I used to never really care about working out my upper body. Now I love it!
I usually train biceps once a week. Remember when you are lifting you need to challenge yourself and lift a weight heavy enough that your last couple reps should be very challenging. Remember to always warm up.
4 sets of 6-8
1. Wide grip curls with ez bar
2. Hammer Curls( dumbbells should be facing upright)
3. Hanging Spider Curls ( set your flat bench at an incline and stand with your chest leaning against the part where you usually have your back. Let your arms hang as you curl up the weights)
4.Close grip curls with ez bar
5.Laying biceps cable curls