Start doing farmer walks if you don't already. End every lap with a set of curls, alternating between bicep curls and hammer curls. If you do any light cardio or cool down walks on the tready, start incorporating farmer walks with that as well. edit: I'm fully aware farmer walks do not work the muscle groups op is asking about, however, I think they're a great warm up for whatever arm based workouts you plan on doing. YMMV, but for example, if I started with shoulder presses without starting with farmer walks, I'd usually struggle to get through the set, whereas if I did my warmup with famer walks, I felt more pumped for lack of a more apt word. Idk, just do farmer walks, damnit

For bicep hammer curls, preacher curls, and spider curls For tricep skullcrushers, overhead tricep extensions, and tricep pull-down For forearms wrist curls For shoulders front lateral raises, side lateral raises, and shoulder press

*squints* Buzz Lightyear?