D.O.B. HEIGHT
July 1, 1980 5'10"
   
BIRTHPLACE WEIGHT
Khasmir, Pakistan Off Season: Around 300lbs
  Contest: Around 270lbs
LOCATION  
Sheffield, United Kingdom CHEST ARMS WAIST
  58" 23" 34"
NICKNAMES
"King Khan", "The Freak" THIGHS CALVES  
  31" 20"  
 
What got you started in bodybuilding in the first place and did you have any aspirations of competing early on when you started training?

I just started training at home after seeing guys like Arnold and Stallone whose physiques I admired and thought I like to look like that. When I started training at a local gym after a year people in the gym said you got a good physique and you should compete. I declined because I felt I didn't want to compete. I was just doing it for myself. Then the owner of the gym said I am putting up a competition later in the year and I want you to compete. I decided to do it and I won 18 and under and also 21 and under. I enjoyed it so much I never looked back since then.

What's your motivation when faced with a gruelling workout?

Things bad mouthing people said about me without even know me.

Has bodybuilding always been your main sports interest?

Nope. I used to box, but I got bored and stuck to weights.

  • 2009 1st place in the mens super heavyweight class and Overall at the British Championships
  • 2008 4th place in the mens heavyweight class British Championships
  • 2007 2nd place in the mens heavyweight class British Championships
  • 2006 2nd place in the mens heavyweight class British Championships
  • 2005 2nd place in the mens heavyweight class British Championships
  • 2000 Mansfield 2nd Place Men's Heavy weights
  • 1999 Mansfield 3rd Place Men's Heavy weights
  • 1998 Mansfield 1st place Junior
  • 1997 A.N.B Junior U.K

ZACK'S HIGH INTENSITY TRAINING SPLIT:

MONDAY - BACK
  • Lat Pull Downs*4 warm-up sets, 12-15 reps
  • Seated Cable Rows*2 sets 12-15 reps
  • *After Lat Pull Downs go immediately into Seated Cable Rows for 2 sets
  • T-Bar Rows2 sets 12-15 reps
  • Narrow Grip Pull Downs2 sets 12-15 reps
  • Barbell Row2 sets 12-15 reps, then 8-12 reps Drop Set
  • Straight Arm Pull Downs2 sets 15-20 reps
TUESDAY - CHEST/BICEPS

    CHEST:

  • Incline Smith Machine4 warm-up sets
  • Incline Bench Press3 sets 12-15 reps, then 8-12 reps Drop Set
  • Incline Dumbbell Fly3 sets 10-12 reps, then 10-12 reps Drop Set
  • Cable Cross Over2 sets Triple Drop Set
  • Pec Deck2 sets 12-14 reps, then 10-12 reps Drop Set

  • BICEPS:

  • Dumbbell Standing Curls3 warm-up sets
  • Dumbbell Standing Curls3 sets Triple Drop Set, 8-10 reps per drop
  • Preacher Curls3 sets Triple Drop Set, 8-10 reps per drop
WEDNESDAY - OFF
THURSDAY - SHOULDERS/TRICEPS

    SHOULDERS:

  • Lateral Side Raises3 warm-up sets
  • Lateral Side Raises**3 sets increase weight and then down
  • **Example: 25lbs - 20 reps, then 35lbs - 20 reps, then 45lbs - 20 reps, then back to 35lbs - 20 reps, then to 25lbs - 20 reps
  • Seated Shoulder Press3 sets 15-20 reps
  • Bent Over Raises (Rear Delt)**3 sets increase weight and then down
  • **Example: 25lbs - 20 reps, then 35lbs - 20 reps, then 45lbs - 20 reps, then back to 35lbs - 20 reps, then to 25lbs - 20 reps
  • Front Barbell Raises or 45lb Plate2 sets FAILURE

  • TRICEPS:

  • Straight Bar Push Downs3 warm-up sets
  • Straight Bar Push Downs3 sets Triple Drop Set, 8-10 reps per drop
  • Dips3 sets FAILURE
  • Skull Crushers3 sets Triple Drop Set, 8-10 reps per drop
FRIDAY - LEGS

    QUADS:

  • Leg Press*4 warm-up sets, 20-25 reps or FAILURE
  • Leg Extensions*4 sets 20-25 reps or FAILURE
  • * After Leg Press set go immediately into Leg Extensions for 4 sets
  • Hack Squats2 sets 20-30 reps
  • Hack Squats Wide Stance (Feet Pointing Outward)2 sets 20-30 reps
  • Front Squats2 sets 15-20 reps
  • Single Leg Lunges2 sets 15-20 reps each leg

  • HAMSTRINGS:

  • Lying Leg Curls*4 warm-up sets, 15-20 reps "GO ALL OUT"
  • Stiff Legged Deadlifts*4 sets 12-15 reps "GO ALL OUT"
  • *After Lying Leg Curls set go immediately into Stiff Legged Deadlifts for 4 sets
  • Lying Leg Curls3 sets 12-15 reps
  • Partial Lying Leg Curls (Short movement about 8 inches)3 sets Triple Drop Set
SATURDAY - OFF
SUNDAY - OFF

High Intensity Training Tips

This is a very intense workout regiment. This isn't for the weak-hearted.

Make sure you keep good form throughout the workout and to move quickly between each exercise to keep the intensity HIGH

Use full range of motion. Mass requires every muscle fiber in the group to be worked, but that can't happen unless the muscle is allowed to stretch out completely, then contract fully.

Use high reps. In order to pump enough blood into the area and make sure all muscle fibers, even the deepest, are fatigued, do at least 10, preferably 12, reps per set.

Don't cheat! Allow the muscle to be worked to its max, and it can't be worked to its max if the muscles around it fail first.

Stay hydrated! Drink plenty of fluids during any workout, especially this workout.

Consult with your doctor or physican before trying any new workout.

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