Good morning Gym Bros! Happy April Fool's everyone, here's a joke for you: giving up. That's right, get up and go catch the day by surprise. Here's the plan:

• Be carful who you follow

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

• Dumbbell Shrugs

• 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!

"Always be careful when you follow the masses. Sometimes the "m" is silent."- Unknown

In honour of April Fool's, here's a more comical quote. All though it's funny, it remains very true: be careful who you follow, not everyone is as cool as a free daily gym newsletter ;)

Now take a quick 5 minutes of your day to give this video a listen. Keep going, you've gone too far already. Stopping isn't an option anymore.

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!

Dumbbell Shrug

The shrugs are easily the best traps focused exercise there is. Easy to perform, targets a specific area, you shouldn’t look past them. Grab two heavy dumbbells and just… Shrug your shoulders! It’s as simple as that!

Daily Self Growth Tip:

Set Boundaries:

Set healthy boundaries to protect your time, energy, and well-being. There’s nothing more important than to get your life in order, and setting boundaries is a good way to do it. If you respect them, and you follow them, you’ll see that you’ll be proud of yourself.

Workout song of the day: Bugatti by Ace Hood, Future & Rick Ross

Your goal might not be to own an expensive car, but if it is: don’t aim low, aim for the freaking Bugatti. Overall, that’s how you should think for anything you want to own or to achieve in your life. Aim for the best, aim for the top, and you’ll see how much higher your results are gonna be with that way of thinking. So, aim for the Bugatti, aim for the penthouse, whatever, but aim high.

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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