EVERYONE NEEDS A GYM BRO

Good morning Gym Bros! Today is the day. Today is the day. Repeat this until it starts feeling like it. Here's the plan:

• The power of The Universe

• Workout of the Week: Arm Day Workout

• Frog Time

• 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!

"And, when you want something, all the universe conspires in helping you to achieve it."- Paulo Coelho, The Alchemist

If you want something badly enough, it will happen. That's just simply how the world works. So dream big, nothing is impossible.

Now take a quick 5 minutes of your day to give this video a listen. Having a constant control over your emotions is key to growth and success, so make sure you teach yourself discipline, that way you won't succumb to the dark side.

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!

Dumbbell Frog Pumps

The frog pumps, with a dumbbell or not, is a great glute activation exercise. If you add a dumbbell, adjust it with your hands just below your waist, between your hips and stabilize it with both of your hands during the exercise.

NEW! Daily Self Growth Tip:

Set Goals:

Start by setting some achievable goals for yourself. Make sure they are specific, measurable, attainable, relevant, and time-bound (SMART). Setting goals will give you something to work towards and you’ll appreciate the process even more.

Workout song of the day: Big Drip by Fivio Foreign

A bit of drill is always appreciated. This one isn’t UK drill, it’s good to have a bit of variety. Put your headphones on, put your gym (Big) Drip on and go pursue your goal. You started all of this for a reason, so show to your old you how far you’ve come.

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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