BICEPS
 
Warm up - Cable Rope Curl
2 sets 15-10 reps (lightweight)
 
Spider Curls
4 sets 8-10 reps (increasing weight each set)
 
Dumbbell Hammer Curls
SUPERSET
Reverse Cable Curls
4 sets 8-10 reps
 
One Arm ISO Preacher Curl
3 sets 6-8
 
Barbell Curls - Pyramids Starting weight (your choice)
Starting weight  10 reps
Moderate weight 10 reps
Heavy weight 10 reps
Moderate weight 10 reps
Starting weight (burnout)
https://youtu.be/oRJGkXmR8bI