Been a bit dead in these health forums for a while.
Would like some advice on the plans I'm planning to undertake. I'd also be interested in seeing what sort of fitness regime you lads go through on a weekly basis.

I've come up with this at the moment as I'm looking to improve cardio quickly but at the same time get some hypertrophy going before switching eventually to a more MMA and power specific work out.....

Mornings (about 4-5 per week)

Core session:

Crunches, Reverse trunk curl, Bridging, Leg Raises, Squats, Ab Backstrokes

Followed by a 30 minute Interval run (run 90 seconds, sprint 30, walk 60)


Evenings:
(Chest and Arms one day. Back and Shoulders the next)

Chest and Arms: (2-3 per week)

Chest Press, Push Ups, Pec Fly, Dips, Pull Ups, Squats, Lunges

Back and Shoulders

Shoulder Press, Lat Pulldown, Seated Row, Lat Raises, Leg Press, Step ups

I'm doing an average of 3-4 sets of each with reps usually between 8-12.

I try and get the core session and cardio down early morning and alternate the upper body workouts each night with some leg work blended amongst all of it (my leg strength is terrible at the minute).

Also doing several 3 minute rounds of bag work per day.

Can anyone a bit more experienced or knowledgeable give me some tips or advice about that plan.
Too much or too little! Is there enough variation, all areas covered etc etc.

Any constructive criticism or help is appreciated., I'd like to be safe in the knowledge that what I'm embarking on is the right way to go about things. Also any advice on supplements or additonal protein etc I made need.

Cheers