60 Minutes Intermediate Triceps Workout with Kettlebell
A 60 minutes strength workout targeting your triceps using kettlebell equipment. 4 exercises, 19 total sets, designed for intermediate lifters.
60 Minutes
Duration
19
Total Sets
3-6 reps
Rep Range
~998
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place two kettlebells shoulder-width apart and grip the handles firmly.
- Set up in a push-up position with your body in a straight line.
- Lower your chest below the handles for a deep stretch across the pecs.
Hold the kettlebell in the front rack position at chest height.
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.
Stand tall holding a kettlebell by the horns at mid-chest height, elbows pinned to your sides.
Form cues
- Stand tall holding a kettlebell by the horns at mid-chest height, elbows pinned to your sides.
- Press the kettlebell down by extending your elbows until arms are fully straight.
- Squeeze the triceps hard at the bottom for a full contraction.
Finish strong — take the last set close to failure.
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.
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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