go to bodybuilding.com there you can pick any programs , there are tons of good programs follow one and each day they will train you and hope you will get good results , and increase protein in your diet too , diet is 60-70% reason of successokay so its been 4 months since no load coming on my biceps.because 4 or 5 months before i workedout on my forearms with heavy weight continuously till 3 weeks since then no matter what excercise i do of biceps all the load goes on my forearms,and i noticed my grip and the way i do any bicep excercise,its not the grip or angle,any help would be very appreciated.