X-Man workout? Thoughts anyone?

I belive this was a workout featured in Flex, the idea was to create a literal X with your body, large upperbody tapering into a tiny waist with large bulging legs. Small obliques as well. Its a 5 day split and is recommended for use for at least 12 weeks. I was wondering if anyone had any comments on this.
Im currently 6'3 190ish 11% BF and I am trying to put on about 10-15 lbs in the 12 weeks.

Thanks for the inputs to anyone who does...... Workout is below.



Workout 1 (Delts/Back)
Standing Dumbell Presses (4 x 15,12,10,8)
Wide Grip Upright Rows (4 x 12,10,8,8)
Standing Side Laterals (4 x 15,12,10,8)
Straight Arm Pulldowns (3 X 10,10,10)
Seated Rows (3 x 10, 10, 10)

Workout 2 (Arms/Abs)
Rope Pushdowns (3 x 12, 12, 12)
Standing alternate curls (3 x 10,10,10)
Dips (3 x To Failure)
Superset Hammer Curls (3 x 8,8,8)
Incline French Press (3 x 10,10,10)
Superset Incline Dumbell Curls (3 x 8,8,8)
Forward Crunches (3 x 20,20,20)
Superset Reverse Crunches (3 x 20,20,20)

Workout 3 (Quads/Hams/Calves)
Smith Machine Squats (3 x 15,12,10)
Hack Squats (3 x 12,10,8)
Leg presses (3 x 10,10, 8)
Leg extentions (3 x 15,12,10)
Leg Curls (3 x 15,12,10)
Stiff-Legged Deadlifts (3 x 12, 12, 12)
Seated Calf Raises (3 x 15, 15, 15)
Standing Calf Raises (2 x 12, 12)

Workout 4 (Back/Delts)
Wide-Grip pulldowns (front) (4 x 15,12,10,8)
Wide-Grip pulldowns (back) (4 x 12, 12, 12, 12)
Wide-Grip rows (smith machine) (4 x 10,10,10,10)
Bent Laterals (2 x 12, 12)
Angeled one-arm side laterals ( 2 x 10,10)
Alternate front laterals (2 x 10,10)

Workout 5 (Chest/Abs)
Incline bench presses (3 x 12,10,8)
Flat dumbell presses ( 3 x 12,10,8)
Incline flyes (3 x 10,10,10)
Cable Crossovers (3 x 15, 15, 15)
Forward crunches (3 x 20,20,20)
Reverse Crunches (3 x 20,20,20)

If the routine was in Flex, then its not for you unless you are chemically enchanced. For a natural litter, this routine has way too much volume and will not allow you to recover and grow.

[quote]workout featured in Flex[/quote]

...nuff said. Prerequisites for these programs are flabbergasting genetics and/or vitamin S

Alright well I like all the exercises used here... are there ones I should cut out or should I adjust reps/set #'s?

Little more then. This program sucks would be helpful :P

Thanks

Well, firslty I would suggest a 4 day split. However if you want to keep it at 5 days and the split they have, this is how I would alter exercises/sets/reps:


Workout 1 (Delts/Back)
Deadlift (4 x 6-10)
Military Presses (4 x 6-10)
Seated Rows (3 x 6-10)
Standing Side Laterals (3 x 6-10)
Shrugs (3 x 6-10)

Workout 2 (Arms/High Rep Abs)
Weighted Tricep Dips (3 x 6-10)
BB Curls (3 x 6-10)
Skullcrusher or CGBP Press (3 x 6-10)
Standing Hammer Curls (3 x 6-10)
Rope Pushdowns (2 x 8-12)
Incline Dumbell Curls (2 x 8-12)
Forward Crunches (3 x 15-20)
Reverse Crunches (3 x 15-20) //supersetting optional)

Workout 3 (Quads/Hams/Calves)
Squats (4 x 8-12)
Leg press (4 x 8-12)
SLDL (3 x 6-10)
Seated Calf Raises (3 x 10-15)
Ham Curls (3 x 6-10)
Standing/Donkey Calf Raises (3 x 10-15)

Workout 4 (Back/Delts)
Weighted Pullups/Chins (4 x 6-10)
Wide-Grip pulldowns (back) (3 x 6-10)
BB Rows (3 x 6-10)
Bent Laterals (3 x 8-12)
Rope upright rows (3 x 8-12)

Workout 5 (Chest/Low Rep Abs)
Incline bench presses (4 x 6-10)
Decline dumbell presses (4 x 6-10)
Weighted Chest Dips (3 x 6-10)
Incline crunches/situps (3 x 6-10)
Weighted Leg Raises (3 x 6-10)

when i first read the title... i thought he was talking about the mutant x men ... wolverine be throwin up mad weight

[QUOTE=Nixxon]Alright well I like all the exercises used here... are there ones I should cut out or should I adjust reps/set #'s?

