PR CITY

Command Center Today History Lifts Protocol Weight Steps Sleep

October 8, 2026

Pull

Hypertrophy

completed

2941 min

Add a note

Warm-up

Run

min run /mi

Back

Weighted Pullups

for

for

for

for

for

Mid Rows OR Landmine Rows

for

for

for

for

for

Biceps

Seated Incline Bicep Curls

for

for

for

for

for

Back

Lat Pulldowns

for

for

for

for

for

Low Rows

for

for

for

for

for

Back Extensions

for

for

for

for

for

Biceps

Hammer Curls

for

for

for

for

for

EZ Bar Curls

for

for

for