30 minute intermediate tricep workout

Here's everything you need to try our 30 minute intermediate tricep workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Tricep Extensions
  • TRX Fall Out Extensions (triceps)
  • Overhead DB Tricep Extension
  • Circuit 2
  • Crush Grip DB Skull Crushers
  • Tall Kneeling DB Tricep Extensions

Circuit 1

Complete this round 3 times.

DB Tricep Extensions

Complete 18 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For DB Tricep Extensions

Follow these cues to perform DB Tricep Extensions correctly:

  • Keep chest perpendicular to the floor, using the bench to support your bodyweight
  • Lock the elbow at the end of the movement.

TRX Fall Out Extensions (triceps)

Complete 8 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For TRX Fall Out Extensions (triceps)

Follow these cues to perform TRX Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Overhead DB Tricep Extension

Complete 18 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

Circuit 2

Complete this round 3 times.

Crush Grip DB Skull Crushers

Complete 12 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Crush Grip DB Skull Crushers

Follow these cues to perform Crush Grip DB Skull Crushers correctly:

  • Keep the elbows fixed throughout
  • Isolate the triceps
  • Becareful, you do not hit your head with the DB, move slowly with control.

Tall Kneeling DB Tricep Extensions

Complete 14 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Tall Kneeling DB Tricep Extensions

Follow these cues to perform Tall Kneeling DB Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

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This workout was made by Sean Klein

Sean Klein

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