60 Minutes Intermediate Triceps Workout with Kettlebell
A 60 minutes general fitness workout targeting your triceps using kettlebell equipment. 5 exercises, 15 total sets, designed for intermediate lifters.
60 Minutes
Duration
15
Total Sets
8-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold the kettlebell in the front rack position at chest height.
- Squat down to full depth with elbows high and chest up.
- Drive explosively out of the squat and use the momentum to press the bell overhead.
Place two kettlebells shoulder-width apart and grip the handles firmly.
Form cues
- Place two kettlebells shoulder-width apart and grip the handles firmly.
- Set up in a push-up position with your body in a straight line.
- Lower your chest below the handles for a deep stretch across the pecs.
Advanced movement — prioritize form over weight.
Form cues
- Clean the kettlebell to the rack position, then flip it so the bottom faces the ceiling.
- Squeeze the handle as hard as possible — this irradiates tension through the entire arm and shoulder.
- Press straight overhead slowly and with total control, keeping the bell balanced.
Advanced movement — prioritize form over weight.
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.
Finish strong — take the last set close to failure.
Form cues
- Stand tall holding a kettlebell by the horns at mid-chest height, elbows pinned to your sides.
- Press the kettlebell down by extending your elbows until arms are fully straight.
- Squeeze the triceps hard at the bottom for a full contraction.
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.