Good morning Gym Bros! We hope you're ready for this week's Workout of the Week, it's a short but sweet one. Let's stop wasting time and jump right in: 

• Fruit Loops and Cheerios

• Workout of the Week: Forearm Shredder

• Dumbbell Squats

• 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!

"Be a fruit loop in a world of Cheerios."- Unknown

This is just a funny way of saying: don't be like everyone else, be different, be better. 

Now take a quick 5 minutes of your day to give this video a listen. Hey you got this, don't give up, no matter how hard it gets.

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 Squat

All the squat racks are taken? We got you! Grab a pair of dumbbells (hopefully there’s still some left…) and squat like you would normally! This is good because it puts less pressure on your back, give him a break, he’ll thank you for it!

Daily Self Growth Tip:

Celebrate Small Wins:

Celebrate small wins along the way towards your larger goals. Yes, you didn’t reach your goal yet, but you’re one step closer than you were. It’s gonna be hard to achieve greatness if you can’t appreciate small wins. Be careful; although small wins must be celebrated, always keep your focus on your goal. 

Workout song of the day: Vans - King Kavalier Remix by Arrested Youth

“I was born this way and you can’t take my hunger away” THIS IS THE MINDSET YOU NEED. Straight up. No one should be able to knock you and your goal down. No. One. If you want to succeed, you were born to, and you must push your limits until you reach the goals you gave yourself. 

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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