Training.

3/11 - Back: Low pulley pull (1 x 12) / lat pull-down (1 x 12) / two dumbbell bench rows (1 x 12) Triceps: Close-grip dip (1 x 12) / rope pull-down (1 x 12) / kickbacks (1 x 12) Forearms: Barbell wrist curl (1 x 12) / reverse barbell curl (1 x 12) / zottman curls (1 x 12) 13m moderate cardio

3/10 - MMA/Conditioning - Challenge Circuit 60/15 max [pushups, chins, situps, tri dips] - pad work [focus mitts/thai pads] x4 rounds, chins/pulls x2

3/9 - PT I - dl 3x15, calf raises 3x20, 13m moderate cardio
PT II - 60m ground mobility/grappling

3/8 - PT I - Chest: Wide-grip dips (1 x 12) / wide-grip neck press (1 x 12) / incline dumbbell press (1 x 12) / wide push-ups (1 x failure) Shoulders: Side swings (1 x 8 each side) / shoulder row (1 x 12) / side laterals (1 x 12) / bent over dumbbell laterals (1 x 12) Biceps: Preacher curl (1 x 12) / drag curl (1 x 12) / incline curls (1 x 12) / seated dumbbell curls (1 x 12) 13m moderate cardio
PT II - repeat PT I
PT III - PruFit - plate circuit x2 - ovr squat, goblet squat, rdl, crunch, pushup, curl, tri x, press - chins/pulls x2

3/7 - PT I - goblet squats 3x15, calf raises 3x20, 13m moderate cardio
PT II - MMA Conditioning - pad work/3 rounds, medicine ball ab work, chins/pulls x2

3/6 - PT I - Back: Low pulley pull (1 x 12) / lat pull-down (1 x 12) / two dumbbell bench rows (1 x 12) Triceps: Close-grip dip (1 x 12) / rope pull-down (1 x 12) / kickbacks (1 x 12) Forearms: Barbell wrist curl (1 x 12) / reverse barbell curl (1 x 12) / zottman curls (1 x 12) 13m rebounder
PT II - 60m stretching/grappling mobility work

Bodybuilding.com - Body Transformation: Fit For The Golden Age:

Bodybuilding.com - Body Transformation: Packing Fitness Onto A Full Plate: