Hannibal`s routine (hard)
Difficulty: hard
Pace: intense
Author: StayFit
Target area: Arms, Back, Chest
Rate: 4.7star

It`s modified version of Hannibal`s workout routine. There is better balance between biceps and triceps. Rest time is changed too.
Total stats after finishing the workout
Pushups – 189
Dips – 70
Pullups – 107
Chinups – 70

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
30
rep
Push-Ups
rest: 60 sеc
11
rep
Pull-Ups
rest: 60 sеc
17
rep
Parallel Bar Dips
rest: 60 sеc
11
rep
Chin-Ups
rest after the set: 60 sеc
Set 2
1 round
27
rep
Push-Ups
rest: 60 sеc
10
rep
Pull-Ups
rest: 60 sеc
15
rep
Parallel Bar Dips
rest: 60 sеc
10
rep
Chin-Ups
rest after the set: 60 sеc
Set 3
1 round
24
rep
Push-Ups
rest: 60 sеc
9
rep
Pull-Ups
rest: 60 sеc
14
rep
Parallel Bar Dips
rest: 60 sеc
9
rep
Chin-Ups
rest after the set: 60 sеc
Set 4
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 5
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 6
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 7
1 round
14
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 8
1 round
13
rep
Push-Ups
rest: 45 sеc
5
rep
Pull-Ups
rest: 45 sеc
8
rep
Parallel Bar Dips
rest: 45 sеc
5
rep
Chin-Ups
rest after the set: 60 sеc
Set 9
1 round
13
rep
Push-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
7
rep
Parallel Bar Dips
rest: 30 sеc
5
rep
Chin-Ups
rest after the set: 60 sеc
Set 10
1 round
11
rep
Push-Ups
rest: 10 sеc
4
rep
Pull-Ups
rest: 10 sеc
6
rep
Parallel Bar Dips
rest: 10 sеc
4
rep
Chin-Ups
rest after the set: 60 sеc

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Аааааааа
Да ну нахуй!
потно
Очень тяжело, хоть и довно занимаюсь, топ программа ганибала 👍👍👍
Завтра буду делать в своём бронежилете 15 кг
Кто нибудь накачался по этой программе? Есть у кого результаты, поделитесь)
огонь
это пздц) но мне понрауилось
good
Слишком большой интервал между подходами! После 1/3 тренировки мышцы перестали забиваться. В следующий раз попробую оригинальную тренировку. А так для новичков огонь 👍
очень хорошо просто офигено .
💪💪💪😎
норм) как разминка.
какая разминка 😀буду начинать с новичка потом средний может дойду до сложного. good
норм)✊💪
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Дик е хьун
57:52
Норм тренировка.
круто
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