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the key to a good chest workout:

incline bb or db bench press

then either
flat bench press or decline bench press (pick one)

this will hit upper and lower chest. beyond that you can add...

yeah stick to the dumbells, helps to work stabilizer muscles indirectly as well

not sure about all that but you definitely lose working stabilizers with machines

nutrient timing < hitting daily macros

1- out of the 4 choices, this seems to be the most logical
2- good luck hitting abs after killing a protein shake.. id be sick
3- if this works for you go...

id up the weight on on your core chest lifts such as bench press and incline bench press to indirectly hit tris more and scrap a few of your finishing tri iso movements. IMO two fly exercises are...

be careful not to overwork them, bi's are a relatively small muscle group. ive seen much better gains in bi's ever since i scrapped the iso movements and hit em indirectly on back day with compound...

my flat bench weight is always higher than my incline bench regardless of the order in which i do the exercises, granted, if i do incline before flat, my flat bench wont be as much as if i start with...

behind the back upright row if done right, ROM is limited so form is key

build your workouts around compound movements
check out http://forum.bodybuilding.com/showthread.php?t=118920551

might be good to read the stickies in the nutrition section as well

i prefer doing skulls with my hands about a hands width apart (the inner grips of an EZ bar), it helps to lock the elbows in place during the movement to further isolate the tri's

this and stay motivated/consistent

build your workouts around compound movements
check out http://forum.bodybuilding.com/showthread.php?t=118920551

track your progress

remember "everyone...

the key to a good chest workout:

incline bb or db bench press

then either
flat bench press or decline bench press (pick one)

this will hit upper and lower chest. beyond that you can add...

yeah skip the iso and focus more on compound movements. as mentioned above, t-bar, chins, pullups, bent rows... all hit bi's. sometimes ill end my bi's workout with a few sets of bb curls, really...

groin

belve over ice neat

easier on elbows too

nutrient timing < hitting macros

take it whenever you prefer, before/after cardio. i usually do PWO meal or supp after cardio so im not running on a full stomach

had the same problem a few years back, but i managed to salvage a decent chest workout with incline/regular pushups, db/band flys, bench pressing with bands, and some light-weight db presses

if it only hurts while working shoulders then stop lifting shoulders for a while until it heals. permanent shoulder injuries are not fun

just watch food network