these are the workouts I do, and i have pretty big arms for my height. i do not do these every workout. i always mix it up. rep range is 12, 10, 8 and sometimes 6
barbell curl, DB curl, Db hammers, EZ bar close grip curl, incline bench curl, ez bar peak curl, ronnie/arnold curl, preacher 2 hand, preacher 1 hand. look on my current log and see my program im doing which includes an arm day. im logging HGHup and Prime under the supplement review section. i have made nice improvements on biceps. check out exactly what i do