60 Minutes Intermediate Triceps Workout with Cable Machine
A 60 minutes strength workout targeting your triceps using cable machine equipment. 4 exercises, 17 total sets, designed for intermediate lifters.
60 Minutes
Duration
17
Total Sets
3-6 reps
Rep Range
~893
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.
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.
Attach a rope to a high cable and grip the ends with a neutral grip.
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.
Finish strong — take the last set close to failure.
Form cues
- Attach a single handle to a high cable and grab it with one hand, elbow at your side.
- Press the handle down by extending your elbow until your arm is completely straight.
- Squeeze the tricep hard at full lockout for a one-count.
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
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