Olaf’s Guide to BIG ARMS

Olaf makes running around tossing axes at his enemies look easy. The truth is, it takes hard work to develop large enough arms to do that. Luckily, Olaf wants to share some tips on how to get large arms. The main muscle area that he focuses on is the bicep. When you have large biceps, your arms will have that aesthetically pleasing bulk. Trust me, once you start to see the muscle gains in your arms you’re going to be bloodthirsty for more. Olaf compares it to when he starts to snowball a game. It is a feeling of total control over your surroundings and once you personally experience it, it will motivate you to keep pushing on.

Olaf the Berserker

Olaf trains his arms in isolation twice a week on top of his usual workout routines. Meaning that on a rest day or after a leg day he will spend an extra 20 –  40 minutes at the gym completing the exercises that will be outlined below.

Note: You have two options for how to use these routines.

  1. You may do the first routine exclusively for 4 – 6 weeks then go to routine #2
  2. You may alternate between routines each session

THE FIRST ROUTINE

EXERCISE 1 EZ-BAR CURL
2 WORKING SETS

 

EXERCISE 2 INCLINE DUMBBELL CURL
2 SETS 

EXERCISE 3 HAMMER CURLS
2 SETS

EXERCISE 4 STANDING BICEPS CABLE CURL
2 SETS

 

THE SECOND ROUTINE

EXERCISE 1 ALTERNATE INCLINE DUMBBELL CURLS
2-3 SETS OF 6-8 REPS

EXERCISE 2 BARBELL CURL
2 SETS OF 7 REPS

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