Problem areas help please

[use2Bfat]

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]

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]

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.

 

[wasme]

Make sure some of that cardio is HIIT based...

 

[kisaj]

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

 

[GeekPoop]

hyper extensions is what I always do

and for quads

just high rep leg exercise

calves no idea.. i have none

 

[jilldunnfit]

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.