Training Below is my own training split.  I may vary the sequence and rep ranges depending on my goals at the given time but this is a very similar protocol that i put my clients on during their personal training sessions.  Day 1: Chest and Biceps  Dumbell Press, Seated Alternate Curls,Incline Dumbell Press, Preacher Curls, Incline Cable Crossover, Hammer Curls Day 2: Shoulders and Triceps Arnold Dumbell Press, Rope Tricep Extension, Side Raises, Dumbell Kickback, Upright Rows, Shrugs Day 3: Off Day 4: Quads, Abs and Calves Front Squats, Hanging Knee Raise, Leg Extensions, Rope Crunches, Bench Crunches Day 5: Back, Hamstrings and Glutes Weighted Pull Ups, Lunges, Lat Pressdown, Stiff Leg Deadlift, Sitting Cable Row, Hamstring Curls Day 6: Off Day 7: Start Over (See Day 1) Article 1: Basis of your training objective       Weight training for muscle hypertrophy(growth) is greatly misunderstood by the average person.  Common sense would dictate that the more someone works out, the larger their muscles will be.  It is a simple cause and effect equation in a strictly logical sense.  However, this could not be further from the truth as there are a whole host of variables that prevent this from happening in the human organism.  I use the word "organism" as that helps one acknowledge that physiologically, we are an animal that has developed over a long period of time to survive. This pertains to muscle growth because in causing them to grow, we are placing an stress on the muscle and breaking it down.  The muscle then builds itself slightly larger to accomodate the stressor the next time it is presented.  This works up to a certain extent.  There then comes a point in which the stressor overcomes the body's ability to fully repair itself, both on a localized(muscle alone) and systematic(central nervous system, or CNS) level, that causes the trauma to exceed one's recovery ability, thus, halting growth.  This is, in my opinion, the sole reason most novice bodybuilders are dissatisfied with their growth or encounter plateaus.  Assuming you are a drug free bodybuilder, the body has a very limited recovery capacity and spending more than an hour in the gym becomes counterproductive very rapidly.  Aside from breaking down the muscle tissue beyond its recuperative limits, the body will start to release the hormone cortisol in much greater amounts after this period.  Cortisol is a very catabolic hormone, in that it is responsible for breaking down tissue, in this context, muscle tissue.  Combining these factors with the simple fact that more calories are burned for energy vs. being allocated towards muscle growth/recovery, it becomes increasingly apparent that long strenuous workouts are counterproductive to gaining muscle.         Now that i have covered what NOT to do, it is time to delve into what the focus of one's workout SHOULD be.  From the time the first weight is grasped to the time the last is set down, the main objective is to stimulate the target muscle or muscles exclusively and directly.  This means form is of the utmost importance.  Form is generally compromised by two means, momentum and incorrect kinesthetics, or body positioning.  The first culprit, momentum, stems from using more weight than what is required.  Each rep should be in a controlled tempo that involves no swinging or heaving.  If your goal was to move the most amount of weight from point A to point B, then you should reassess your purpose, as powerlifting might be a better fit.  For those more concerned with muscle growth, you should not worry about how much weight is being moved, rather the physical result of moving the weight.  I cannot stress the importance of suppressing that innate competitive drive to lift more weight than the other weightlifters in the gym as these other "ego lifters" are unlikely to make significant changes in proportion to the time they have spent training.  The second fault of improper body positioning can be attributed to improper weight selection as well, but oftentimes it stems from incorrect form used early in the lifters training history.  This is where attention to your own body's feedback really comes into play.  Aside from mimicking the photos of a given exercise, the best way of knowing you performed a movement correctly is the location of the "pump" and burning sensation after a set.  There should not be any odd, sharp joint pain and the target muscle should be fully engorged with blood after each working set.  Over time, you will mentally be able to focus the stress more effeciently on the target group and develop a better mind-muscle connection, so to speak.         The irony is that, while they are given much emphasis in terms of time spent training them, they are a rather small bodypart and can be overtrained very easily.  The principle of training them for soreness alone is one of the worst ways to prompt growth of this stubborn bodypart. the principle of a mind muscle connection is of the utmost importance, especially with biceps.  concentrate on making the bicep contract and flex to move the weight and in a controlled fashion, return it to its starting point.  at some point you will see the hapless lifter heaving weights into the air, and not only will he not change physically, but he will inevitably have a higher incidence of injury.  keep reminding yourself you goal is to stimulate the muscle in the most efficient means possible using a weight that will cause failure in the appropriate rep range. too often, it is easy to get sidetracked and only focus on the amount of weight used rather than the true function of increasing weight....which is to increase the stimulus to prompt growth.