Little more then. This program sucks would be helpful :P

Thanks[/QUOTE]

Stuart McRobert is the only one who talks sense when it comes to natural lifting in Flex. He recommends in a bulking program you should concentrate on compound lifts that will boost your GH and testosterone levels, rather that all this over-training (I mean 6 exercises for Arms overall, and working some bodyparts twice a week like the back and shoulders). If you want to workout more often, then work each bodypart twice over a minimum of 9 days.
You should let your muscles break down and repair so they come back larger, rather than breaking them down all the time.

[QUOTE=Max Protein]If you want to workout more often, then work each bodypart twice over a minimum of 9 days.
You should let your muscles break down and repair so they come back larger, rather than breaking them down all the time.[/QUOTE]

Well I don't really need to workout each bodypart twice a week....

So would you reccomened say... 2 large compound combined with 2 isolation exercises per body part? (Legs: Squat, SLDL, Leg Curl, Leg Extention, Seated calf) and follow this type of method per body part?

I don't really mind to change my workout completely, but I can't seem to find a set routine that I like until I came across this one... so if possible could somone tell me what routine would be good for mass while taking exercises from the one I originally posted and throwing in a few new ones if needed?

Thanks to everyone who replied so far.

[QUOTE=Nixxon]Well I don't really need to workout each bodypart twice a week....

So would you reccomened say... 2 large compound combined with 2 isolation exercises per body part? (Legs: Squat, SLDL, Leg Curl, Leg Extention, Seated calf) and follow this type of method per body part?

I don't really mind to change my workout completely, but I can't seem to find a set routine that I like until I came across this one... so if possible could somone tell me what routine would be good for mass while taking exercises from the one I originally posted and throwing in a few new ones if needed?

Thanks to everyone who replied so far.[/QUOTE]


mon: chest/triceps
-flat bench press 4x6-8
-incline DB bench press 3x8-10
-parallel bar dips 4x6-8(add weight if you need to)
-ez-bar exstensions 3x8-10
-rope pushdowns 2x8-10

tu: back/biceps
--deadlifts 4x6-8
-bent over BB rows 4x6-8
-underhand grip chins(grip a little wider than shoulder width parts) as many sets as it takes you to do 30 reps
-BB curls 4x6-8
-hammer curls 2x8-10

th: delts/traps/grip
-standing or seated overhead BB press 4x6-8
-rear laterals 3x8-10
-side lateals 3x8-10
-BB or DB shurgs 4x8-10
-face pulls 2x8-10
-grip work

f: legs
-squats 4x6-8
-SLDLs 4x6-8
-leg press or lunges 3x8-10
-weighed hypers or leg curls 3x8-10
-calf work

[QUOTE=Nixxon]
So would you reccomened say... 2 large compound combined with 2 isolation exercises per body part? (Legs: Squat, SLDL, Leg Curl, Leg Extention, Seated calf) and follow this type of method per body part?[/QUOTE]

Not per bodypart. For large bodyparts (back, legs), yes. For smaller bodyparts (bis, tris, abs, calves) pick one compound movement (compound = multi-joint which enables you to use heavier weight) and one isolation. For "medium" bodyparts (chest, delts) use two compound and one isolation.
It's the compound movements that will build your physique and give you a nice base or foundation to work on. Focus on getting stronger in these exercises, when you fail at 8 or 9 reps try for a weight which makes you fail at 5 or 6.

Alright so how does this look now? As far as a mass building workout. Im mainly looking to build overall about 15 lbs in 12-15 weeks. I'll do each of the following in the order I list them. Taking creatine, no-explode and protein shakes along with eating alot of the right stuff.
About 7-8 hours of sleep a night.



