Good morning Gym Bros! Let's kick off the week-end right with some working out! Nothing better than that Saturday morning pump, so get up and get going. Here's what we've got for you today:

• Community

• Workout of the Week: Forearm Shredder

• Oblique Crunches

• 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!

"If you think someone could use a friend. Be one."- Unknown

Friendship is a very important aspect of human life. Without a community, you won't go as far. Rest assured, you can call anyone at Gym-BrOnline a friend.

Now take a quick 5 minutes of your day to give this video a listen. Giving up is for loosers, and you're not a looser now are you?

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!

Oblique Crunches

The oblique crunch is a classic bodyweight exercise for strengthening your internal and external obliques. Having strength in your core is important to keep a good posture and to move around in the best possible shape, so don’t neglect it, even if you’re on a bulk!

Daily Self Growth Tip:

Be Accountable:

Hold yourself accountable for your actions and decisions. There’s nothing worse than putting the blame on someone else when the blame is yours. That’s how you get ahead of everyone else, you take the blame for your mistakes and you learn from them. Success isn’t a clear path, there’s gonna be obstacles on the way, you just gotta push through them.

Workout song of the day: Wrath by Freddie Dredd

This is the perfect song to get in the zone. Blast this when you need to grind, when you have things to achieve. The raw beat of this music is what’s good about this one. Listen to this beat and get back to work. You’re not done yet!

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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