Good morning Gym Bros! Are you ready to take the day by storm? Hell yeah you are! It's not gonna see what hit it, so let's get started:

• Believe

• Workout of the Week: Forearm Shredder

• Dumbbell Lateral Raises

• 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!

"Believe you can and you will."- Unknown

There's nothing stoping you, you just gotta believe.

Now take a quick 5 minutes of your day to give this video a listen. You absolutely won't stop, we're here to make sure of that!

Workout of the Week

Forearms Shredder

Building aesthetic forearms is a crucial part of your training journey. In fact, the forearms are one of the only muscles others can really see when you’re wearing a T-Shirt, a polo, etc. That said, it might be hard for you to grow them, so let us help you out:

Disclaimer: We know this workout is kinda short, but you can always incorporate these exercises into your arm workout. It's a short one, but if you do it right and consistently, you'll see results.

Warm-up

Do circles with your wrists for about 30s to warm them up. We don't want them getting stiff during our sets.

Section one

• 15 reps of barbell wrist curls behind the back

• 12 reps of overhand EZ bar bicep curls (focus on feeling the exercise in your forearms)

• 10 reps of barbell wrist extension

• 2 min rest

Repeat 3 times

Section two

• 12 reps of across the body hammer curls with a focus on the forearms

• 1 min rest

• 15sec of on handed bar hang (each arm)

• 2 min rest

Repeat 3 times

Now Let's get to Work!

Dumbbell Lateral Raises

You saw it coming! After the last exercise, the front raises, come the lateral raises! If the front raises target your front delt, the lateral raises will work on those middle delts like no other exercise. Be sure to lift both sides at the same time to keep balance.

Daily Self Growth Tip:

Practice Active Listening:

Practice active listening to improve communication with others. Don’t listen to people passively. Without even knowing it, every time you listen to a person actively, you learn from them. Even if it is a dumbass, you learn how to deal with them, you learn how they think, so you can always be a step ahead next time.

Workout song of the day: No Glory by Shan, Krale, M.I.M.E & Drama B

This song gives us a soldier standing up to an army by himself vibe. While this song might not be your favorite style of music, the title teaches a good lesson. No glory. Don’t confuse your small wins with glory, glory comes way further down the road than wins. You’ve got to beat the game to taste glory.

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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