15 Minutes Advanced Triceps Workout with Bodyweight
A 15 minutes endurance workout targeting your triceps using bodyweight equipment. 2 exercises, 6 total sets, designed for advanced lifters.
15 Minutes
Duration
6
Total Sets
15-25 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place your hands together under your chest, forming a diamond shape with thumbs and index fingers.
- Maintain a straight body line from head to heels.
- Lower your chest to your hands, keeping elbows close to your body.
Finish strong — take the last set close to failure.
Form cues
- Start in a forearm plank position with elbows directly under your shoulders.
- Press your palms into the floor and extend your elbows to push up to a full push-up position.
- Keep your body in a rigid plank line throughout — do not pike the hips.
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.