Zack Khan

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NAME

  • Zack ‘KING’ Khan

OFF-SEASON WEIGHT

  • 300lbs

DATE OF BIRTH

  • July 1st

COMPETITION WEIGHT

  • 270lbs

NICKNAMES

  • KING ‘KING’ KHAN and ZKK

TRAINING LOCATION

  • UNDERGROUND GYM

PERSONAL GOALS

  • I’ve met my goal of competing (debut) at this year’s Europa Dallas. Next goal is to win a pro show!

MOTIVATION

  • Prove all the haters wrong!

WHEN DID YOU START 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.

Professional Competition History

  • 2013 Dallas Europa Supershow – 7th Place

Amateur Competition History

  • 2009 British Championships – 1st Place and Overall
  • 2008 British Championships – 4th Place
  • 2007 British Championships – 2nd Place
  • 2006 British Championships – 2nd Place
  • 2005 British Championships – 2nd Place
  • 2000 Mansfield – 2nd Place
  • 1999 Mansfield – 3rd Place
  • 1998 Mansfield – 1st Place Junior
  • 1997 A.N.B Junior U.K

Monday – Back

    • Lat Pull Downs* - 4 warm-up sets, 12-15 reps
    • Seated Cable Rows* - 2 sets, 12-15 reps each
    • T-Bar Rows - 2 sets, 12-15 reps
    • Narrow Grip Pull Downs - 2 sets, 12-15 reps
    • Barbell Rows - 2 sets, 12-15 reps, then 8-12 reps Drop Set
    • Straight Arm Pull Downs - 2 sets, 15-20 reps
*After Lat Pull Downs go immediately into Seated Cable Rows for 2 sets

Tuesday – Chest/Biceps

  • Chest
    • Incline Smith Machine - 4 warm-up sets
    • Incline Bench Press - 3 sets 12-15 reps, then 8-12 reps Drop Set
    • Incline Dumbbell Fly - 3 sets 10-12 reps, then 10-12 reps Drop Set
    • Cable Cross Over - 2 sets Triple Drop Sets
    • Pec Deck - 2 sets 12-15 reps, then 10-12 reps Drop Set
  • Biceps
    • Dumbbell Standing Curls - 3 warm-up sets
    • Dumbbell Standing Curls - 3 sets Triple Drop Set, 8-10 reps per drop
    • Preacher Curls - 3 sets Triple Drop Set, 8-10 reps per drop

Wednesday – Off

Thursday – Shoulders/Triceps

  • Shoulders
    • Lateral Side Raises - 3 warm-up sets
    • Lateral Side Raises** - 3 sets increase weight and then down
    • Seated Shoulder Press - 3 sets, 15-20 reps
    • Bent Over Raises (Rear Delt) - 3 sets increase weight and then down
    • Front Barbell Raises or 45lb Plate - 2 sets FAILURE
**Example: 25lbs – 20 reps, then 35lbs – 20 reps, then 45lbs – 20 reps, then back to 35lbs – 20 reps, then to 25lbs – 20 reps
  • Triceps
    • Straight Bar Push Downs - 3 warm-up sets
    • Straight Bar Push Downs - 3 sets Triple Drop Set, 8-10 reps per drop
    • Dips - 3 sets FAILURE
    • Skull Crushers - 3 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
    • Hack Squats - 2 sets, 20-30 reps
    • Hack Squats Wide Stance (Toes Pointing Outward) - 2 sets, 20-30 reps
    • Front Squats - 2 sets, 15-20 reps
    • Lunges - 2 sets, 15-20 reps each leg
*After Leg Press set go immediately into Leg Extensions for 4 sets
  • Hamstrings
    • Lying Leg Curls* - 4 warm-up sets, 15-20 reps “GO ALL OUT”
    • Stiff Legged Deadlifts* - 4 warm-up sets, 12-15 reps “GO ALL OUT”
    • Lying Leg Curls - 3 sets, 12-15 reps
    • Partial Lying Leg Curls (Short movements) - 3 sets Triple Drop Set
*After Lying Leg Curls set go immediately into Stiff Legged Deadlifts for 4 sets

Saturday – Off

Sunday – Off

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