90 Minutes Advanced Triceps Workout with Resistance Bands
A 90 minutes endurance workout targeting your triceps using resistance bands equipment. 3 exercises, 7 total sets, designed for advanced lifters.
90 Minutes
Duration
7
Total Sets
15-25 reps
Rep Range
~735
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Anchor the band at a low point behind you, grip it with both hands behind your head.
- Face away from the anchor, step forward until you feel tension with elbows bent.
- Extend your arms forward and up until they are fully straight overhead.
Anchor the band at a low point and grab the end with one hand.
Form cues
- Anchor the band at a low point and grab the end with one hand.
- Hinge forward at the hips with a flat back and pin your elbow at your side.
- Extend your arm straight back until fully locked out.
Finish strong — take the last set close to failure.
Form cues
- Anchor a resistance band to a high point — a pull-up bar or door attachment works well.
- Grab the band with both hands at chest height, elbows pinned to your sides.
- Push the band down by extending your elbows until your arms 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.