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