JYM Winners Weekend

Five JimStoppani.com Challenge winners produced five unique (and challenging) workouts to keep your muscles guessing… and growing.

During my last JimStoppani.com Winner’s Weekend, I offered the five JYM Army members – Diane, Lesly, Matt, Stephen, and Steven – yet another challenge: To create their own workouts within specific parameters defined by me.

I based this concept off the popular cooking show “Chopped.” And I did it to see how much the five of them have learned in the past months and years as JimStoppani.com members, but also to learn a thing or two from them.

Here’s the JYM Weekend “Chopped” Challenge I offered them:

Dear Challenge Winners,

Welcome to the JYM! Your challenge, if you accept it, is to create the best whole-body workout possible using the following 9 exercises.

  1. Bench Press
  2. Row
  3. Lateral Raise
  4. Squat
  5. Shrug
  6. Curl
  7. Triceps Extension
  8. Calf Raise
  9. Crunch

You must decide what variation of each movement to use, exercise order, number of sets and reps, and what intensity techniques you’ll use (if any). On Saturday, you must explain the design of the workout to me, what the main goal is, and how the workout is designed to achieve that goal. You must also walk me through a demonstration of all exercises, showing how to perform each one properly.

One caveat: None of your exercise variations can be the same, since we’re all going to do the workouts simultaneously at The JYM in Hollywood. So, no duplicate exercises. If we find any that are the same, you’ll have to think on the fly and come up with a unique variation of the movement – the same way you would if training at a crowded gym.

Good luck! And if you get stuck, just think “WWJD” – What Would Jim Do?

And the Winners Are…

All five winners came up with great workouts, but I only had two trophies to award – one for “Best Program Design” and the other for “Best Exercise Form.” In other words, the best workout designer and the best exercise technician.

The winners…

Best Program Design: Diane Kelley

Best Exercise Form: Matt Garza

I’m super proud of both Diane and Matt, as well as the Lesly, Stephen, and Steven. But also, I want everyone else to learn from their workouts – I shouldn’t be the only one you learn from!

That said, below you’ll find all five JYM Weekend “Chopped” Workouts (you can download them all, too, by using the Jim Stoppani app). Plug these one-off routines into your training whenever you want – on consecutive days, one at a time for “active rest” workouts, whatever you prefer.

Hope you enjoy these workouts and learn something from them. And maybe next time Winner’s Weekend in Hollywood rolls around I’ll be asking you for your workout!

JYM Weekend “Chopped” Workouts

Diane Kelley (winner, Best Program Design)

Goal: Fat Loss

ExerciseSetsReps
Reverse-Grip Dumbbell Bench Press +310*
One-Arm Dumbbell Row310*
Standing Calf Raise215
Cable Sumo Squat +310*
One-Arm Cable Lateral Raise310*
Cable Toe Raise215
Cable Overhead Triceps Extension +310*
Behind-the-Back Cable Curl310*
Seated Calf Raise215
Cable Shrug +320*
Cable Crunch320*

Exercises with a “+” between them are to be done as supersets. Other exercises (standing calf raise, cable toe raise, seated calf raise) are performed in between superset pairings.  

*On the third (last) set, do one rest-pause. 

Download Diane’s Workout Here

Matt Garza (winner, Best Exercise Form)

Goal: Hypertrophy (muscle growth)

ExerciseSetsReps
Bench Press +312-15
Barbell Bent-Over Row312-15
Barbell Squat +312-15
Crunch3To failure
Dumbbell Lateral Raise +312-15
Dumbbell Row312-15
Barbell Triceps Extension +312-15
Barbell Curl312-15
Standing Calf Raise +312-15
Calf Machine Shrug312-15

Exercises with a “+” between them are to be done as supersets. No rest between sets. 

Download Matt’s Workout Here

Lesly Donahoe

Goal: Strength

ExerciseSetsReps
Front Squat65, 5, 5, 5, 5, 30
Dumbbell Bench Press65, 5, 5, 5, 5, 30
Reverse-Grip Barbell Bent-Over Row65, 5, 5, 5, 5, 30*
Leaning Dumbbell Lateral Raise65, 5, 5, 5, 5, 30*
Triceps Kickback65, 5, 5, 5, 5, 30*
Barbell Curl65, 5, 5, 5, 5, 30*
Dumbbell Shrug65, 5, 5, 5, 5, 30*
Seated Calf Raise65, 5, 5, 5, 5, 30*
Roman Chair Crunch65, 5, 5, 5, 5, 30*

For each exercise, select a weight with which you can get five reps on all five sets. 

Rest 2-3 minutes between all sets.  

*On the last set of each exercise, lighten the weight considerably and perform one last set to failure at around 30 reps. 

