While the numbers are always intriguing, you probably should do some deep introspection about these 2 questions first:
1) Why do I want to become a doctor?
2) What is the best version of a doctor I envision?
Your responses to these questions will build a foundation where you can then build your extracurriculars around it, and hours are something that follow along as a result.
The reason why I say this is because having genuine, personal answers to the above questions really helps you to do extracurriculars in a way that demonstrates a cohesive narrative about who you are and what you value, instead of having your application look like you were just crossing off a pre-med checklist. Writing a compelling application that shows who you are and clearly expresses your interests and motivations is far more important than simply having X hours in research, Y hours in volunteering and Z hours in shadowing. If you truly are a hard-working, resilient student driven to become a doctor, you will definitely have a lot of hours in every category by the time you are ready to apply.
Of course, extracurriculars are important but don't forget to also establish a study habit that works for you so you can balance your extracurriculars while maintaining high GPA, which will open many doors for you in the future.
In terms of the actual numbers, the hours you wrote in your post seem a bit ambitious but not impossible. As long as all the other components of your application is good, those numbers will definitely allow you to be competitive for even Top 20 schools. Keep in mind if you have a lot of hours, it probably makes sense to show high impact in whatever activity you did, such as publications or presentations in research, and some story about what you learned or how you closely impacted somebody else during volunteering. In fact, I would say showing impact in your activities is more important than the absolute number of hours spent in the activities.
