Bigger arms does not mean big training. It is a scientific fact that bigger muscles need more sets and more poundage, where as smaller muscles needs less sets and optimum weight. Biceps are one of the smallest muscle groups in the body. They are pulling muscles, working when the bigger muscles perform other pulling actions. Exercise like chinning, lats pulling, ground pulling, t-bar rowing , upright rowing, shrugs etc., are done by latismus dorsi, trapizous, forearms and biceps. During all the pulling movements biceps are hit up to 80%. The biceps should always be done after the back exercises. One needs to perform 6-8 sets of total of back exercises including all basic and specialized exercise. After you perform the back exercises then perform the biceps For biceps perform 2 sets of Barbell curls and 1-2 sets of any other exercise out of the various lot of bicep exercise. The reps should be 6-8 and the rest between sets should be 3-4 minutes. There are count less biceps exercise like barbell curls, dumbbell curls, seated curls , preacher curls, concentration curls, alternate curls, inclined curls, cable curls, Scott bench curls etc. Once you have performed heavy back exercises like chin-ups, pull-ups, pull downs, ground pulling, rowing and other pulling exercise, the bicep muscle group already get pre exhausted workout. Then perform 2 sets of basic bicep movement like barbell curls and then choose any one exercise out of the big lot of exercises and perform 1-2 sets of 6-8 reps with fairly heavy weights.