Download Lesly’s Workout Here

Steven White

Goal: Size and Strength

ExerciseSetsReps
Bench Press38-10
Triceps Pressdown38-10
Incline Bench Press38-10
Barbell Bent-Over Row38-10
Reverse-Grip Bench Press38-10
Cable Behind-the-Back Curl38-10
Hack Squat38-10
Barbell Behind-the-Back Shrug38-10
Barbell Shoulder Press38-10
Leg Raise38-10
Seated Calf Raise38-10

Download Steven’s Workout Here

Stephen Richnafsky

Goal: 5-Week Hypertrophy and Strength Program

(*Feel free to follow Stephen’s program for 5 consecutive weeks; the other four workouts in this article are more suitable for active rest days.)

Day 1

ExerciseSetsReps
Bench Press +435, 20, 10, 5
Barbell Bent-Over Row435, 20, 10, 5
Incline Bench Press +435, 20, 10, 5
Chin-Up435, 20, 10, 5
Reverse-Grip Bench Press +435, 20, 10, 5
Reverse-Grip Barbell Bent-Over Row435, 20, 10, 5
Barbell Shoulder Press +435, 20, 10, 5
Barbell Upright Row435, 20, 10, 5
Barbell Shrug +435, 20, 10, 5
Straight-Arm Pushdown435, 20, 10, 5
Standing Calf Raise +435, 20, 10, 5
Kettlebell Toe Raise435, 20, 10, 5
Leg Press Calf Raise +435, 20, 10, 5
Seated Calf Raise435, 20, 10, 5

Day 2

ExerciseSetsReps
Squat +435, 20, 10, 5
Hanging Leg Raise435, 20, 10, 5
Leg Press +435, 20, 10, 5
Ab Roll-Out435, 20, 10, 5
Hack Squat +435, 20, 10, 5
Crunch435, 20, 10, 5
Barbell Lying Triceps Extension +435, 20, 10, 5
Seated Barbell Curl435, 20, 10, 5
Close-Grip Bench Press +435, 20, 10, 5
Smith Machine Curl Throw435, 20, 10, 5
Barbell Wrist Curl +435, 20, 10, 5
Barbell Reverse Wrist Curl435, 20, 10, 5
Leg Press Calf Raise +435, 20, 10, 5
Seated Calf Raise435, 20, 10, 5

Day 3

ExerciseSetsReps
Dumbbell Bench Press +435, 20, 10, 5
Dumbbell Bent-Over Row435, 20, 10, 5
Dumbbell Flye +435, 20, 10, 5
Wide-Grip Lat Pulldown435, 20, 10, 5
Reverse-Grip Dumbbell Bench Press +435, 20, 10, 5
Reverse-Grip Lat Pulldown435, 20, 10, 5
Arnold Press +435, 20, 10, 5
Dumbbell Upright Row435, 20, 10, 5
Behind-the-Back Dumbbell Shrug +435, 20, 10, 5
Dips435, 20, 10, 5
Cable Rear Delt Flye +435, 20, 10, 5
Cable Shrug435, 20, 10, 5
Hack Squat Machine Calf Raise +435, 20, 10, 5
One-Leg Standing Calf Raise435, 20, 10, 5
Smith Machine Seated Calf Raise +435, 20, 10, 5
Dumbbell Seated Calf Raise435, 20, 10, 5

Day 4

ExerciseSetsReps
Deadlift +435, 20, 10, 5
Decline Crunch435, 20, 10, 5
Front Squat +435, 20, 10, 5
Side Plank Reach Through435, 20, 10, 5
Dumbbell Reverse Lunge +435, 20, 10, 5
Lying Leg Raise435, 20, 10, 5
One-Arm Dumbbell Triceps Extension +435, 20, 10, 5
Prone Incline Dumbbell Curl435, 20, 10, 5
Cable Pressdown +435, 20, 10, 5
High Cable Curl435, 20, 10, 5
Rope Pressdown +435, 20, 10, 5
Behind-the-Back Cable Curl435, 20, 10, 5
One-Arm Dumbbell Wrist Curl +435, 20, 10, 5
One-Arm Dumbbell Reverse Wrist Curl435, 20, 10, 5
Cable Wrist Curl +435, 20, 10, 5
Dumbbell Side Reverse Wrist Curl435, 20, 10, 5

Day 5

ExerciseSets*Reps*
Decline Bench Press 620 sec.
Seated Cable Row (close grip)620 sec.
Walking Lunge620 sec.
Standing Dumbbell Shoulder Press620 sec.
Dumbbell Shrug620 sec.
Hack Squat620 sec.
Standing Overhead Barbell Triceps Extension 620 sec.
Hammer Curl620 sec.
Machine Wrist Curl620 sec.
Crunch620 sec.

Exercises with a “+” between them are to be done as supersets.

*Perform Tabata-style: 20 seconds of reps per set, with only 10 seconds rest in between. 

Download Stephen’s Workout Here