www.trojanhealth.co.za
#1 HOMEFITNESS
SOUTH AFRICA’S
SINCE19810861 876526
0861 TROJANWARRANTY
TROJANMY SPACE MY TIME
®
CAUTIONREAD ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT
KEEP THIS MANUAL FORFUTURE REFERENCE
Ch a l l e nge r 150hO Me gY M
hOMe gYM aSSeMBlY, Care anD InSTrUCTIOn ManUal
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InDeX Page
1. SAFETY INSTRUCTIONS 3
2. PRE ASSEMBLY CHECK LIST 5
3. HARDWARE LIST 6
4. PARTS LIST 8
5. ASSEMBLY STEPS 11
6. FITNESS TIPS & TECHNIQUES 17
7. CONDITIONING GUIDELINES 18
8. WARM - UP AND COOL-DOWN 19
9. EXERCISE PROGRAM 20
10. FREQUENTLY ASKED QUESTIONS 22
11. EXPLODED DRAWING 23
12. TROJAN 1 YEAR LIMITED WARRANTY 24
13. TROJAN REPAIRS PROCEEDURE 25
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1. SaFeTY InSTrUCTIOnS It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct all
individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these
instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of
South Africa.
The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/OR
STUDIO FACILITIES USE.
Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be informed of the
following information prior to use.
healTh WarnIng• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyourequirea
completephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,arepregnantorsuffer
from any illness.
• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyourphysician.
• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycoolingdownand
stretching.
aCCeSS COnTrOlTROJAN recommends that all fitness equipment be used in a supervised area. It is recommended that the equipment be located
in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment. Parents or other
supervising adults must provide close supervision of children, if the equipment is used in the presence of children.
InSTallaTIOnTROJAN recommends that all equipment:
• Besecuredtoorsetuponasolid,levelsurfacetostabilizeandeliminaterockingortippingoverduringtraining.
• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).
• Besetupwithsufficientventilationtoensureproperoperation.
• Besetupwithsufficientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itis
recommendedthatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.
Fortreadmillsitisrecommendedthatyouhave2mofspacebehindtherunningdeck.
• Beinstalledbyourteamofinstallers.
PrOPer USage• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat
TROJAN equipment is used properly to avoid injury.
• Injuriesmayresultfromexercisingimproperlyorexcessively.
• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.
• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN
equipment to avoid injury.
• Donotattempttoadjustanyseats/pads/pulleysetc.whileyouareonyourTROJANequipment.
• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorizedservicerepresentativeonly.
• GymandBenches-Whenadjustinganyseat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyor
anyothertypeofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.
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InSPeCTIOn• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipmentuse
only replacement parts supplied by TROJAN.
• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.
• Cablesandbeltsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatfirstsignofwear.
• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceatthefirstsignofwear.
• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.
• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethatyou
follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.
• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.
• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.
Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.
OPeraTIng WarnIngS• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJANequipment.
• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclosesupervisionof
children if the equipment is used in the presence of children.
• Donotwearloosefittingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieuplonghair
to avoid contact with moving parts.
• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineisin
operation.
SeleCTOrIZeD WeIghT STaCKS• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservicedepartmentto
arrange delivery of a new pin.
• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.
• Neverpintheweightstackinanelevatedposition.
• Neverremoveaselectorpinifanyweightsaresuspended.
• Neverattempttoreleasejammedweightsorpinsthataresuspended.
USer WeIghT lIMITaTIOnS• ThisTROJANCHALLENGER150maynotbeusedbypersonsweighingmorethan100kg.
SaVe ThIS InSTrUCTIOn ManUal FOr FUTUre USe anD reFerenCeIf any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within
the Republic of South Africa or visit www.trojanhealth.co.za.
1. SaFeTY InSTrUCTIOnS
Leg Curl Pad
Seat Cushion
Weight Stack
Back Rest Cushion
Butterfly Arm
Lower Lat Bar
Pulley
Lat Bar
Guide Rod
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2. Pre aSSeMBlY CheCK lISTThankyouforchoosingtheTROJAN CHALLENGER 150 HOME GYM. Wetakegreatprideinproducingthisquality
productandhopeitwillprovidemanyhoursofqualityexercisetomakeyoufeelbetter,lookbetterandenjoylifetoits
fullest.
