Hannibal`s routine (original)
Difficulty: monster
Pace: extremely
Target area: Arms, Back, Chest
Rate: 4.8star

It`s original Hannibal`s workout routine.
Total stats after finishing the workout:
Pushups – 189
Dips – 70
Pullups – 107
Chinups – 70

Approximate workout time: 45 minutes
Focuses on: Endurance

These sets are pretty big for a beginner so if you need lower sets you can chose other version of this routine.

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: 30 sеc
10
rep
Pull-Ups
rest: 30 sеc
20
rep
Parallel Bar Dips
rest: 30 sеc
10
rep
Chin-Ups
rest after the set: 30 sеc
Set 2
1 round
29
rep
Push-Ups
rest: 30 sеc
9
rep
Pull-Ups
rest: 30 sеc
19
rep
Parallel Bar Dips
rest: 30 sеc
9
rep
Chin-Ups
rest after the set: 30 sеc
Set 3
1 round
28
rep
Push-Ups
rest: 30 sеc
8
rep
Pull-Ups
rest: 30 sеc
18
rep
Parallel Bar Dips
rest: 30 sеc
8
rep
Chin-Ups
rest after the set: 30 sеc
Set 4
1 round
27
rep
Push-Ups
rest: 30 sеc
7
rep
Pull-Ups
rest: 30 sеc
17
rep
Parallel Bar Dips
rest: 30 sеc
7
rep
Chin-Ups
rest after the set: 30 sеc
Set 5
1 round
26
rep
Push-Ups
rest: 30 sеc
6
rep
Pull-Ups
rest: 30 sеc
16
rep
Parallel Bar Dips
rest: 30 sеc
6
rep
Chin-Ups
rest after the set: 30 sеc
Set 6
1 round
25
rep
Push-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
15
rep
Parallel Bar Dips
rest: 30 sеc
5
rep
Chin-Ups
rest after the set: 30 sеc
Set 7
1 round
24
rep
Push-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
14
rep
Parallel Bar Dips
rest: 30 sеc
5
rep
Chin-Ups
rest after the set: 30 sеc
Set 8
1 round
23
rep
Push-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
13
rep
Parallel Bar Dips
rest: 30 sеc
5
rep
Chin-Ups
rest after the set: 30 sеc
Set 9
1 round
22
rep
Push-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
12
rep
Parallel Bar Dips
rest: 30 sеc
5
rep
Chin-Ups
rest after the set: 30 sеc
Set 10
1 round
21
rep
Push-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
11
rep
Parallel Bar Dips
rest: 30 sеc
5
rep
Chin-Ups
rest after the set: 30 sеc
Set 11
1 round
20
rep
Push-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
10
rep
Parallel Bar Dips
rest: 30 sеc
5
rep
Chin-Ups
rest after the set: 30 sеc

show more
опоздал на 10 минут
22.07.2019
43:08 ;)
супер программа отлично
Baje nivel :c
Отлично
С грузом половина
это п@здец))
ок
отжимание трудно,а так норм
Здравствуйте уважаемые! Скажите пожалуйста, 38 минут это нормально
Easy
ба на лс
кое как уложился в 46 минут..
в конце был читинг на прямы подтягивания... тяжко, но раз в месяц надо...
акцент на качестве
ДА ЭТО ЖОСТКО :)
тяжело)
жестоко)))
жёстко
2.11.19
Send