Try this for back and biceps. I train these together, then have two days consecutively of the other body parts grouped.
Warm up...... I do leg raises slowly to warm lower back and abs. 1 set of 20 to 30 ...slow! Try to not swing the legs up. Hold them out straight if you can at the end.
Ab machine work....one set of crunches with warm up weight. I use 40. Then a set with as much as you can handle for 10 reps. I use 70 or 80 but machines vary.
Lastly I do side bends or cable twists for back and abs together.
Now onto the back work.... One set of warm up rows with weight. Increase weight for a second real set.
One set of pull downs with moderate weight, the increased weight for a second set.
Now that you are warmed up...I do pull ups with full extension, for as many as I can get. 10 to 20. Often it may be 12 or so just depends on how I feel that day.
Dumbbell rows..bend over with a knee on a bench pull the dumbbell to the chest using the last and arm, no jerking. Smooth movement and slow. I use 50 lbs here. Then do the other side.
One set of shoulder shrugs with heavy bells. I use 50 lbs.
Now onto the arm routine, check back tomorrow.