Biceps

Beginner

*Barbell Curls				   2-4/12
Seated Dumbbell Curls			   2-4/12

Other exercises for beginners: Incline Dumbbell Curls, Standing Dumbbell Curls 

Intermediate: Mass

*Barbell Curls (a little cheating is OK)	   4-5/12, 10, 8, 6, 6
Incline Dumbbell Curls			   3-4/8

Other exercises for mass:  Preacher Curls, Standing or Seated Dumbbell Curls, Hammer Curls

Intermediate: Definition

Concentration Curls			   3-4/12
*Alternate Dumbbell Curls			   3-4/10

Other Exercises: Preacher Curls, Incline Curls, Standing or Seated Dumbbell Curls, Spider Curls, 3-Part Curls (21's), Prone Dumbbell or Prone Barbell Curls, Cable Curls, Machine Curls