Oh don't do more rows on wednesday. Chins (with your palms facing in) will get your bi's but you can do pullups too (palms out). Or a mxture. Cut down appropriately on bicep isolations.

Just do a couple sets to near failure and work up to higher reps. If you can already do high reps then you can add weight to the chins/pullups but don't do too much and don't worry about busting ass with the progressive overload.

LOL, another confusing ass comment.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.