90 Minutes Intermediate Triceps Workout with No Equipment
A 90 minutes general fitness workout targeting your triceps using no equipment equipment. 5 exercises, 15 total sets, designed for intermediate lifters.
90 Minutes
Duration
15
Total Sets
8-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place your hands together under your chest, forming a diamond shape with thumbs and index fingers.
- Maintain a straight body line from head to heels.
- Lower your chest to your hands, keeping elbows close to your body.
Grip a bar at roughly waist height with hands shoulder width apart, arms extended.
Form cues
- Grip a bar at roughly waist height with hands shoulder width apart, arms extended.
- Walk your feet back until your body forms a straight line at an angle.
- Lower your head under the bar by bending only at the elbows — keep everything else rigid.
Sit on the floor with knees bent, feet flat, and hands behind your hips with fingers pointing forward.
Form cues
- Sit on the floor with knees bent, feet flat, and hands behind your hips with fingers pointing forward.
- Lift your hips off the ground and straighten your arms.
- Bend your elbows to lower your body, keeping them pointing straight back.
Advanced movement — prioritize form over weight.
Form cues
- Start in a forearm plank position with elbows directly under your shoulders.
- Press your palms into the floor and extend your elbows to push up to a full push-up position.
- Keep your body in a rigid plank line throughout — do not pike the hips.
Finish strong — take the last set close to failure.
Form cues
- Place your hands on a bench behind you, fingers pointing forward.
- Extend your legs out in front (bent knees for easier, straight legs for harder).
- Lower your body by bending your elbows to roughly 90 degrees.
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.