Something that helped me was doing biceps after back training. When you train the back, you're already using the biceps to a great degree, the only thing that's lacking is the full range of motion training.
So after you've done your back work, do your biceps. They'll already be very warmed up but I would suggest doing a light warm-up set of full range of motion work before you really get started.
You don't really need to do high volume here, just a few sets is all you really need because remember, your biceps have already done a lot of work. I usually find that 2-4 full range of motion sets is all I need, I don't achieve any better results with more than that and any more could be counterproductive. And yeah, that's right, 2-5 TOTAL sets for biceps. Say you want to do 4 sets... You can pick two biceps exercises and do 2 sets of each, or one exercise and do 4 sets, or even 4 different exercises at 1 set each. Really it's whatever you want. I find that keeping things varied is the best way to go rather than sticking to the same exercises and set orders every workout.
You will want to often do heavy sets (doing an exercise that lets you use the heaviest weight for curling movements, such as barbell curls). Not necessarily every time you train biceps, but at least every other time.
I'm not a naturally large framed guy, but my biceps are very nice for my build (naturally, I'm a skinny dude but years of training put mass on an otherwise small frame). Here's an example of a few workouts I would do for biceps....
Workout 1 (Whenever you did back)
- Do a light, full range of motion warm-up set with whatever biceps exercise you want
2 sets of incline DB curls x 8-10 reps
2 sets of preacher curls x 8-10 reps
Workout 2 (The next time you did back training)
- Warm-up
SUPERSET: Barbell Curls x 8-10 reps, then immediately after your last rep, bend over into a rowing stance and do some underhand rows (Usually if you pick a barbell curl weight that allows 8-10 reps, you can usually do at least 8-10 of these if not more, but you don't necessarily have to do a ton of reps, even if you could... So after the curls, I usually just do another 8-10 underhand rows).
..... The point here is to let the biceps work at full capacity doing full range of motion sets and then once the biceps can no longer do any more strict reps, you bend over and start doing underhand rows. Yes, the back is going to be doing work now (though the weight you would use for 8-10 barbell curls would probably be easy to row with) but the biceps are going to be in a position to keep working. The back is essentially helping the biceps but the biceps are continuing to work as hard as possible. So in that rowing stance, with that underhand grip, really pull the weight into your gut making it a point to focus on the biceps. This is my favorite biceps superset.
Workout 3 (That next back workout)
- Warm-up
1 set of Alternating DB curls x 8-10 reps
1 set of Incline DB curls x 8-10 reps
1 set of One-Arm preacher DB curls x 8-10 reps (each arm)
1 set of Concentration curls x 8-10 reps
Really, I could write out another 20 biceps workouts revolving around a 4 set maximum. Keep it varied, work the biceps from different angles, and just make sure to throw in some heavy work every once in a while (mostly revolving around barbell curls, which let you use the most weight).
* Try flexing the biceps some between sets. Learned that from Arnold and honestly there's something to it. After a set just flex the arms for 10-15 seconds and you'll keep that blood (i.e., pump) going stronger. After all your biceps sets, flex the arms for 60 seconds and then stretch them out well.
P.S. - Don't forget than chin-ups (palms facing you) are a great biceps exercise. Not something I do often, but nice exercise to switch it up with. Try doing them weighted and really concentrate on squeezing the biceps at the peak of the movement.
Quality back training and development leads to quality biceps. The trick is to give the biceps just enough extra work to benefit them rather than doing too much because you think a lot of arm work leads to nice arms. That's not to say you won't see some dudes doing tons and tons of arm work and developing nice looking arms, but for most people less leads to more.
