The gods have made this chest and back day and I am going to kill it and it is the first day of my heavy aka powerlifting week.

Chest

Flat bench barbell

135 x15

225 x5

235 x5

245 x5

255 x5

290 x5

Incline hammer strength machine

256 x5

256 x5

256 x5

256 x5

256 x5

Back

Hammer strength back rows

212 x5

212 x5

212 x5

212 x5

212 x5

Triceps

Triceps cable pull-down

195 x5

195 x5

195 x5

195 x5

195 x5

Biceps

Preacher curl machine

200 x5

200 x5

200 x5

200 x5

200 x5

Abs

Cable sit-ups

Cable twists

Cardio

Walk up three flights of stiars

Did two miles on the bike

8 wind sprints full blast wow I had to sit down for 5 minutes