Whether a bodybuilder, fitness, figure, bikini athlete, or even a casual lifter trying to build a "statuesque" physique, everyone is after the "X-frame." This simply means the appearance of wide shoulders, a V-shaped back, tight abs, narrow hips, and sweeping thighs. While some are born with a bone structure that is tailor-made for creating this look, others can help create it through proper training methods and exercise choices. Below are some "X-cellent X-frame" building routines!

Shoulders

• DB Side Lateral... 3 x 13-15
• Just Wider Than Shoulder Width Grip BB Upright Row... 3 x 10-12
• Smith Machine Behind the Neck Press (note: only lower to earlobe level)... 3 x 7-9

Back

• Stiff Arm Pulldown or DB Pullover... 3 x 16-20
• CG Pulldown... 3 x 13-15
• Underhand Grip BB Bent Row or Seated Cable Row... 3 x 10-12
• One Arm DB Row... 3 x 7-9

Quads

• Leg Extension (note: turn feet inward slightly at the top)... 3 x 13-15
• Narrow Stance Hack Squat... 3 x 10-12
• Narrow Stance Leg Press... 3 x 7-9