Found this in a thread on T-nation.
1. One arm concentration curl...2-3 sets, 6-10 reps(warm-up)...1 set(heavy) 6-10 reps
2. One-arm dumbbell preacher curl...1 set, 6-10 reps.
3. Barbell curl...1 set, 6-10 reps. E-Z or straight bar.
4. Alternating dumbell curl...1 set, 6-10 reps.
5. One-arm hammer curl...1 set, 6-10 reps.
