According to the principle described above, training the biceps and forearms should be done in one day of training. To work on the biceps first knead it reverse close grip pull-ups or alternately lifting dumbbell in front of a mirror, then go to the main exercises. Use a bench Scott and EZ bar, as these shells are optimal - Scott bench isolates the biceps to the maximum, while the EZ bar reduces stress on the wrist. The final uprazheny make lifting barbells biceps in a standing position using a small cheating.
Study of the forearm can be active and passive. Active study is uphill from the position of the hands, with an emphasis on the bench, as well as lift EZ barbell biceps reverse narrow grip. As a passive exercise can consider the use of cotton gloves - they have a lower coefficient of friction than the skin of the hands, so grip strength will passively increase as the use of gloves in the daily training.
Training shoulders can pass into a separate training day or combined with exercise back. Basic exercises needed to increase strength - lifting dumbbell through the side standing, lifting dumbbells overhead, as well as the rise of the bar over the head with a lowering of the head. In each of these exercises is recommended to avoid extreme points at which the shoulders are relaxed - Under one approach, they must stay on their toes all the time.