30 Minutes Intermediate Triceps Workout with Dumbbell
A 30 minutes general fitness workout targeting your triceps using dumbbell 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.
Advanced movement — prioritize form over weight.
Form cues
- Lie on a flat bench with dumbbells at lockout, hands in a neutral grip.
- Lower the dumbbells by bending the elbows and letting them track slightly back toward your face.
- Stop when the dumbbells reach chin-to-throat level — elbows should point forward, not out.
Finish strong — take the last set close to failure.
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.
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.