15 Minutes Advanced Triceps Workout with Dumbbell
A 15 minutes muscle building workout targeting your triceps using dumbbell equipment. 3 exercises, 11 total sets, designed for advanced lifters.
15 Minutes
Duration
11
Total Sets
8-12 reps
Rep Range
~193
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Hold a dumbbell in one hand and press it overhead to full lockout.
Form cues
- Hold a dumbbell in one hand and press it overhead to full lockout.
- Lower the dumbbell behind your head by bending at the elbow, keeping the upper arm vertical.
- Descend until you feel a deep stretch — your forearm should nearly touch your bicep.
Finish strong — take the last set close to failure.
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.
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.