Hey.. no need to put "sex" in the headline to get some replies.. anyone who is ginuinely interested in helping others out and sharing tips (as many claim in their profiles) will gladly post or send you a message. The others will just flood your inbox with She-mail.
It's kind of unfortunate that no one really provided any detail info, thus far, but at least they gave links. That'll help your list of sources for research. Anyhow, a tip that I can provide is to use just enough weight to challenge yourself, yet light enough to complete full reps. Also, you want to make sure that the weight allows you to reach muscle fatigue/failure by the time you get to the targeted rep. Here I will give you exercises using the cables. If you don't know what these exercises look like, then feel free to send a message to inbox and i'll explain further.
So, you want to realllly get that squeeze in that bicep man... slowwwly contract and make that muscle feel it.. hold that position at the peak for about 3-5 secs and then slowly return to starting point. By returnng slowly, you are using your negatives (the resistance opposite of when you contracted and the weights are returning to the stack.) This will help to maximize your workout. If you really want more, then try not to let the weight stack touch the resting weights that arent being used. Okay so lets start..
Start out with a Standing EZ-Bar Cable curl.. you can stand close or at an angle. the key is to slowly contract the muscle then slowly relax your muscle, making sure to always maximize the exercise by using the negatives.
4 sets with 8 reps each.
Next, do One Arm Upper Cable Curls. This will allow you to work your biceps from a number of slightly different angles. Try to stand in the same place for each arm so that you can get the same angle of pull in each arm. When you contract the muscle, the pull should go across your body towards your opposite shoulder. keep your elbow down. At the peak point of contraction, squeeeeze that bicep and hold it for a count of about 3-5 seconds, then slowly release it back to the starting point. Don't let that wrist extend foward nor backwards. You will want to keep it neutral. You could hyper extend it and that's not too fun.
DO: 3 sets (with each arm of course), 10 reps each.
Then, do One Arm Cable Preacher Curls. You can do this execrise with both arms, however i say to use one arm so that you can focus on that bicep and also use the other hand to spot yourself in when the reps get tougher and fatigue starts to set in. use a weight bench that you can set to the incline position. If your gym's benches are bolted down, then just use a free weight to do this exercise. challenging weight, but light enough to keep your form proper. Make sure to keep your wrist in a neutral position when doing this exercise.
DO: 2 sets (each arm) 12 reps each.
Finally, do Rope Hammer Curls.Withthis exercise, your palms will be facing inward.The emphasis will slightly shift to your forearms while also working biceps, so this is a good exercise to put at the end o the workout. (if you dont want to feel it in forearms and want a stronger contraction in the biceps, then turn your palms/wrists upward instead of inward.) Stand straight with your shoulders back, chest out, and your elbows locked by your side. You want the weight to pull your arms to a fully extended position. Then, contract your arms to pull the rope as high as you can, making sure to get that squeeze.. (dont forget that squeeeeeze). do NOT pull your elbows foward though. Remember they should be locked by your side. At the peak contracted position for 3-5 secs then slowly return to starting point.
DO: 2 sets, 12 reps each.
Make sure to stretch before and after. Also, do a few warm up curls before starting., warm up with very light weight or a blank bar. I hope you get sme results. Actually, I know that you will.. I specialize in transformations =^) Now, go get it in!