Weekend Workout: David Lyons focuses on arms, triceps, biceps, and abs in Day 3 training

It’s Saturday, which means it’s time for another Weekend Workout with David Lyons on NBC Palm Springs. In Day 3 of this seated dumbbell training cycle, Lyons walks viewers through a focused routine targeting the arms and core.

The session begins with triceps, as Charlene demonstrates tricep extensions. With her back straight and core engaged, she lifts her dumbbells behind her head, squeezing at the top of the movement for four seconds before lowering back down. This controlled contraction builds strength and endurance in the upper arms.

Next, the focus shifts to the biceps with hammer curls. Charlene keeps her dumbbells facing each other and brings them up without letting them touch her shoulders. Holding for four seconds at the top, she maintains steady tension in both the biceps and forearms before lowering back into position.

The final exercise of the day engages the abs. Using one dumbbell held against her chest for resistance, Charlene performs controlled crunches, squeezing her core tight like an accordion and pausing for four seconds before returning to a seated position.

With this routine, Lyons concludes the first cycle of seated contraction training with dumbbells, emphasizing strength, control, and proper form. Whether you’re at home or looking for a gym-friendly adaptation, these exercises provide an accessible and effective way to target multiple muscle groups.

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