60 Minutes Advanced Triceps Workout with Kettlebell
A 60 minutes muscle building workout targeting your triceps using kettlebell equipment. 5 exercises, 19 total sets, designed for advanced lifters.
60 Minutes
Duration
19
Total Sets
8-12 reps
Rep Range
~798
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Hold the kettlebell by the horns with both hands and press it overhead.
Form cues
- Hold the kettlebell by the horns with both hands and press it overhead.
- Lower the kettlebell behind your head by bending at the elbows, keeping upper arms vertical.
- Descend until your forearms touch your biceps for a full stretch.
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.
Lie on the floor with knees bent and feet flat, holding a kettlebell in each hand at chest level.
Form cues
- Lie on the floor with knees bent and feet flat, holding a kettlebell in each hand at chest level.
- Press the kettlebells straight up until your arms are fully extended.
- Lower until your upper arms touch the floor — pause briefly to eliminate the stretch reflex.
Finish strong — take the last set close to failure.
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.
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
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