Workout 1 (Shoulders/Traps)
Standing Dumbell Presses (3 x 6-8)
Wide Grip Upright Rows (3 x 6-8)
Standing Side Laterals (3 x 6-8)
Bent Laterals (2 x 12, 12)
Alternate front laterals (2 x 10,10)

Workout 2 (Arms/Abs)
Rope Pushdowns (3 x 6-8)
Standing alternate curls (3 x 6-8)
Dips (3 x To Failure)
Hammer Curls (3 x 8,8,8)
Incline French Press (3 x 10,10,10)
Incline Dumbell Curls (3 x 8,8,8)
Forward Crunches (3 x 20,20,20)
Superset Reverse Crunches (3 x 20,20,20)

Workout 3 (Quads/Hams/Calves)
Squats (3 x 6-8)
Leg presses (3 x 6-8)
Leg extentions (3 x 8-10)
Leg Curls (3 x 8-10)
Stiff-Legged Deadlifts (3 x 6-8)
Seated Calf Raises (3 x 6-8)
Standing Calf Raises (2 x 12, 12)

Workout 4 (Back)
Wide-Grip pulldowns pullups (3x to failure)
Wide-Grip pulldowns (front) (3 x 6-8)
Seated Rows (3 x 10, 10, 10)
Deadlifts (3 x 6-8)

Workout 5 (Chest/Abs)
Incline bench presses (3 x 6-8)
Flat dumbell presses ( 3 x 6-8)
Incline flyes (3 x 10,10,10)
Cable Crossovers (3 x 8-10)
Forward crunches (3 x 20,20,20)
Reverse Crunches (3 x 20,20,20)

Comments in CAPS below

[QUOTE=Nixxon]
Workout 1 (Shoulders/Traps)
Standing Dumbell Presses (3 x 6-8)
Wide Grip Upright Rows (3 x 6-8)
Standing Side Laterals (3 x 6-8)
Bent Laterals (2 x 12, 12)
Alternate front laterals (2 x 10,10)
I WOULD DO SHRUGS INSTEAD OF UPRIGHT ROWS - FEEL IT BETTER IN THE TRAPS AND FAR LESS RISK OF RC INURY. I WOULD ALSO DITCH THE FRONT LATERALS - NOT NEEDED IMO. DO 4 SETS OF THE FIRST 2 EXERCISES, THEN 3 SETS EACH OF SIDE AND BENT LATERALS. MORE THAN ENOUGH.

Workout 2 (Arms/Abs)
Rope Pushdowns (3 x 6-8)
Standing alternate curls (3 x 6-8)
Dips (3 x To Failure)
Hammer Curls (3 x 8,8,8)
Incline French Press (3 x 10,10,10)
Incline Dumbell Curls (3 x 8,8,8)
Forward Crunches (3 x 20,20,20)
Superset Reverse Crunches (3 x 20,20,20)
WAY TOO MUCH FOR ARMS IMO, AND YOU SHOULD TRY AND START WITH THE MORE COMPOUND MOVEMENTS. SO I WOULD
- DO WEIGHTED DIPS FIRST, FOLLOWED MY BB CURLS
- THEN DO ROPE FRENCHPRESS/SKULLCRUSHERS AND HAMMER CURLS
- END WITH ROPE PUSHDOWNS AND INCLINE DB CURLS BUT ONLY 2 SETS OF EACH IMO
- END WITH ABS

Workout 3 (Quads/Hams/Calves)
Squats (3 x 6-8)
Leg presses (3 x 6-8)
Leg extentions (3 x 8-10)
Leg Curls (3 x 8-10)
Stiff-Legged Deadlifts (3 x 6-8)
Seated Calf Raises (3 x 6-8)
Standing Calf Raises (2 x 12, 12)
DITCH THE EXTENSIONS IMO. RATHER DO 4 SETS EACH OF SQUATS AND LEGPRESS. ALSO I WOULD DO SLDL BEFORE HAM CURLS FOR SURE. THE REST LOOKS OK, BUT I WOULD DO 3 SETS FOR BOTH CALF EXERCISES (THEY ARE STUBBORN MUSCLES)

Workout 4 (Back)
Wide-Grip pulldowns pullups (3x to failure)
Wide-Grip pulldowns (front) (3 x 6-8)
Seated Rows (3 x 10, 10, 10)
Deadlifts (3 x 6-8)
START WITH DEADLIFTS IMO. THEN MOVE ONTO VERTICAL MOVEMENTS - I WOULD PERSONALLY DO WEIGHTED PULLUPS OR CHINS AS THEY ARE SUPERIOR TO PULLDOWNS IMO. THUS IF YOU DO WIDE GRIP PULLUPS, I WOULD FOLLOW WITH NARROW GRIP CHINS. END WITH ROWS. SEATED CABLE ROWS ARE OK BUT GOOD OL' BB ROWS ROCK.

