EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! On Tuesday's we do chest, because we said so! So get up and go gym! But before, take a look at the plan for today: 

• It's for you, not for them.

• Workout of the Week: Hack For Big Back

• I believe I can Fly!

• 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!

"Spend a little more time trying to do something for yourself and a little less time trying to impress people"- The Breakfast Club

Remember, you're doing this for yourself. Make sure what you're doing makes YOU happy, not others. 

Now take a quick 5 minutes of your day to give this video a listen. You got this, we know you do. Don't let anyone tell you otherwise. 

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 Chest Flies

The dumbbell Chest Flies are a severely underrated chest exercise. It’s one of our favorites, even more than the bench press! It’s versatile, you only need a bench and a pair of dumbbells and you’re good to go! If you do the incline variation, you’ll work on your upper chest, if you flatten the bench, on all of your chest, you choose!

Daily Self Growth Tip:

Connect with Others:

Surround yourself with positive, supportive people who encourage you to be your best self. This can help you to stay motivated and accountable. You’ll learn to trust them and they’ll rise to the top with you. Be careful: do NOT accept and trust everybody you meet, some are not meant to stay.

Workout song of the day: Godzilla (feat. Juice WRLD) by Eminem 

Eminem is a must if you want the hype. We send our prayers to Juice WRLD for his feat in this song. ‘’Monster’’, many will think that through your transformation, you’ll transform into a monster, we know because it’s what some people told us when we became the men we are today. Don’t let their jealousy catch up with your mindset and prove to them you are more than a monster. 

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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