On arm day, I do triceps and biceps. I do one warm-up set, then two or three sets to failure in the 8-12 range. - Except 21's where I try to get 7 full range reps in at the end. I try to keep my form perfect with no cheating at all.
Preacher bench 21's
Wide grip machine curls
I may also do standing barbell curls, depending on how I feel.
I've noticed that the area where tendons connecting the bicep to my forearm - and the forearm itself are what get sore and worked. The body or meat of my biceps don't feel like they're getting hit at all the next day (DOMS). I have tried so many different exercises and rep ranges (heavy, light, etc.) to work the 'meat' of the biceps and keep coming up short. Any ideas? Am I working it and it just doesn't get sore?
My triceps workout seems to hit them pretty well by contrast, I don't know what I'm doing different.