60 Minutes Intermediate Triceps Workout with Resistance Bands
A 60 minutes muscle building workout targeting your triceps using resistance bands equipment. 3 exercises, 10 total sets, designed for intermediate lifters.
60 Minutes
Duration
10
Total Sets
8-12 reps
Rep Range
~700
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Anchor the band at a low point and grab the end with one hand.
- Hinge forward at the hips with a flat back and pin your elbow at your side.
- Extend your arm straight back until fully locked out.
Anchor a resistance band to a high point — a pull-up bar or door attachment works well.
Form cues
- Anchor a resistance band to a high point — a pull-up bar or door attachment works well.
- Grab the band with both hands at chest height, elbows pinned to your sides.
- Push the band down by extending your elbows until your arms are completely straight.
Finish strong — take the last set close to failure.
Form cues
- Anchor the band at a low point behind you, grip it with both hands behind your head.
- Face away from the anchor, step forward until you feel tension with elbows bent.
- Extend your arms forward and up until they are fully straight 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
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.