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Today's the hard day for me. I don't like bench press and triceps can get really sore and they gain slow for me so deal with it you pansies. - Bench press (Dumbells) - Dumbell shoulder press (machines are for pussies and girls) - Triceps pressdown - Lateral raise (shoulder blades pinched. This one's kinda a pull so if you want do it on pull day but I hate it so it goes here.) - Overhead tricep extension (keep those wrists straight you homo, the dumbell will be parallel to the ground at top) - Rope extension (triceps) - Incline bench press (need I say dumbells?) - Decline bench press (this one is sometimes tricky with dumbells if you're just starting out so I'll forgive you if you use a bar on this one till you feel comfortable). - Skull crushers - Dips The next three are pull day but if pull day is really long then they can go here as they target well and working chest on a sore chest is nice. You can move them to day one or keep them here to balance but keep all three on the same day. - Butterfly press (elbows 90 deg, yeah you can use the machine "peck deck" with armpads) - lat pulldown (hands together not like the other one) - low cable chest fly