Monday (4 week wave, don't do all 4 at once lol)
2-3x6-9 DB curls
2-3x3-5 on curl bar (around 83-86% 1rm)
2-3x3-6 DB Curls (5-10 lbs heavier than week 1)
Add 5 lbs, repeat the wave after 4 weeks. Sometimes I'll use a curl bar all 4 weeks. Make sure to hit 90-95% of your meet goal for 1-2 reps at 9-12 days out! It helps with confidence a ton!
Take away: Don't be afraid to train @ 85%+ for multiple sets on curls fairly often. You won't burn out like on DL's and Squats.
Thursday: (usually dumbbell)
1-2x2-6 and 3-4x6-10.
I always try to push at least 1 heavy set for 6 reps or under. Play the 1st 1-2 sets by feel each day, and add weight to the other 3-4 when you can get 9-10 reps all sets. Do DB curls with your palms facing fully outward. No hammer curl junk.
There it is in all it's glory. Between 6-9 sets of biceps in a week. Half in the pretty heavy range, and almost none over 10 reps. There's an outline to consider/play with. Maybe you'll take away something useful from it