my bi's are as follows, Preacher curl 3x10-15,Hammer Curl (heavy)3x10 (light) 3x15-20 Conc. Curl 3x10, i will switch out hammer curls with reverse preacher curls(3x10) very so often to stretch out my biceps. My tri's are a very simple "routine". Revers pressdowns 3x15, EZ Bar French Press 3x10...