Good morning Gym Bros! Can you feel your shoulders ? Rest assured, we're gonna give them a break today. Find out what we're working on today:

• The power of Knowledge

• Workout of the Week: Forearm Shredder

• Front 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!

"Make today the day you learn something new"- Unknown

Knowledge is power, the more you learn, the better you get at the subject. Keep your brain working just as hard as your body.

Now take a quick 5 minutes of your day to give this video a listen. You have to believe in yourself, it's the most important thing. And hey, if you ever think that no one believes in you, just remember; you've got your #1 supporters right here!

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!

Front Squats

Alright, let's give our shoulders a rest and go all the way down our body to the legs. The front squats are one of the best quad exercises out there. By placing the bar in front of your shoulders, you shift some of the weight of the exercise from your glutes to your quads, so if you’re trying to grow your quads, this exercise is for you!

Daily Self Growth Tip:

Seek Feedback:

Seek feedback from others to help you grow and improve. It’s in your flaws that you will find what you must improve. Sometimes it’s hard to recognize your own flaws, let others help you find them. Be careful, some people might point you out flaws, but they might not be. If you differ from others, it will always look like flaws to them.

Workout song of the day: Can't Be Touched (feat. Mr. Magic & Trouble) by Roy Jones Jr.

Work on yourself until people can’t reach your level anymore. Become untouchable, unreachable and feel how good it feels. Blast this good beat in your ears and remember, always aim higher, even when you think you’re at your best, there’s always better.

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!

Interested in advertising with us ?

Complete the following survey and we will get back to you as soon as possible.