EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! We hope you are having a marvellous day. Now stop sitting on your ass and go do something with your day! We prepared the following for you:

• A half empty half full kind of motivational quote

• Workout of the Week: Crab Claw Triceps

• Everyone's favorite exercise: Push Ups!

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

Your daily dose of motivation!

"People who wonder if the glass is half empty or full miss the point. The glass is refillable"-Unknown

That's right. Stop wasting your time with silly question, doesn't matter what the situation is, it can always change.

Now take a quick 5 minutes of your day to give this video a listen. We hope that this speech by Conor McGregor will motivate you enough to push yourself and reach your goals!

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!

Declined Push Ups

The decline push ups are an easy exercise you must add to your chest workout to really grow those pecs. To feel the burn, keep the position at the bottom for 3-5 seconds and go slower when you go up on your reps. This exercise is perfect to keep your muscles hot and ready between heavy sets.

Ardha Chakrasana or Half Wheel Pose

The half-wheel pose is an excellent stretch many of you may already be doing in the morning. There is not a single better feeling (except hitting your PR’s) then this back stretch after a good night of rest. This is a personal favorite, we really recommend you doing this one as you wake up in the morning to loosen up your backbone. 

Workout song of the day: Rage by Django

As the name says, this one will bring the rage out of you. The hard beat will give you all the motivation you need to get your dreams and your reps to a new level. Note: you might not understand a single word from the song and it’s normal, because it’s in french! We thought our French subs would be happy…

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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