45 Minutes Beginner Triceps Workout with Cable Machine
A 45 minutes strength workout targeting your triceps using cable machine equipment. 3 exercises, 13 total sets, designed for beginner 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
- 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.
Stand facing a high cable with feet shoulder-width apart.
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.
Finish strong — take the last set close to failure.
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.
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.