Good morning Gym Bros! It's Monday, you should all know what that means by now! If you're new here, every Monday we provide a weekly workout for you all to try. Let's stop wasting time talking and get to work:

• Work hard

• Workout of the Week: Upper Body Workout For When You're in a Rush

• The Bulgarian Split Squat.

• 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!

"Successful people are not gifted; they just work hard, then succeed on purpose."- G.K. Nielson

Success only comes to those who work hard. There's no luck involved in success, so don't rely on it.

Now take a quick 5 minutes of your day to give this video a listen. Remember who you're doing this for. Not for your friends, not for your family, not for your enemies, for yourself.

Workout of the Week

Upper Body Workout For When You're in a Rush

We all are on the go sometimes. It doesn’t mean that you shouldn’t take the time to workout for an hour. Spare one hour in your schedule and you’ll feel better afterwards. Sometimes, it isn’t much that you need to feel better and relieve some stress, sometimes it’s just this workout! Save it, it’s going to be useful one day!

Warm-up

No warmup! You’re on a rush! Just stretch your upper body for a few minutes before you start.

Section one

• 12 reps of dumbbell hammer curls

• 2 mins rest

• 12 reps of triceps pull down

• 1 min rest

Repeat 3 times

Section two

• 10 reps of dumbbell bench press

• 2 mins rest

• 10 reps of bent over rows

Repeat 3 times

Section three

• 8 reps of military press

• 2 mins rest

• 8 reps of dips or assisted dips

• 2 mins rest

• 20 crunches

Repeat 3 times

Now Let's get to Work!

Barbell Upright Rows

Another shoulder exercise that works on the traps too. Those muscles look like they get along just as much as you and your gymbro do! In all seriousness, this exercise is very easy to perform and for better hand placement, use the EZ-Bar.

Daily Self Growth Tip:

Build Strong Relationships:

Build strong relationships with family, friends, and colleagues. Build relationships in which you are taken seriously and to your full potential. Do not waste your time with people who degrade you and make you feel like shit. Your time on this earth is limited, don’t let others make it a waste.

Workout song of the day: King's Dead (with Kendrick Lamar, Future and James Blake) by Jay Rock

“MVP, I don’t get no sleep, no I don’t like that”. We know sleep is essential for health, but you should never sleep when there’s still work to do. Sleep is one of the biggest procrastination excuse there is, don’t fall in this trap. Rest when it’s needed but work when it’s not.

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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