Good morning Gym Bros! Let's set the tone for the rest of the week today, by giving 110%. Be different, be better, be the best!

• Irreplaceable

• Workout of the Week: Leg Day You Won't Skip

• Face Pulls

• 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!

"In order to be irreplaceable, one must always be different."- Coco Chanel

How can you expect to be irreplaceable when you're just like everyone else? Being different isn't always bad.

Your work ethic defines who you are, how you reach your goals, and sometimes it's the reason you reach them. Make sure you have a good work ethic, it will save you much time and frustration.

Workout of the Week

Leg Day You Won't Skip

We understand that training legs might not be your favourite workout, but with this workout, we offer you the essential, so it doesn’t look as boring and painful as your other workouts! We’ll go straight to the essential with very few exercises.

Warm up

• Do around 5 minutes on the stair machine of your gym at a speed that you feel in your legs without using too much of your strength, it’s a warm up!

• Stretch all your leg muscles before doing any set, as well as your knees and hips to prevent painful injuries…

Section 1

• 8 reps of barbell squats (on the smith machine for increased stability)

• 2 min rest

Repeat 3 times

Section 2

• 5 reps of barbell squats with increased weight

Just one set

Section 3

• 10 reps of calves raises

• 1 min rest

Repeat 3 times

Section 4

• 10 reps of hip thrust machine

• 2 min rest

Repeat 3 times

Section 5

• 8-12 reps of leg presses

• 1 minute rest

• 10 reps of leg press calves raises (LOWER THE WEIGHT AND KEEP THE MACHINE LOCKED)

• 2 mins rest

Repeat 3 times

Section 6

• 10 reps of leg curls

• 2 mins rest

• 10 reps of leg extensions

• 1 min rest

Repeat 2 times

There you go! This workout looks long, but it really is just 5 “blocks” so it’ll go quick! Go on now! Train them legs!

Now Let's get to Work!

Face Pulls

The face pulls are really easy to perform. Get a hand on a cable and a rope and you’re all set! What’s good about this exercise is that if you do it properly, you can feel the tension in your shoulders through all of the motion, and to grow muscles, that’s a plus!

Daily Self Growth Tip:

Create A Vision Board:

Create a vision board to visualize your goals and dreams. This will clear your mind and show you the way ahead. You’ll be less likely to lose the track if your goals are in front of you everyday.

Workout song of the day: BODIES (feat. Damso) by Gazo

Gazo and Damso, names you most likely never heard, are here today to set the vibe. The angry beat and the insanely well paced lyrics will get you in the zone! Listen to this song and you’ll wanna take on the world…

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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