Buding muscle for a movie audition

K

KyleMiliburn

0
Hey, i am currently in the process of trying to bulk up for a movie role im trying to land but at the moment, i only have time working out at home. The main parts i am looking to develop are the triceps, biceps, back, abs and chest. The exercise's are currently have are:

Triceps

Press Ups 20 reps x 10 sets
Chair Dips 40 reps x 5 sets

Biceps

Curls 20 reps x 3 sets
Static Arm Curls 20 reps x 3 sets
Cogon Curls 20 reps x 3 sets
In and Out Cruls 20 reps x 3 sets
Corkscrew Curls 12 reps x 3 sets

Chest

Press Ups 20 reps x 10 sets
Bench Press 20 reps x 3 sets
Pec Dec 20 reps x 3 sets

Abs

Ab Ripper X

Back

Upright Rows 12 reps x 3 sets
Shrugs, Till failure
Lat Pulldown 12 reps x 3 sets

The Supplement i am using is anabol-max creatine and the Dumbell weight is 18 lbs each arm.

So what are these workouts like and any tips on how to improve it? I'm 18, 5ft 11 and 146 lbs, Thanks
 
You shouldn't do more than 4 sets per exercise and 10-12 reps per set if you want to work on muscle mass. Low weight and high reps works muscle endurance and does little to promote hypertrophy. I would suggest heavier weights, and I wouldn't just go and use the same weight for every exercise.

As for your abs, just working the muscles won't make them show. Everyone already has the muscles for a 6-pack, but you need to get cardio exercise to burn the fat around them to make them show.

And for supplements, you should be taking a protein supplement. (Creatine is not an actual protein supplement. I would suggest reading this topic: http://training.fitness.com/supplements/must-read-about-creatine-21797.html )

Aside from that, just make sure you're giving each muscle group at least 24 hours to recover and build up between working them out.
 
If your looking to build muscle you should be exercising your legs as well because you dont want a big body with skinny legs, also i think heard that exercising all muscles speeds up muscle growth or strength, but i could be wrong. Good luck with the audition :)
 
You mean that by training the full body instead of isolation, you'll have overall increased muscle growth in each individual muscle? No, the acute strengthening and size of one muscle does not affect another that's far away from it.
 
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