Hannibal`s routine (middle)
Difficulty: normal
Pace: moderate
Author: StayFit
Target area: Arms, Back, Chest
Rate: 5.0star

It`s light version of Hannibal`s workout routine.
Total stats after finishing the workout:
Pushups – 113
Dips – 42
Pullups – 66
Chinups – 42

Focuses on: Endurance

The goal of this workout is to finish your established sets at the beginning as fast as you can. This routine can be very flexible and you can change up the numbers of repetitions so that it fits your “profile” and you know you can do them with proper form and technique so that you don’t injure yourself by pushing it too far. You have basically 4 exercises that you will perform: Pushups, Dips, Pullups and Chinups. You are going to be doing the first set of repetitions for Pushups, highest repetitions and after that with as low as possible pauses between sets you’re gonna do Dips and so on.
These sets are pretty big for a beginner so if you need lower sets you can see right above how the Hannibal workout routine works so you can adjust it very easily for your current fitness level.

It is important that you first do a pushing type of exercise that mainly focuses on your triceps and chest and after you do a pulling exercise ( in this case the pullups and the chinups are focusing mainly on your biceps, forearm and lats muscles) so that your muscles that were used in the previous exercise get some time to relax.

Set 1
1 round
24
rep
Push-Ups
rest: 60 sеc
9
rep
Pull-Ups
rest: 60 sеc
15
rep
Parallel Bar Dips
rest: 60 sеc
9
rep
Chin-Ups
rest after the set: 60 sеc
Set 2
1 round
22
rep
Push-Ups
rest: 60 sеc
8
rep
Pull-Ups
rest: 60 sеc
12
rep
Parallel Bar Dips
rest: 60 sеc
8
rep
Chin-Ups
rest after the set: 60 sеc
Set 3
1 round
19
rep
Push-Ups
rest: 60 sеc
7
rep
Pull-Ups
rest: 60 sеc
11
rep
Parallel Bar Dips
rest: 60 sеc
7
rep
Chin-Ups
rest after the set: 60 sеc
Set 4
1 round
16
rep
Push-Ups
rest: 60 sеc
6
rep
Pull-Ups
rest: 60 sеc
9
rep
Parallel Bar Dips
rest: 60 sеc
6
rep
Chin-Ups
rest after the set: 60 sеc
Set 5
1 round
13
rep
Push-Ups
rest: 60 sеc
5
rep
Pull-Ups
rest: 60 sеc
8
rep
Parallel Bar Dips
rest: 60 sеc
5
rep
Chin-Ups
rest after the set: 60 sеc
Set 6
1 round
11
rep
Push-Ups
rest: 30 sеc
4
rep
Pull-Ups
rest: 30 sеc
6
rep
Parallel Bar Dips
rest: 30 sеc
4
rep
Chin-Ups
rest after the set: 60 sеc
Set 7
1 round
8
rep
Push-Ups
rest: 30 sеc
3
rep
Pull-Ups
rest: 30 sеc
5
rep
Parallel Bar Dips
rest: 30 sеc
3
rep
Chin-Ups
rest after the set: 60 sеc

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крайние 2 круга с доп. весом +7кг
+
👍
Я насрал в штаны
Оно того стоит!
Ты мужик!
блять
нужно ещё тренить. тяжело
за место брусьев делал на кольцах.
🔥🔥🔥🙏
День 2
День 2
пиздец...
Назар, павло
Средне тежело
збс
Їба я монстр )))
Первый раз
топ
Тренировка Ганнибала по счету четвертая (перешел с новичка). Далась очень тяжело, полностью не закончил. 48 из 55, с первого сета сдох отжимания дались сразу тяжело, отдых был от 1:00 до 2:00 мин смотря перед каким упражнением. Полностью в подходах легко дались мне только брусья. Подтягивания прямым уже начали отказывать уже после 36/55. Отжимания видимо не правильно начал делать с первого сета начало болеть с обратной стороны бицепса. Продолжу делать средний уровень Ганнибала дальше, буду дальше топить закончить средний уровень полностью. Физически ушатала меня четвертая тренировка. 1-3 был уровень новичка, давались легко.

13.02.2024
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