My fitness game has been weak this week. I’m adjusting to working 12 hours shifts at my new job and managing two part time jobs when I am not on duty at my full time job. Anyway, tonight I killed my biceps with an hour long strength training session. I’ve seen massive gains by dedicating two sessions a week to just biceps. I will post my routine in the future but if you aren’t dedicating at least a day a week to just biceps I highly encourage it.