90 Minutes Beginner Triceps Workout with Dumbbell
A 90 minutes fat loss workout targeting your triceps using dumbbell equipment. 6 exercises, 18 total sets, designed for beginner 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
- Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
- Lower the bar toward your forehead by bending your elbows — this is why they are called skull crushers.
- Keep your upper arms vertical and stationary.
Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
Form cues
- Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
- Extend the dumbbell straight back by straightening your elbow completely.
- Squeeze the tricep hard at full lockout and hold for a one-count.
Hold a dumbbell with both hands overhead, arms fully extended.
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.
Lie on a flat bench holding dumbbells above your chest with arms extended.
Form cues
- Lie on a flat bench holding dumbbells above your chest with arms extended.
- Lower the dumbbells by bending your elbows, keeping upper arms stationary.
- Lower to the sides of your head or slightly behind.
Hold a dumbbell in one hand and press it overhead to full lockout.
Form cues
- Hold a dumbbell in one hand and press it overhead to full lockout.
- Lower the dumbbell behind your head by bending at the elbow, keeping the upper arm vertical.
- Descend until you feel a deep stretch — your forearm should nearly touch your bicep.
Finish strong — take the last set close to failure.
Form cues
- Lie on a flat bench with dumbbells held at lockout, palms facing your feet.
- Lower the dumbbells by bending your elbows outward and bringing the ends toward your chest.
- Touch the dumbbell ends to your chest lightly, keeping your upper arms stationary.
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.
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