Clinton Portis' Southeast Jerome Workout Routine

If you followed the history of this blog, the you know that I'm a Redskins Diehard who will probably get so revved up during a game that TVs are vulnerable to my psychotic behavior. But this season I have seen a great shift in my in-game antics. Its one of calm like one that you get after being outside after a t-storm. And the cause for the sudden shift, the MVP of the season thus far Clinton Portis, who I had a chance of meeting once. Cool dude, cool dude. He gives off a "T.I." sort of aura. But he looked sorta small, which is somewhat explained by this:

"Washington head strength coach John Dunn has finally begun to make some headway with Portis' apparent disdain for weightlifting. During the 2005 off-season, Portis committed wholeheartedly to Dunn, hitting the squat rack and the bench with zeal and packing on more than 20 pounds of muscle--up to 225 pounds from 204 last season."

Here is Dunn's off-season workout for every Redskin (I really hope that I don't jinx my team):

WEEKS 1 : 3 : 5

Each Workout Done Twice Per Week

Exercise                                S  R

Neck Flexion/Extension/Lateral Flexion  1  15
Dumbbell Shrug                          1  15
Dumbbell Bench Press                    3  12
Lat Pulldown                            1  12
Hammer Strength Seated Row              1  12
Dumbbell Overhead Press                 3  12
Dumbbell Pullover                       1  12
Lat Pulldown                            1  12
Hammer Strength Incline Press           1  12
Barbell Squat                           3  15
Leg Curl                                2  12
Leg Extension                           2  12
Walking Lunge                           1  30
Trap-Bar Deadlift                       1  25

WEEKS 2 : 4 : 6

Each Workout Done Twice Per Week

Exercise                                S  R

Neck Flexion/Extension/Lateral Flexion  1  15
Dumbbell Shrug                          2  15
Dumbbell Overhead Press                 3  12
Dumbbell Lateral Raise                  2  12
Dumbbell Front Raise                    2  12
One-Arm Dumbbell Row                    2  12
Hammer Strength Rear-Delt Flye          1  15
Dumbbell Incline Press                  2  12
Reverse-Grip Lat Pulldown               1  12
Hammer Strength Wide Chest              1  12
Leg Curl                                2  12
Leg Extension                           2  12
Barbell Squat                           2  15
Step-Up                                 1  10
Lateral Lunge                           1  25
Trap-Bar Deadlift                       1  15

*S - Sets, R-Reps

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