I complete a heavy session in the morning followed by a lighter schedule in the afternoon. I work a major bodypart in the morning, and then Monday through Friday afternoon, I go back to the gym and do what I call touch up work on certain bodyparts, the ones that I feel need a little attention.
The absolute cornerstone of my biceps training from the start has been the routine shown in the accompanying chart. It's a routine that can be used by beginners and advanced bodybuilders alike, within the boundaries of their strength capabilities (the poundages shown in the chart are for informational purposes only.
The range of exercises I employ ensures that every aspect of the biceps muscles receive full stimulation: dumbbell curls for peak; barbell curls for all around mass; one arm cable curls to enhance shape; and rope hammer curls for forearm and brachialis tie in development.
I'm not too macho to admit that the descending reps design of the program is one I first saw outlined by a woman bodybuilder. It made such good sense to me that I immediately adopted it.
I use cables because they offer the opportunity to exert stress and, therefore, greater muscle stimulation during the negative (downward) phase of a rep. During this downward phase, you can control the weight and release it slowly in a way that free weights just don't allow.
When I do my single arm cable work, I complete one set with my left arm and then go straight back to my left and so on until I've completed four sets with each arm. Basically, I'm curling nonstop. The rest periods allowed each arm equate to only the time it takes to work the other arm.
Curling in this nonstop manner ensures that I get a great pump, and the mechanics of the cable apparatus makes the rhythmic completion of sets very easy to do. With free weights, I'd have to gather four sets of dumbbells around me, but with cables, I just alter the pin in the machine and proceed from one poundage to the next.
I attribute my biceps peak to the way I perform standing dumbbell curls. I execute them in alternate style; one rep with my left arm, then one rep with my right arm, back to my left arm and so on. At the start of each rep, my palm faces toward my side. As my forearm approaches the point where it is parallel to the floor, I rotate my wrist so my palm faces upward. I also lean a little to the side as I complete the second part of the upward phase of the rep; this really hangs the biceps 'out there' and makes it do all the work.
As I reach the midpoint of the rep, I push my elbow forward a little and then, while visualizing the biceps peak rising, I flex the muscle for a full contraction. This last action is like doing a one arm biceps pose while holding the dumbbell. I have been doing standing dumbbell curls in the aforementioned style since I started training, and I know that they're the reason I've developed my biceps peak to the max.
If your biceps are a weak bodypart, don't be afraid to train them several times a week. Getting the blood and nutrients into the muscle more regularly will spur them into growth, and your mental desire to improve will outweigh any considerations of not allowing what is normally considered to be adequate recuperation time. Biceps are one of the smaller muscle groups, and they don't need the same period of recuperation as a large muscle group like quads or back. With regard to recuperation, I think the most important factor is getting eight hours of solid sleep a night. The bottom line with biceps; if you want them badly enough, you'll get them!