusher day! If you’re like us, you always try to find excuses to not train your abs. But not today, because we got you the V-ups and you must try them out. Be careful, keep a straight back and straight legs when you do these and feel the burnnn!

Sarvangasana or Shoulder Stand

The shoulder stand is the best yoga pose to strengthen your core and abdominal muscles as well as focusing on your balance. Be sure to perform this pose on a cushioned surface or else you might end up bruising your neck. While we are talking about it, put your weight on your shoulders and not your neck because you’ll definitely feel pain through your lower neck if you don't.

Workout song of the day: Set Fire to the Rain - Hardstyle Remix by Kratos, Hardstyle Gym Bro

There’s something comforting about listening to hardstyle at the gym. Today, we give you this comfort with a hardstyle classic. Remember: in order to achieve greatness, you must be able to like being uncomfortable, but this song is an exception ;)

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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