bro, for bi's, try this... this kicks my ass but it's well worth it. i super set almost everything


standing ez bar curl/with armblasters- 2 sets heavy weight
preacher curls-put heavy weight on. do reps of 2, then decrease weight. go until you are doing reps of 10.. do 3 circuits like this
seated alt. curls-RUN THE RACK. do the same as the preacher curls. ex: 60sX4, 50'sX6, 45'sX7, 40'sX8, 30'sX10. do 3 circuits like this.
then for the finale, do 3 sets of alt. hammer curls.

that is my bicep routine. sometimes i will add straight bar curl drop sets, reverse curls, dumbell preachers, manual resistance curls, and incline curls