Problem areas help please

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    use2Bfat's Avatar
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    Problem areas help please


    Stats:
    170 pounds
    5' 9
    10% bodyfat

    Problems:
    Lower back is out if shape
    Can't get my legs defined or my calves to grow
    Starting to see V lines but not completely yet

    Questions:
    What exercises can I do to tighten my lower back?

    How can I make my quads pop and calves grow?

    Tips for getting to 8% bodyfat would be appreciated as well! Thanks!

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    Quote Originally Posted by use2Bfat View Post
    Questions:
    What exercises can I do to tighten my lower back?

    How can I make my quads pop and calves grow?

    Tips for getting to 8% bodyfat would be appreciated as well! Thanks!
    1) good mornings

    2) front squats, up calves to 2x week (assuming you only train them once now)

    3) more cardio
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    Quote Originally Posted by RegisterJr View Post
    1) good mornings

    2) front squats, up calves to 2x week (assuming you only train them once now)

    3) more cardio
    ^ Sums it up nicely right there.
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    Make sure some of that cardio is HIIT based...
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    Deadlift
    SLDL
    Fr Squats
    calf work, both standing and seated. 4x week.
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    hyper extensions is what I always do

    and for quads

    just high rep leg exercise

    calves no idea.. i have none
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    Deadlifts, Hyperextensions, and good mornings.

    For quads, high rep leg extensions and hack squats.

    Calves...seated calf press and standing calf raises are great.

    Also, incorporate some plyometrics into your routine.
  

  
 

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