45 Minutes Intermediate Triceps Workout with No Equipment
A 45 minutes strength workout targeting your triceps using no equipment equipment. 3 exercises, 14 total sets, designed for intermediate lifters.
45 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~735
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place your hands together under your chest, forming a diamond shape with thumbs and index fingers.
- Maintain a straight body line from head to heels.
- Lower your chest to your hands, keeping elbows close to your body.
Grip a bar at roughly waist height with hands shoulder width apart, arms extended.
Form cues
- Grip a bar at roughly waist height with hands shoulder width apart, arms extended.
- Walk your feet back until your body forms a straight line at an angle.
- Lower your head under the bar by bending only at the elbows — keep everything else rigid.
Finish strong — take the last set close to failure.
Form cues
- Start in a forearm plank position with elbows directly under your shoulders.
- Press your palms into the floor and extend your elbows to push up to a full push-up position.
- Keep your body in a rigid plank line throughout — do not pike the hips.
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.