Did my biceps today by myself this time because my mate was at work or something anyways here's what I did today at the gym:
Note* two sets of each exercise. Within the set, you go heavy for whatever amount of reps you can do immediately supersetted with a lightweight for around 15-20 reps.
1. Standing barbell curls
2. Close grip EZ bar curls (preacher style)
3. Standing alternate cable curls
4. Dumbbell hammer curls
5. Dead hang dumbbell curls
6. Surfed the rack with dumbbells with an assortment of curling styles (did this once)
After I immediately consumed a Musashi P30 drink
And that's it :)
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