15 Minutes Advanced Triceps Workout with Kettlebell
A 15 minutes endurance workout targeting your triceps using kettlebell 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
- Hold the kettlebell by the horns with both hands and press it overhead.
- Lower the kettlebell behind your head by bending at the elbows, keeping upper arms vertical.
- Descend until your forearms touch your biceps for a full stretch.
Finish strong — take the last set close to failure.
Form cues
- Lie on the floor with knees bent and feet flat, holding a kettlebell in each hand at chest level.
- Press the kettlebells straight up until your arms are fully extended.
- Lower until your upper arms touch the floor — pause briefly to eliminate the stretch reflex.
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.