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)
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Thread: X-Man workout? Thoughts anyone?
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10-21-2005, 02:55 AM #1
X-Man workout? Thoughts anyone?
Height: 6'3
Currently Rehabing an injured shoulder
Goal: 215 LBS 7-9% BF
Currently: 190 LBS 11-12% BF
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10-21-2005, 04:30 AM #2
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.
My Training Journal...
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"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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10-21-2005, 05:03 AM #3
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10-21-2005, 05:08 AM #4
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10-21-2005, 05:26 AM #5
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)
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10-21-2005, 05:44 AM #6
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10-21-2005, 05:58 AM #7
- Join Date: Mar 2004
- Location: London, England
- Age: 39
- Posts: 2,211
- Rep Power: 549
Originally Posted by Nixxon
You should let your muscles break down and repair so they come back larger, rather than breaking them down all the time.You gotta go through hell to get the body made in heaven.
"We are all in the gutter, but some of us find ourselves looking up at the stars." - Oscar Wilde
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Training 4 years...165lbs @ 6.5% bodyfat
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10-21-2005, 07:51 AM #8Originally Posted by Max Protein
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.Height: 6'3
Currently Rehabing an injured shoulder
Goal: 215 LBS 7-9% BF
Currently: 190 LBS 11-12% BF
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10-21-2005, 02:55 PM #9Originally Posted by Nixxon
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 workMy Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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10-22-2005, 03:06 AM #10
- Join Date: Mar 2004
- Location: London, England
- Age: 39
- Posts: 2,211
- Rep Power: 549
Originally Posted by Nixxon
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.You gotta go through hell to get the body made in heaven.
"We are all in the gutter, but some of us find ourselves looking up at the stars." - Oscar Wilde
---
Training 4 years...165lbs @ 6.5% bodyfat
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10-23-2005, 09:57 AM #11
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)Height: 6'3
Currently Rehabing an injured shoulder
Goal: 215 LBS 7-9% BF
Currently: 190 LBS 11-12% BF
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10-23-2005, 10:23 AM #12
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10-24-2005, 05:37 AM #13
- Join Date: Mar 2004
- Location: London, England
- Age: 39
- Posts: 2,211
- Rep Power: 549
Here's my own personal take on this workout...
Originally Posted by NixxonYou gotta go through hell to get the body made in heaven.
"We are all in the gutter, but some of us find ourselves looking up at the stars." - Oscar Wilde
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Training 4 years...165lbs @ 6.5% bodyfat
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01-16-2013, 01:45 PM #14
x man do's and dont's
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.
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01-16-2013, 02:48 PM #15
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01-16-2013, 04:00 PM #16
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