Good morning Gym Bros! Today is a big day, it's the first day of the rest of your lives. If you haven't already, make the change towards a better you right now. Here's the plan for today:

• Dreams

• Workout of the Week: Forearm Shredder

• Dumbbell Front 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!

"Dream beautiful dreams, and then work to make those dreams come true."- Spencer W. Kimball

Make your dreams come true, always, no matter how big and crazy they are.

Now take a quick 5 minutes of your day to give this video a listen. Keep fighting, no matter what. You've got this!

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 Front Raises

The front raises are a basic but much needed exercise for your delts, especially your front delts. Be sure to keep a straight back through all of the motion and raise the weights until your arms form a 90 degrees angle with your torso.

Daily Self Growth Tip:

Get Enough Sleep:

Get enough sleep to support your physical and mental health. If you lack sleep, it will affect your day. Yes, sleeping takes a huge portion of your time, but if you don’t do it properly, you’re gonna waste a lot more time! You’re gonna feel exhausted all day, etc… Sleep well, grind the rest of the time.

Workout song of the day: ISIS (feat.Logic) by Joyner Lucas

“I been paranoid, usually I ain’t like this” When you become different, that’s what people around you will say. They will treat you like a paranoid for the amount of time you put in your work. They’ll say you “aren’t usually like this” but guess what? You are like this, you chose to rise above, don’t let them haters bring you down to their level.

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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