Fitness journal - Day 302
Shoulders and core
Warm-up
- Dynamic Stretching
- Treadmill - 10 mins
- Pull-ups - 3 x 5
Shoulders
- Dumbbell lateral raise and front down - 15 x 3 x 2.5 kg
- Front Shoulder press - 10 kg plate x 15 x 3
- Trap cable cross front shoulder - 10 kg x 10 - 2.5 kg x (12 + 12)
- Front raise - (12 + 10 + 10) x 5 kg
- Face pull - 28 kg x 15 x 2 + 42 kg x 12
Core
- Plank with band - 10 x 3 per leg
- Plank with medicine ball - 30 sec x 2 + 1 min
- Cable core press - 14 kg x 15 x 3
Cool down
- Pull-ups - 5
- Static stretch
- Forearm exercises
- Finger exercises
Goal
- 1000 Pull-ups before 2024 - 39/1000
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