Yes,itisaprovenfactthataregularexerciseprogramcanimproveyourphysicalandmentalhealth.Toooften,ourbusy
lifestyleslimitourtimeandopportunitytoexercise.TheTROJAN CHALLENGER 150 HOME GYM provides a
convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.
Before reading further, please familiarise yourself with the parts that are labelled.
Read this manual carefully before using the TROJAN CHALLENGER 150 HOME GYM.
(69)5/16“x2-3/4“HexBolt2pieces(46)5/16“x1”Screws6pieces
(48)3/8“x4”HexBolt2pieces (49)3/8“x3-1/4”HexBolt4pieces
(50)3/8“x2-3/4”HexBolt1piece (51)3/8“x2-3/4”HexBolt9pieces
(52)5/16“x1-3/4”HexBolt4pieces(53)5/16“x1-3/4”Screw4pieces
(54)3/8“x2”HexBolt4pieces (60)3/8“x3”HexBolt3pieces
(62)1/2”x6”HexBolt1piece
(65)1/2“x3”HexBolt1piece (67)3/8x1-1/4”HexBolt2pieces
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3. harDWare lIST
(43) 5/12“ X 16mm Washers 14 pieces (44)3/8“x19mmWashers56pieces (4 pieces pre-assembled to no. 4).
(59)3/8“x1”(pre-assembledto40&41)1piece(56)1/2“x47mm(PackWeightPlate)1piece
(45)3/8“LockNuts25pieces(63)1/2“x26mmWashers4pieces
(61)5/16“LockNuts4pieces (64)1/2“LockNuts2pieces
(68)5/8”LockNuts2pieces (72) 3/8“ Nuts (w/o Nylon) 2 pieces
(70)1/2“ Brass Colour Bushes 2 pieces(66)3/4”BrassColourBushes4pieces
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3. harDWare lIST
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4. ParTS lIST NO. ILLUSTRATION DESCRIPTION QTY
1 Support Tube 1
2 T-Tube 1
3 HorizontalBeam 1
4 Guide Tube 2
5 Ridge Tube 1
6 Seat Beam 1
7 Leg Beam 1
8 Lat Bar 1
9 BackCushion 1
10 Seat Cushion 1
11 Connecting Part 1
12 Butterfly Arm (Left) 1
13 Butterfly Arm (Right) 1
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4. ParTS lIST NO. ILLUSTRATION DESCRIPTION QTY
14 Leg Beam Support Tube 1
15 PulleyBracket 2
16 FloatingPulleyBracket(A&B) 2
17 Handle Pipe 2
18 Pulley 13
19Arm Foam Roller
(Pre-assembled to 12 & 13)2
20 EndCap1” 4
21 EndCap(40x80mm) 2
22 End Cap (50.8mm) 2
23 EndCap(30x60mm) 6
24Round End Cap 50.8mm
(Pre-assembled to 12 & 13)2
25Round End Cap W/Hole(Pre-assembled to 12 & 13)
2
26 WeightStackPin 1
27 Fitting Plate 2
28 HandleBar1”x5” 8
29 TopPlate5kg 1
30 WeightStack5kg 9
31 Selector Bar 1
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NO. ILLUSTRATION DESCRIPTION QTY
32Roller Tube 2
33Lower Lat Bar 1
34
Cable 4050mm 1
35
Cable 2335mm 1
36
Cable 2760mm 1
37 Chain 2
38LegFoamRoller7” 4
39SnapHook 4
40Knob (Pre-assembled to 41 & 59) 1
41Press Pin 1
42Rubber Ring 2
47EndCap(20x40mm) 2
55
EndCap(50x50mm) 2
57FixingPin(PackedwithWeightPlate) 1
58BlackFixingBushing(PackedwithWeightPlate)
1
71Bumper 1
73End Cap 19mm 2
4. ParTS lIST
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5. aSSeMBlY STePS STeP 1Note: Four3/8”x19mmWashers(44)andfour3/8”x1”Bolts(46)
have been attached to the Guide Tubes (4). Please remove these first,
then follow the assembly steps.
• SlideoneRubberRing(42)ontoeachoftheGuideTubes(4).
Placethe40x80mmEndCap(21)intotheHorizontalBeam
(3)andtheninserttheGuideTubes(4)intotheHorizontalBeam
(3).Securethisassemblywithtwo3/8”x19mmWashers(44)
andtwo3/8”x1”Bolts(46).
