EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! New week, new section, new Weekly Workout, damn today is a stacked Monday isn't it! Let's dive right into today's schedule:  

• Effort over confidence, always.

• Workout of the Week: Arm Day Workout

• Row, row row your boat, gently down to the gym!

• 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!

"A surplus of effort could overcome a deficit of confidence."- Sonia Sotomayer 

You don't need to be the most confident person out there to succeed, you just have to put enough effort. There's nothing you can't do, even if you don't believe it yet.

Now take a quick 5 minutes of your day to give this video a listen. Hey, if you believe you can, then you're already half way to success, now all you need is to prove it. You got this, we know it, and you better know it too!

Workout of the Week

Arm Day Workout 

What's good my kings and queens? Ready for a sweat? Either way, this arm workout is ready for you! We know the arm muscles are an important muscle for most of you so we'll give you a workout to really grow those biceps and triceps! It goes like this:

Section one

• 10 reps of alternating hammer curls

• 1 min rest

• 15 reps of bench dips

• 1 min rest

• 10 push ups

• 3 mins rest

Repeat 3 times

Section two

• 8 reps of preacher curls

• 2 mins rest

• 10 barbell tricep extensions

• 1 min rest

Repeat 3 times

Section three

• 10 reps of biceps cable curls

• 1 min rest

• 10 reps of tricep rope pulldowns

• 2 mins rest

Repeat 4 times

Now Let's get to Work!

Cable Wide Grip Seated Rows 

The wide grip seated rows are just like the close and regular grip rows, but you’re gonna have to take a larger bar! It focuses a bit less on your rear delts, so that’s a factor you’ll want to take advantage of during your workout, because if it focuses less on a muscle, it merges all of the focus on another, the lats for this case. 

NEW! Daily Self Growth Tip:

Eat healthy and drink regularly:

We welcome you to a new week with this new section! We believe it's as important to improve our mindset as our body with the gym. That being said, it is essential to create good habits with how you get your energy, since it's the key to having the drive you need for your day.

Workout song of the day: Robbery Part 4 by Tee Grizzley 

This hard beat is perfect for a cardio session. We know some of you don’t do cardio because it kills your gains, but cardio is important to keep yourself in good health. Gaining muscle mass is important, we know it, but keeping your lungs at their best capacity is too, so stop making excuses and go run, cycle, etc.

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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