Back extension (4*15)
Chin-ups - wide grip (4*10)
Bent-over barbell rows (4*10)
Deadlift (4*10)
Single arm rows (3*10)
Dumbell biceps curl with forearm rotation (4*12)
Druckbare Version
Back extension (4*15)
Chin-ups - wide grip (4*10)
Bent-over barbell rows (4*10)
Deadlift (4*10)
Single arm rows (3*10)
Dumbell biceps curl with forearm rotation (4*12)
Solid workout. In order to go as heavy as possible on the deadlifts, you might wanna change the order of the exercises, though. Start with the deadlifts, followed by chin-ups, barbell rows, dumbell rows, extensions and your biceps routine. I also work my biceps on back day, so one or two exercises with two or three working sets each is enough.