30 Minutes Beginner Triceps Workout with Cable Machine
A 30 minutes endurance workout targeting your triceps using cable machine equipment. 3 exercises, 7 total sets, designed for beginner lifters.
30 Minutes
Duration
7
Total Sets
15-25 reps
Rep Range
~245
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set a cable at the lowest position and grip the handle.
- Hinge forward at the hips with your upper arm parallel to the floor.
- Extend your elbow fully, squeezing the tricep at the peak.
Stand facing a high cable with feet shoulder-width apart.
Form cues
- Stand facing a high cable with feet shoulder-width apart.
- Grip the bar with an overhand grip, elbows pinned to your sides.
- Press the bar down until your arms are fully extended.
Finish strong — take the last set close to failure.
Form cues
- Attach a rope to a low cable, face away from the machine, and bring the rope behind your head.
- Start with elbows bent and forearms behind your head, upper arms close to your ears.
- Extend your arms forward and up until they are completely straight.
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.