What is a good bicep routine?

i am good with chest, triceps and back. but the problem not to much results in the biceps btw i have a 24 fitness year pass it ends at the end of this year (2011). im 5'11 177 lbs. if helps any. how long to do the routine and how should i change it up, also how often i bump up the weight, also when is the best time to take protein, and if your credible in fighting like boxing or muay thai what is a good routine for quick feet and cardio like should i do sprints or run long distance and that whole thing please answer and no BS because i really need it, i got the ball on the bicep but i need mass and after that the cuts, also if you have a clue about deltoids and traps, im also wondering you know the top of the shoulders like the part the connects to the neck that's the traps right? well i need a good workout for that, i know im asking a lot but i want this lifestyle its time to make a change from being fat to being fit so thanks btw good core workout would also be useful because i want to be a beast im trying to join MMA i have experience but not the power, most of my opponents (in the ring) are stronger. so please if you have good credibility please try to help me out you will change my life, if this helps i go monday-friday but you can adjust those days for me. THANKS this is also for this girl, i have competition for her and i have to win!!!