Building the X Frame: 10 Week Muscle Building Workout
If you draw an X across the human body from shoulder to thigh on both sides you’ll easily have discovered where the human eye focuses.
The X intersects over the abs and that is the center point where we tend to look at a physique.
Whether we’re aware of it or not we are drawn to the center and then peripherally to the outer arms of the X, namely the shoulders and calves.
Why am I saying all this? Well-developed shoulders, abs and calves are the cornerstones of the classic X frame body.
Broadly built deltoids, a flat waspish midsection, and diamond cut calves define a balance and proportion that huge arms and thighs just can’t pull off. Build these areas and you’ll instantly improve your ability to fill the room.
Below is a simple program that stresses the development of these areas while brining your whole body into balance. Other areas may take a little of a backseat while you bring up your very own X frame.
The 10 Week X Frame Muscle Building Workout
In this workout routine, you will perform each workout twice per week. Workout 1 could be Mondays and Thursdays while Workout 2 could be Tuesdays and Fridays.
Rest for 30-60 seconds between each set and exercise. You'll likely find 45 second rest periods to be the sweet spot.
Workout 1
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1. Incline Bench Press | 2 x 12 | 5 x 6-10 |
| 2. Wide Grip Pull Up | 2 x 12 (on pull down) | 5 x failure |
| 3. Seated Dumbbell Lateral Raise | 1 x 12 | 4 x 10-15 |
| 4. Standing Rear Deltoid Cable Crossover | - | 4 x 10-15 |
| 5. Seated Dumbbell Arnold Press | - | 4 x 6-10 |
| 6. Barbell Shrug | - | 3 x 6-10 |
| 7a. Ab Crunch | - | 3 x 15-20 |
| 7b. Lying Leg Lift | - | 3 x 15-20 |
| 7c. Bicycle Crunch | - | 3 x 15-20 |
Workout 2
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1. Machine Standing Calf Raise | 1 x 12 | 3 x 10-15 |
| 2a. Single Leg Calf Raise | - | 3 x 10-15 |
| 2b. Seated Calf Raise | - | 3 x 10-15 |
| 3. Front Squat | 2 x 12 | 4 x 6-10 |
| 4. Dumbbell Stiff Leg Deadlift | 1 x 12 | 4 x 6-10 |
| 5. Barbell Walking Lunge | - | 3 lengths |
| 6a. Barbell Curl | 1 x 12 | 4 x 6-10 |
| 6b. Tricep Dip | 1 x 12 | 4 x 6-10 |
| 7a. Sit Up | - | 3 x 15-20 |
| 7b. Hanging Leg Raise | - | 3 x 15-20 |
| 7c. Plank | - | 30 Secs |