Good morning Gym Bros! Some might rest on Sundays, but not us. No, we're busy people, we're all here to be better than those who rest. Get out of bed and go gym, NOW!

• Reaction

• Workout of the Week: Forearm Shredder

• Lateral Walk With Band

• 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!

"It's not what happens to you but how you react to it that matters."- Epictetus

Any situation can be either positive or negative, it just depends on how you react and adapt.

Now take a quick 5 minutes of your day to give this video a listen. If you keep telling yourself "I'm going to make it" you'll make it. Yeah, it's that simple.

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!

Lateral Walk With Band

This glute exercise is perfect if your gym is crowded. You only need an elastic band and a few meters to do it. It’s pretty simple, you just walk sideways and activate those glutes!

Daily Self Growth Tip:

Develop Empathy:

Develop empathy by trying to understand other people's perspectives. In some situations, understanding what other people are saying and taking action accordingly to their sayings is a great feature. If you find yourself blocked in a situation, other perspectives might be useful…

Workout song of the day: French Drill 7 by Saamou Skuu & ASHE 22

The drill is always a good vibe for the gym. A bit of exotic is always appreciated, just like the french lyrics in this song. There’s something satisfying about vibing to a song you don’t understand a single lyric to. Listen and vibe hard!  

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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