Osvaldo Planche Basic Training

Beginner

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Calves ∙ Side Deltoid ∙ Anterior Deltoid

Intermediate

Triceps ∙ Biceps ∙ Lats ∙ Lower Chest ∙ Anterior Deltoid ∙ Upper Chest

Intermediate

Biceps ∙ Lats

Intermediate

Triceps ∙ Quadriceps ∙ Abs ∙ Hip Flexors ∙ Lower Chest ∙ Calves

Intermediate

Triceps ∙ Quadriceps ∙ Abs ∙ Hip Flexors ∙ Lower Chest ∙ Calves

Intermediate

Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Upper Trapezius ∙ Serratus ∙ Lumbar

Intermediate

Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes ∙ Triceps ∙ Lower Chest

Intermediate

Upper Chest ∙ Anterior Deltoid ∙ Abs ∙ Lats ∙ Hip Flexors ∙ Lumbar