90 Minutes Advanced Triceps Workout with Cable Machine
A 90 minutes fat loss workout targeting your triceps using cable machine equipment. 6 exercises, 18 total sets, designed for advanced lifters.
90 Minutes
Duration
18
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold a dumbbell with both hands overhead, arms fully extended.
- Lower the weight behind your head by bending your elbows.
- Keep your upper arms close to your ears and stationary.
Set a cable at the lowest position and grip the handle.
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.
Attach a rope to a high cable and grip the ends with a neutral grip.
Form cues
- Attach a rope to a high cable and grip the ends with a neutral grip.
- Pin your elbows to your sides and press down.
- At the bottom, spread the rope apart and rotate your wrists outward.
Attach a single handle to a high cable and grab it with one hand, elbow at your side.
Form cues
- Attach a single handle to a high cable and grab it with one hand, elbow at your side.
- Press the handle down by extending your elbow until your arm is completely straight.
- Squeeze the tricep hard at full lockout for a one-count.
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 fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.