30 Minutes Intermediate Triceps Workout with Cable Machine
A 30 minutes general fitness workout targeting your triceps using cable machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- 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.
Finish strong — take the last set close to failure.
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.
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.