45 Minutes Intermediate Triceps Workout with Barbell
A 45 minutes general fitness workout targeting your triceps using barbell equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie on a flat bench and grip the barbell with hands about 12 inches apart.
- Lower the bar to your upper chest by bending both at the elbows and dropping them back.
- The bar should travel in a slight arc toward your chin, elbows staying fairly tucked.
Lie on a flat bench with a barbell held at arms length, hands shoulder width apart.
Form cues
- Lie on a flat bench with a barbell held at arms length, hands shoulder width apart.
- Lower the bar to your forehead by bending only at the elbows — this is the skull crusher portion.
- Once the bar reaches your forehead, drop your elbows back and bring the bar to your chest.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.