45 Minutes Advanced Triceps Workout with Cable Machine
A 45 minutes strength workout targeting your triceps using cable machine equipment. 3 exercises, 13 total sets, designed for advanced lifters.
45 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~683
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Attach a rope to a low cable, face away from the machine, and bring the rope behind your head.
- Start with elbows bent and forearms behind your head, upper arms close to your ears.
- Extend your arms forward and up until they are completely straight.
Set a cable at the lowest position and grip the handle.
Form cues
- Set a cable at the lowest position and grip the handle.
- Hinge forward at the hips with your upper arm parallel to the floor.
- Extend your elbow fully, squeezing the tricep at the peak.
Finish strong — take the last set close to failure.
Form cues
- Stand facing a high cable with feet shoulder-width apart.
- Grip the bar with an overhand grip, elbows pinned to your sides.
- Press the bar down until your arms are fully extended.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.