Dr Martin James

Here is my training plan for autumn 2020. Overall I will be doing 6 hours of intense training per week in pursuit of a 32,000kcal burn target (about 4,500 a day).

Alongside weights sessions I will be doing 3×30 minute HIIT sessions (see Weekly Schedule below). During these sessions I will rotate 1 minute on a trampet and 1 minute “blast” exercises (e.g. burpees).

Weekly schedule

SUN	MON	TUE	WED	THU	FRI	SAT
Cycling 33.3 miles	HIIT (30 mins)	Weights Arms & shoulders	HIIT (30 mins)	Weights Chest & back	HIIT (30 mins)

Tuesday: Arms & shoulders

BODY PART	EXERCISE	WEIGHTS	SETS
Arms	Dumbell (DB) bicep curls	25kg	2
Arms	DB tricep extensions	25kg	2
Arms	Closed grip bench press	35kg	2
Shoulders	Upright barbell row	25kg	2
Shoulders	DB shoulder press	35kg	2
Shoulders	DB lat. raises	20kg	2

Thursday: Chest & back

BODY PART	EXERCISE	WEIGHT	SETS
Full body	Push press	30kg	2
Chest	Dumbell (DB) pull over	32.5kg	2
Chest	DB bench press on Swiss ball	35kg	2
Chest	DB pec flye on Swiss ball	25kg	2
Back	One arm reverse flye	10kg	2
Back	DB bent over rows	22.5kg	2