this is what i do when training those muscles
for chest:
1-flat barbell press 3sets
2-incline unilateral press 3sets
3-decline unilatersl press 3sets
4-seated fly machine 2sets
for biceps:
1-barbell curls 3sets
2-preacher curls 3sets
3- hammer machine high concentrated curls 3sets
forearms:
1-wrist curls 3sets
2- reverse wrist curls 3sets
warm up sets are not included and i go to failure on every set
this is an advanced routine.