30 Minutes Beginner Triceps Workout with Cable Machine
A 30 minutes muscle building workout targeting your triceps using cable machine equipment. 3 exercises, 10 total sets, designed for beginner lifters.
30 Minutes
Duration
10
Total Sets
8-12 reps
Rep Range
~350
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.
Attach a rope to a high cable and grip the ends with a neutral grip.
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.
Finish strong — take the last set close to failure.
Form cues
- Attach a single handle to a high cable and grab it with one hand, elbow at your side.
- Press the handle down by extending your elbow until your arm is completely straight.
- Squeeze the tricep hard at full lockout for a one-count.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.