Tomorrow is back/biceps day. For backs I usually start with lateral pulldowns with the various grips (wide, narrow with chin-up grip [don't know how to name], and then I switch the handle to the rowing handle to get a narrower grip. After lateral pull downs I go to seated rows for 3 sets. First set is a drop set from 130 to 115 to 100 lbs (6-8 reps before lowering weight), second set is at 115 lbs for 10 perfect reps, then finally at 100 for 15 reps. Then my last exercise is 3 sets of unassisted pull ups until failure.
For biceps I stick to curls and its variations mainly. Scott has one video for two reasons why your biceps aren't growing and honestly I totally fell victim to the first one (ego). I got cocky and had too much weight than I could actually curl properly (60 to 70 lbs before) but then after the video I dropped down to just the barbell and made sure my form was perfect for every rep. Definitely more effective to go all the way down than only half way lol.