GTForce

Thanks for the link.

I had some publicity photos taken for my personal training company last January and then I went to California in the spring, so I did not bulk-up in the winter as I usually do. I weighed 177 for my photos (the lean look is better for attracting more clients) and went up to about 185 for my trip to Cal. When I got home I wanted to get strong and large again so I split my program around the BIG 3 as follows :

Day 1) Squat, Bench Press, Bent-over row
Day 2) Deadlift, Standing Military Press

Ultimately it proved to be too aggressive of a program. You may think my lower back would be way too fatigued, but it actually was my shoulders that started to ache. I made modifications:

Day1) Squat or Deadlift, alternating week to week, Bench Press
Day 2) Bent-over row, abdominal work, Power Cleans or Shrugs

In seven weeks (completely free of any supplements beyond a multi and protein powder) I gained 12 pounds, landing at 197!

My arms (biceps) gained strength and size. I am certain that it was the barbell bent-over row (done with the Yates-style underhand grip).

I'm sure you've probably given barbell rows a go in your program, but if not I think you might like them. Of course, although you would have biceps taken care of, you would run into the problem of overtraining back and using up valuable strength and energy