In the past I used Wednesday as a rest day but now I have started to train my biceps and fore arms to place extra focus on these body parts. Historically I was unable to find any exercise that my biceps respond to, but a typical bicep workout nowadays would be;
First exercise preacher curl dumbbell or barbell – 2 to 3 sets to failure

Second exercise standing barbell curls – 2 to 3 sets

Sometimes I pick another bicep exercise eg concentration curls or seated dumbbell curls – 1 to 2 sets

Forearms
First exercise is the preacher reverse dumbbell curl curling the dumbbell across the pad and my chest – 2 sets

The second exercise is reverse barbell wrist curl super seated: with standing barbell reverse wrist curl. Barbell behind by back

The third exercise is standing barbell reverse curl – 2 sets