30 Minutes Intermediate Triceps Workout with Smith Machine
A 30 minutes fat loss workout targeting your triceps using smith machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set a decline bench at 15-30 degrees inside the Smith machine.
- Unrack the bar with it aligned over your lower chest.
- Lower the bar to the bottom of your pecs with controlled speed.
Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
Form cues
- Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
- Unrack the bar by twisting the hooks and lower it to your upper chest with control.
- Press the bar up to full lockout, driving through your palms.
Finish strong — take the last set close to failure.
Form cues
- Set a bench inside the Smith machine and sit upright with the bar behind your head.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar to ear level — do not go deeper if you lack the mobility.
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.