Oh . Edit can someone please explain why I ' m being downvoted ? This is legitimately over my head . <| sep |> Don ' t die . Every time . <| sep |> Biceps , heavy but controlled dumbells . Normal and hammer curls . Start with heavy weight for 5 , go down 5 pounds each set and increase reps . I start at 45 on rotational curls for 5 reps , then 40 for 8 , 35 for 1012 , 35 for 1215 . Hammer , same thing , just a little heavier . Then I do preacher curls for 3 sets of 10 , then a drop set for 20 reps . I also do back the same day so I get a little bicep work with that . Triceps , bench , incline dumbells , then dips or push downs on the assisted pull up machine . I ' ve been doing a lot of seated dumbell pull overs lately . Also reverse grip push downs superset with close grip push downs , then one arm extentions .