Problem areas help please

use2Bfat

use2Bfat

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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!
 
RegisterJr

RegisterJr

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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
 
mountainman33

mountainman33

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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.
 

kisaj

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Deadlift
SLDL
Fr Squats
calf work, both standing and seated. 4x week.
 
GeekPoop

GeekPoop

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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 :(
 
jilldunnfit

jilldunnfit

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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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