Raveen Kumar

Fitness Journal - Day 306 - Chest and Shoulders

Warm-up

  • Dynamic stretching
  • Elliptical - 10 mins
  • Pull-ups - 4x3 + 3 = 15
  • Push-ups - 8 + 7 = 15

Chest and Shoulders exercise

  • Combined

  • Shoulder press bar bell - 2.5 kg x (12 + 10 + 10)

  • Flat bench dumbbell press - 7.5 kg x (12 + 12 + 10) - Load goes to the shoulders, need to focus on the chest next time

  • Combined

  • Cable cross over - 21 kg x (12 + 10) + 14 kg x 15

  • Dumbbell lateral raise - 5 kg x (12 + 10 + 10)

  • Combined

  • Pec flies - 35 kg x (15 + 15) + 42 kg x 15

  • Dumbbell front raise - 5 kg x 15 x 3

  • Combined

  • Bent arm pull over - 15 x (10 kg + 12.5 kg + 15 kg)

  • Upright row - 15 x (21 kg + 28 kg + 35 kg)

Cool-Down

  • Static stretching
  • Forearm exercises
  • Static stretching
  • Pull-ups - 5

Overall Rating - 9

Goal - 1000 Pull-ups before 2024 - 81/1000

Remarks

Need to work on form and focus.

#Fitness