30 Minutes Intermediate Triceps Workout with Barbell
A 30 minutes endurance workout targeting your triceps using barbell equipment. 3 exercises, 8 total sets, designed for intermediate lifters.
30 Minutes
Duration
8
Total Sets
15-25 reps
Rep Range
~280
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Grip the bar at shoulder-width or slightly narrower — not so close that your wrists hurt.
- Retract shoulder blades and set up as you would for a normal bench press.
- Lower the bar to your lower chest, keeping elbows tucked close to your body.
Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
Form cues
- Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
- Lower the bar toward your forehead by bending your elbows — this is why they are called skull crushers.
- Keep your upper arms vertical and stationary.
Finish strong — take the last set close to failure.
Form cues
- Lie on a flat bench with a barbell held at arms length, hands shoulder width apart.
- Lower the bar to your forehead by bending only at the elbows — this is the skull crusher portion.
- Once the bar reaches your forehead, drop your elbows back and bring the bar to your chest.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.