Good morning Gym Bros! Are your shoulders still burning from Yesterday's and Tuesday's daily exercises ? Great, they'll burn even more today! Are you ready for: 

• Always do what's right

• Workout of the Week: Forearm Shredder

• Dumbbell Rear Delt 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!

"Do the right thing, even when no one is looking"- Unknown

Doesn't matter who sees you, you're doing it because it's right, not because you want people to see. 

Now take a quick 5 minutes of your day to give this video a listen. Dreams are motivation. If you have a dream, then already have the motivation needed to achieve anything. 

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 Rear Delt Raises

Front, lateral, now rear! Perform this exercise to target your rear delt, a very aesthetic muscle in your body! Grow them big and win! To stabilize your back and perform the movement with the best form, lay your chest on an angled bench. 

Daily Self Growth Tip:

Reduce Screen Time:

Reduce your screen time to improve your focus and mental clarity. We know, it can be hard. In fact, we struggle with this one too. It’s how the world works, but you’ve gotta free yourself from this addiction. Focus on yourself, not on the stupid videos you won’t even remember.

Workout song of the day: I Don't Dance by DMX & Machine Gun Kelly

This is a good song to hype you up when the motivation isn’t there but the discipline kicks in. Let DMX and Machine Gun Kelly make your head bang and get ready for another day of hard work, even if you don’t feel like it. It’s not an option, it’s a necessity.

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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