How Did You Get Started?

After marriage I started bodybuilding. In May 1995 with the help of my wife Aruna she really cleaned up my diet and then I started working out twice a day. After a few months I found tremendous changes in my physique then I thought I can take part in a bodybuilding competition. In 1997 I participated in the Haryana State Bodybuilding Championship in India. I won the silver medal in the 85kg category, and after that I got a job as the coach at the Hotel Crowne Plaza Delhi. This was the beginning of my bodybuilding career.

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Bhupender Singh Rana.

What Workout Plan Worked Best For You?

I am consistently changing my workout like compound sets and supersets. Nowadays I only work each body part once per week. Regarding cardio, when I finish my workout I do cardio for 20 minutes like treadmill, cross trainer or recumbent cycle. I always lift weight to 80% max instead of 100% which keeps me safe from injury.

Day 1: Chest/Hamstrings/Abs

• Flat Bench Press: 4 sets of 12 reps
• Incline Bench Press: 4 sets of 12
• Incline Dumbbell Press: 4 sets of 12 reps
• Decline Dumbbell Flyes: 4 sets of 12 reps
• Pull Over: 4 sets of 12 reps
• Stiff Leg Deadlift: 4 sets of 12 reps
• Leg Curl: 4 sets of 12 reps
• Decline Crunches: 4 sets of 15-20 reps
• Rope Crunches: 4 sets of 15-20 reps
• Hanging Leg Raise: 4 sets of 15-20 reps
• Cardio: Treadmill Brisk Walking: 25 minutes

Day 2: Triceps/Glutes/Abs

• Close Grip Bench Press: 4 sets of 12 reps
• Skull Crushers: 4 sets of 12 reps
• Dumbbell Kick Back: 4 sets of 12 reps
• Pulley Push Down: 4 sets of 12 reps
• French Press: 4 sets of 12 reps
• One Leg Kick back: 4 sets of 12 reps
• Lying Leg Raise: 4 sets of 15-20 reps
• Hanging Leg Raise: 4 sets of 15-20 reps
• Incline Crunches: 4 sets of 15-20 reps
• Knee-Up: 4 sets of 15-20 reps
• Cardio: Treadmill Brisk Walk: 20 minutes

Day 3: Back/Abs

• Bent Over Barbell Row: 4 sets of 12 reps
• One Arm Dumbbell Row: 4 sets of 12 reps
• Front Lats Pulldowns: 4 sets of 12 reps
• Back Lats Pulldowns: 4 sets of 12 reps
• Close Grip Lats Pulldowns: 4 sets of 12 reps
• Deadlift: 4 sets of 12 reps
• Decline Crunches: 4 sets of 15-20 reps
• Rope Crunches: 4 sets of 15-20 reps
• Hanging Leg Raise: 4 sets of 15-20 reps
• Cardio: Cross Trainer: 20 minutes

Day 4: Biceps/Abs

• Preacher Curl: 4 sets of 12 reps
• Incline Dumbbell Curl: 4 sets of 12 reps
• Hammer Curl: 4 sets of 12 reps
• Concentration Curl: 4 sets of 12 reps
• Decline Crunches: 4 sets of 15-20 reps
• Rope Crunches: 4 sets of 15-20 reps
• Hanging Leg Raise: 4 sets of 15-20 reps
• Cardio: Recumbent Cycle: 20 minutes

Day 5: Shoulders/Traps

• Military Press: 4 sets of 12 reps
• Arnold Press: 4 sets of 12 reps
• Barbell Upright Row: 4 sets of 12 reps
• Dumbbell Side Lateral: 4 sets of 12 reps
• Dumbbell Bent Over Delts Raise: 4 sets of 12 reps
• Barbell Shrugs: 4 sets of 12 reps
• Dumbbell Shoulder Shrugs: 4 sets of 12 reps
• Cardio: Treadmill Running: 20 minutes

Day 6: Legs/Abs

• Barbell Squat: 4 sets of 12 reps
• Lunges: 4 sets of 12 reps
• Hack Squat: 4 sets of 12 reps
• Leg Extension: 4 sets of 12 reps
• Leg Curl: 4 sets of 12 reps
• Donkey Calf Raises: 4 sets to failure
• Standing Calf Raises: 4 sets to failure
• Decline Crunches: 4 sets of 15-20 reps
• Rope Crunches: 4 sets of 15-20 reps
• Hanging Leg Raise: 4 sets of 15-20 reps
• Cardio: Treadmill Brisk Walk: 20 minutes

Day 7: Off

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Bhupender Singh Rana.

What Nutrition Plan Has Worked Best For You?

Meal 1: 8:00 AM

• 1 Serving Whey Protein
• 6 Egg Whites
• 4 oz Skim Milk
• 1 Serving Multi-Vitamin
• Vitamin C
• Calcium

Meal 2: 11:30 AM

• 6 oz Chicken Breast
• 1/2 Cup Brown Rice
• 2-3 oz Noodles
• 20 oz Water

Meal 3: 2:30 PM

• 4 oz Nuts
• 8 oz Coffee
• 1 Cup Veggies

Meal 4: 5:00 PM Pre-Workout

• 1 Medium Yam

Meal 5: 7:30 PM Post-Workout

• 8 Eggs White
• 1 Serving Whey Protein
• 5 g Scivation BCAA Powder
• 20 oz Water

Meal 6: 10:00 PM

• 1/2 cup Brown Rice
• 1 Serving Casein Protein Shake
• 5 Egg Whites
• 20 oz Water

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Bhupender Singh Rana.

What Supplements Have Given You The Greatest Gains?

I have only consistently taken whey protein as a supplement to my diet for the several years. In the Mr. India contest I took Scivation's BCAA and Optimum's casein. I take casein at night because while sleeping our body grows. Casein gives me more aminos like a flood of aminos in my body. I think it helped me retain muscle as I dieted during the competition.

Why do you love Bodybuilding?

Through bodybuilding I got a job and now running a successful gym in India. It helps me retain flexibility and free from diseases and also assist my family financially. Bodybuilding is my bread and butter. My Fitness Gym's motto is 3 'D' Dedication Devotion and Determination. If you follow the 3 'D's then nobody can stop you to become a champion.

What Motivates You To Follow A Healthy Lifestyle?

Feeling and being active more like 30 than 40. Working out keeps my bones strong and healthy and I still use hard workouts, honesty and a positive approach to believe that I am in better shape at the age of 40. Too many people in India are overweight in the age group of 30 to 40. I thank bodybuilding which keeps me fit and away from diseases.

What Made You Want To Achieve Your Goals?

My wife Aruna told me I could achieve this and she also inspired to be a Champion for healthier living. Now numerous people ask me after they see me on the stage and wonder about my age. I am lucky to have a beautiful and loving wife, two great sons and a cute daughter.

What Are Your Future Bodybuilding Plans?

First to qualify for 202 Mr. Olympia and second to organize a Natural Bodybuilding competition in India.

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Bhupender Singh Rana.

What One Tip Would You Give Other Bodybuilders?

Keep away from steroids; bodybuilding is a healthy game so find that one person to help you who believes natural bodybuilding.

Who Are Your Favorite Bodybuilders?

Dorian Yates Mr. Olympia 1992-97. I admire the high intensity of Dorian Yates. He is the Legend of bodybuilding.

What Features Do You Use On Bodybuilding.com?

I always use the SuperSite for all the great articles.

More Bodybuilder Profiles:

:: Current Over 40 Bodybuilder Of The Week.
:: Other Previous Over 40 Bodybuilders Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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