Workout 5 (Chest/Abs)
Incline bench presses (3 x 6-8)
Flat dumbell presses ( 3 x 6-8)
Incline flyes (3 x 10,10,10)
Cable Crossovers (3 x 8-10)
Forward crunches (3 x 20,20,20)
Reverse Crunches (3 x 20,20,20)
IMO DO INCLINE AND DECLINE. FLAT IS OVERRATED. THE REST LOOKS GOOD. I WOULD PERSONALLY DO ANOTHER COMPOUND MOVEMENT INSTEAD OD CROSSOVERS, SUCH AS WEIGHTED CHEST DIPS. DO THOSE AFTER THE PRESSING MOVEMENTS AND END WITH FLYES.
[/QUOTE]


Cheers,
X

Here's my own personal take on this workout... :D

[QUOTE=Nixxon]Workout 1 (Shoulders/Traps)
Standing Dumbell Presses (3 x 6-8)
Wide Grip Upright Rows (3 x 6-8)
Standing Side Laterals (3 x 6-8)
Bent Laterals (2 x 12, 12)
Alternate front laterals (2 x 10,10)
[i]Bent laterals and front laterals.... not neccessary at this stage of development. These are really "competition" moves that pre-contest bodybuilders use to bring out the details in the delt area. They don't contribute to width. Also, you want 10-12 reps on side laterals, this is never an exercise done with heavy weight. It's done slowly, concentrating on the contraction.[/i]


Workout 2 (Arms/Abs)
Rope Pushdowns (3 x 6-8)
Standing alternate curls (3 x 6-8)
Dips (3 x To Failure)
Hammer Curls (3 x 8,8,8)
Incline French Press (3 x 10,10,10)
Incline Dumbell Curls (3 x 8,8,8)
Forward Crunches (3 x 20,20,20)
Superset Reverse Crunches (3 x 20,20,20)
[i]Far too much work for the arms. Barbell curls are a superior mass-builder to anything listed here, except perhaps hammer curls. Just do two exercises each for the bis and tris, I'd recommend pressdowns and lying french presses for tris and barbell curls and concentration curls for the bis.[/i]

Workout 3 (Quads/Hams/Calves)
Squats (3 x 6-8)
Leg presses (3 x 6-8)
Leg extensions (3 x 8-10)
Leg Curls (3 x 8-10)
Stiff-Legged Deadlifts (3 x 6-8)
Seated Calf Raises (3 x 6-8)
Standing Calf Raises (2 x 12, 12)
[i]The legs need higher reps to bring out the muscles as they're such a huge muscle group. Choose presses or extensions as your secondary movement for the quads, don't do both.[/i]

Workout 4 (Back)
Wide-Grip pulldowns pullups (3x to failure)
Wide-Grip pulldowns (front) (3 x 6-8)
Seated Rows (3 x 10, 10, 10)
Deadlifts (3 x 6-8)
[I]This looks fine, but you may want to sub pulldowns for barbell rows, a superior movement for thickness - ask Dorian Yates. Again, at this stage you don't need two exercises for width.[/i]


Workout 5 (Chest/Abs)
Incline bench presses (3 x 6-8)
Flat dumbell presses ( 3 x 6-8)
Incline flyes (3 x 10,10,10)
Cable Crossovers (3 x 8-10)
Forward crunches (3 x 20,20,20)
Reverse Crunches (3 x 20,20,20)
[i]Far too much work for the chest. Crossovers are again a detail movement for bodybuilders in precontest preparations and as such a terrible mass-builder.[/i]
[/QUOTE]

Follow RipStone's workout and change the sets and reps to suit your energy and endurance.

You have to remember the x-man workout was tailored after bodybuilders like Frank Zane. It's not made to make you very thick. It's made to made you very wide. Give you that x frame. That's why certain exercises aren't stressed such as back squats which give u a lot of hips. The program is really good. If u want to make variation change the rep ranges so you can go a little heavier. Or do what I did lose pulldowns and do pullups instead. But the cable stuff is to keep you from using too much core and causing a bulging of your hips.

[QUOTE=Nixxon;7419808]Alright well I like all the exercises used here... are there ones I should cut out or should I adjust reps/set #'s?

Little more then. This program sucks would be helpful :P

Thanks[/QUOTE]

Bodybuilders also strive for the X shape, maybe follow a popular bodybuilding oriented program.

strong 8 year bump...yaaaa buddy