Good morning Gym Bros! You've made it though another week of work, congratulations. Now, you've got the week-end to concentrate on the gym, so get to it! Here's the plan for today:

• Lead by example

• Workout of the Week: Cardio For The Lungs

• Dumbbell Floor Press

• 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 world is changed by your example, not by your opinion."- Paulo Coelho

No one cares what you think, what matters is what you do.

Now take a quick 5 minutes of your day to give this video a listen. If you don't dream about it, then do you really want it?

Workout of the Week

Cardio For The Lungs

Some of you don’t do cardio, we know it. There’s a popularized statement in the weightlifting community that cardio is bad for your gains. We're not here to discuss if it is true or not, we're here to say that even if it is bad for your gains, cardio is crucial to your overall health. Cardio will give you the strength to live your life at your best, while looking big with all of your gains!

Warm-up

Hop on the treadmill and warmup by walking at regular speed for around 2-3 minutes

Section one

• Increase the speed until you reach a good jogging speed

Continue for 5 minutes

Section two

• Increase the speed to make it harder

Continue for 2 minutes

Section three

• Reduce your speed to the one you had in Section One

Continue for 5 minutes

Repeat for the number of times you are capable of. If you are only beginning your cardio journey, it is normal for you to have a harder time, take it easy and focus on progressing through your sessions.

Cooldown

Decrease the speed to the one you had in the warmup and walk it until you have better control on your breath.

Now Let's get to Work!

Dumbbell Floor Press

If none of the benches of your gym are free, but you still wanna rep out those chest presses, this exercise is your go-to. It gives your back more stability and it guides your arms better, because, when you hit the ground, you can’t go lower can you!

Daily Self Growth Tip:

Practice Gratitude Daily:

Practice gratitude daily by reflecting on the good things in your life. It’s the small things that are important. Just like how you got the chance to wake up this morning. Others didn’t. You did, be grateful for the good in your life. Don’t cultivate dark thoughts just because, be grateful.

Workout song of the day: Miami Heat by Mister V

This french beat is for all of you french speakers out there. Work out, work your finances until you can live everyday in the Miami Heat. Feeling that hot sun on your face while you know you’ve made it, that’s what you should aim for. And if you already live in hot weather, work until you can really enjoy it.

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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