17 Awesome Back Exercises That You Should Do

1. Deadlift

2. Lumber Extensions 

3. Good-mornings

4. Pull-ups

5. Wide Grip Pull-downs

6. Underhand Pull-downs

7. Dumbbell Pullovers

8. Barbell Rows

9. One-Arm Dumbbell Rows

10. T-Bar Rows

11. Lying T-Bar Rows

12. Cable Rows

13. Farmers Carries

14. Machine Rows

15. Barbell Shrugs

16. Dumbbell Shrugs

17. Barbell Upright Rows

How To Get Big Calfs (Do This Everyday Or Every Other Day)

1. Standing Calf Raises 5 sets of 10-12 reps, dropset last set, rest 30 seconds between sets.
2. Donkey Calf Raises 5 sets of 10-12 reps, if the person is light then do 20-25 reps, rest 30 seconds between sets.
3. Machine Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
4. Seated Calf Raises 5 sets of 10-12 reps, dropset last set, rest 30 seconds between sets.

OR

1. Smith Machine Calf Raises 5 sets of 10-12 reps, dropset last set, rest 30 seconds between sets.
2. Machine Donkey Calf Raises 5 sets of 10-12 reps,rest 30 seconds between sets.
3. Calf Sled Machine Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
4. Seated Barbell Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.

Quadriceps And Hamstrings Training

Quadriceps 

1. Leg Extensions 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

2. Barbell Squats 5 sets of 8-10 reps, rest 1 minute between sets.

3. Leg Press 5 sets of 12-15 reps, rest 1 minute between sets, dropset last set.

4. Close Stance Hack Squat 5 sets of 10-15 reps, rest 1 minute between sets.

5. Sissy Squats 5 sets of 20 reps, rest 45 seconds between sets.

Hamstrings 

1. Lying Leg Curls 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

2. One Leg Standing Leg Curls 5 sets of 12-15 reps, rest 45 seconds between sets.

3. Seated Leg Curls 5 sets of 12-15 reps, rest 45 seconds between sets.

4. Stiff Legged Deadlift 5 sets of 10-12 reps, rest 45 seconds between sets.

5. Weighted Lunges 5 sets of 10-12 reps per leg, rest 45 seconds between sets.

Volume Dropset Leg Training

Superset

1. Leg Extensions 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.
2. Seated Leg Curls 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

Working Sets

3. Barbell Squats 5 sets of 12 reps, dropset last set, rest 90-120 seconds between sets.
4. Leg Press 5 sets of 12-15 reps, dropset last set, rest 90 seconds between sets.
5. Hack Squats 5 sets of 12-15 reps, dropset last set, rest 90 seconds between sets.
6. Machine Leg Press 2 sets of 50-100 reps, rest 1 minute between sets.