Today I done some bicep workout. I very rarely train my biceps for more than 30min, simply because there is no need for that. It is such a small muscle that it does not require a loooong and boring training. I know that if you train with intensity you cannot train long, keep the rest times to minimum, no more than 1min, less if you can. Had some heavy sets in early, then some dropsets… My arms were pumped after this and sore the day after, try this if you never train them in this fashion.
P.S I am using olympic barbel in these videos which is 20kg itself so leave the ego outside the door, its still feeling heavy after heavy sets.