Online Coaching - Ricardo Silva

Hey mate, how’s it going?

I’ve designed 4 training routines for you!

Sessions 1 and 3 focus on the lower body, while sessions 2 and 4 focus on the upper body. By consistently working on these exercises, you'll improve your strength, flexibility, and overall body balance. Of course, as you progress, you’ll want to increase the intensity, time under tension, and so on to continue challenging your body. Surprising or not, most of these exercises I’m still practicing myself, with just a few minor adjustments.

Feel free to add in your own calisthenic exercises for the upper body, but only after you finish my routine. For example, you can switch push-ups for dips, rows for pull-ups or muscle-ups, front/back levers, etc. I really recommend watching the exercises before heading to the gym to reduce the time it takes to get into the flow!

You can always add any exercises you want. Just reach out if you have any questions or need guidance, mate. Always happy to help!