In reply to Donnie:
Each day unless doing max strength / Ancap training.
Shoulders: Use strong theraband to go through the routine shown in Mick Ryan's (UKC) article on shoulders. 3 complete sets of 20 reps. I have added:
1. 3 sets putting band under feet and doing 20 forward and 20 reverse shoulder shrugs.
2. 3 sets 10 reps... double thickness band fixed at shoulder height behind me ends in each hand, walk away from fixing ( pulls arms backwards and shoulder blades together, flex to try to further move shoulder blades).
3. 3 sets 10 reps reverse of previous exercise... i.e. hold band facing fixing, keep feet near fixing, lean back whilst moving arms into crucifix.
Elbows: All 3 sets of ten.
1. Reverse wrist curl ( fairly heavy dumbell 10-15 kg), forearm supported on box or knee, palms facing up... important to lift weight back up with non exercising hand.
2. I have a 1.5 m 5cm diam stick with 1.5 kg weight fixed on it. Hold it and rotate it clockwise from vertical to horizontal, adjusting the grip to just make it possible each time. Repeat with anticlockwise rotations. ( A big hammer would do for this)
3. Same stick 1m cord to pile of weights wind it up wind it down.
Fingers:
Warm them up with a light gripping device or a " Spikey". Also when doing max strength pulls ... don't crimp... chisel ( see Beastmaker site) and I warm up by standing on a set of scales doing sets of 10 pulls increasing load by 10 % each time, ( e.g. 10 St person does 10 pulling to 9St 10 t0 8St etc....)
There are lots of other things that can be done but that's my strategy and it works for me. Might sound like a lot but it can all be done in about 30 mins each day.
Also whatever else... warm up then warm up then warm up progressively before training or climbing.