Problem areas help please

  1. 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!


  2. 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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  3. 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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  4. Make sure some of that cardio is HIIT based...
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  5. Deadlift
    SLDL
    Fr Squats
    calf work, both standing and seated. 4x week.

  6. hyper extensions is what I always do

    and for quads

    just high rep leg exercise

    calves no idea.. i have none
    Serious Nutrition Solutions

  7. 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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