Sunday, December 20th.... HEAVY CHEST/LIGHT LEGS

I am always energetic on Sunday mornings, having come off a rest day. This is usually my most intense workout of the entire sequence and leads to the most oxygen debt (out of breath!).

A1) Incline Dumbell Press...(75 lbs)...3 sets of 10 reps...followed by:
A2) Crossover Lunges..(bodyweight).3 sets of 10 (ea. leg)..followed by:
A3) Standing Calf raises (bodyweight)..3 sets of 25 reps...rest 30 sec..and repeat

B1) Flat Dumbell flys...(45 lb on sets 1&2, 50 lbs on last set)...3 sets of 12-12-10...then:
B2) One legged squats onto bench (pistols) ......3 sets of 10 ea. leg.....followed by:
B3) more Calf Raises.....(bodyweight, same as before)...3 sets of 25...rest 30 sec., then repeat
Pistols video: http://www.youtube.com/watch?v=MLBAbqEZIeU

C1) Hammer Strength Bench Press...(no record of weight)...3 sets of 8 reps...followed by:
C2) Alternating lunges (bodyweight)... 3 sets of 20 ea. leg....followed by:
C3) one-legged calf raise (bodyweight)..3 sets of 10 ea. calf

D1) Flat dumbell Bench press (65 lbs).....3 sets of 10-10-8 reps...followed by:
D2) Hindu Squats...(bodyweight)....3 sets of 25 reps...THE END!
Hindu Squats video: http://www.youtube.com/watch?v=jPSVpo4mzNI

MY WEEKLY WORKOUT SEQUENCE:
This is how I plan on breaking down my week in the gym:
Sunday: Heavy Chest, Light legs
Monday: Heavy Back, light hamstrings, core
Tuesday: Shoulders, Heavy Calves
Wednesday: OFF, Yoga day...no weights!
Thursday: Heavy Legs/light chest & back
Friday: Biceps/Triceps/Abs
Saturday: OFF, complete rest from any form of exercise

***more explanations later...Goal here is conditioning and adding muscular bodyweight....my cardio comes from the oxygen debt attained from workout....I am also slightly increasing calories and protein intake....