EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Alright how's everyone doing today? Ready to be the best? Here's how you'll work towards that today: 

• Attitude is key.

• Workout of the Week: Hack For Big Back

• The Dumbbell Wrist Curls

• 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!

"The problem is not the problem. The problem is your attitude about the problem."- Pirates of the Caribbean

Your attitude will always impact every situation you're in. Make sure you have the appropriate attitude and you'll be able to tackle anything that comes your way. 

Now take a quick 5 minutes of your day to give this video a listen. If you don't believe, then what's the point of all this ?

Workout of the Week

Hack For Big Back 

It is well known that having a well built and cut back is a great asset to your physique. we're going to give you guys a hot take but to us, the back is one of the best looking parts of a human body. To help you achieve your dream looking back, we're giving you a full back workout.

Disclaimer: This workout will focus on your lats and traps. To build a full back, it's important to grow your rear delts, but we already covered this muscle in a workout a couple weeks ago.

Warm-up

• Cross your fingers and reach in front of you as far as you can until you feel a good warming stretch in your lats and general back. Do this for around 30 seconds to warm your back muscles properly.

Section one

• 5-10 pull ups or assisted pull ups

• 3 mins rest

Repeat 4 times

Section two

• 10 reps of close grip lat pulldowns

• 1 min rest

• 8 reps of seated cable rows 

• 2 mins rest

Repeat 3 times

Section three

• 8 reps of barbell upright rows

• 8 reps of T-Bar Land Mine Rows (lift heavy with this one)

• 2 mins rest

• 12 reps of dumbbell Shrugs

Repeat 3 times

Cooldown

• Repeat the Warm-up for about 1 minute to be sure to stretch the muscles you just exercised. 

Now Let's get to Work!

Dumbbell Wrist Curl

The dumbbell wrist curls are a classic exercise to train your forearms. Stabilize the motion by resting your elbows on your lower quads and curl your wrists. It ain’t magic, it’s exactly like the picture so get to it! 

Daily Self Growth Tip:

Embrace Failure:

Failure is a natural part of the learning process. Embrace it, learn from it, and use it as an opportunity to grow and improve. If you’re smart enough, you won’t make the same mistake twice. If you do not make the same mistake again, you’re already a mistake closer to your goal, a mistake closer to greatness. 

Workout song of the day: Mercury: Retrograde by Ghostemane

‘’Ask me if I give a f*** about this, ay’’. These lyrics go hard. Stop caring about things that don’t matter, focus on your goal, focus on achieving what you started. Not only is this song an absolute banger with it’s beat, the lyrics are a great inspiration for your journey.

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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