45 Minutes Advanced Triceps Workout with Kettlebell
A 45 minutes fat loss workout targeting your triceps using kettlebell equipment. 3 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Clean the kettlebell to the rack position with feet slightly wider than shoulder-width.
- Turn your feet about 45 degrees away from the pressing arm.
- Lean your torso away from the bell while pressing it upward.
Hold the kettlebell by the horns with both hands and press it overhead.
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 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.