• ConnecttheT-Tube(2)andtheHorizontalBeam(3)withtwo
3/8”x4”Bolts(48),four3/8”x19mmWashers(44)andtwo
3/8”Nuts(45).Tightentheassembly.
• SlidethenineWeightStacks(30)andTopPlate(29)ontothe
two Guide Tubes (4).
• AttachtheFixingBushing(58)ontotheSelectorBar(31).Push
theFixingPin(57)throughtheholeintheFixingBushing(58)
and the first hole of the Selector Bar (31). Now slide the Top
Plate(29)ontotheFixingBushing(58).
• PlacetheSelectorBar(31)intotheWeightStack(30)andplace
theWasher(56)ontotheTopPlate(29).InserttheWeightStack
Pin(26)intotheWeightStack(30).
STeP 2• AttachtheSupportTube(1)totheT-Tube(2)usingtwo
3/8”x82mmBolts(49),two3/8”Nuts(45)andfour3/8”x
19mm Washers (44).
• SecuretheBackCushion(9)totheSupportTube(1)usingtwo
5/16”x1-3/4”Bolts(52)andtwo5/16”x16mmWashers(43).
• AttachtheRidgeTube(5)ontothetopofSupportTube(1),
securingthemtogetherwiththeFittingPlate(27),two3/8’x2”
Bolts(54),four3/8”x19mmWashers(44)andtwo3/8”Nuts
(45).
• ConnecttheRidgeTube(5)andthetwoGuideTubes(4);
securingthemwithtwo3/8”x1”Bolts(46)andtwo3/8”x
19mm Washers (44).
• AttachthetwoPulleyBrackets(15)totheSupportTube(1),
securingthemwithtwo5/16”x2-3/4”bolts(69),four
5/16”x16mmWashers(43)andtwo5/16”Nuts(61).
• AttachthePressPin(41)totheSupportTube(1)withone
5/16”x1-3/4”Bolt(52),two5/16”x16mmWashers(43)and
one Nut (61).
• AttachKnob(40)and3/8”x1”Washer(59)tothePressPin
(41).
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5. aSSeMBlY STePS
STeP 3• AttachtheConnectingPart(11)totheRidgeTube(5),securingthemwithone1/2”x6”Bolt(62),two1/2”x26mmWashers
(63),twoBrassColourBushings(70)andone1/2”Nut(64).
• AttachtheButterflyArms(12,13)totheConnectingpart(11),securingthemwithfourBrassColouredBushings(66)and
two5/8”Nuts(68).
Note 1: Two Round End Caps (24), two Arm Foam Rollers (19), two Round End Caps with Holes (25) and two Handle Bars
(28) have been pre-assembled onto the Butterfly Arms (12, 13).
Note 2: Two3/8”x19mmWashers(44)andtwo3/8”x1”Bolts(46)havebeenattachedontheHandlePipe(17).
Please remove these, and then follow the assembly steps.
• AttachtheHandlePipes(17)totheButterflyArms(12,13),securingthemwithtwo3/8”x19mmWashers(44)andtwo3/8”
x1”Bolts(46).
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5. aSSeMBlY STePSSTeP 4• AttachtheSeatBeam(6)totheSupportTube(1).SecurethesetogetherusingtheFittingPlate(27),four3/8”x19mm
Washers(44),two3/8”x2“Bolts(54)andtwo3/8”Nuts(45).
• AttachtheLegBeamSupportTube(14)totheT-Tube(2)andSeatBeam(6),usingtwo3/8”x82mmBolts(49),four
3/8”x19mmWashers(44)andtwo3/8”Nuts(45).Nowinserttwo19mmEndCaps(73).
• AttachLegBeam(7)totheSeatBeam(6)usingone1/2”x3”Bolt(65),two1/2”x26mmWashers(63)andone1/2”
Nut(64).Nowplaceone19mmEndCap(73)ontothe1/2”x3”Bolt(65)andanother19mmEndCap(73)ontothe1/2”
Nut (64).
• AttachtheSeatCushion(10)totheSeatBeam(6)usingfour5/16”x16mmWashers(43)andfour5/16”x3/4”Bolts(53).
• PutoneRollerTube(32)intotheholeoftheLegBeam(7)andanotherRollerTube(32)intoSeatBeam(6).PlaceoneLeg
Foam Roller (38) onto each side of both Roller Tubes (32).
• AttachtheBumper(71)ontotheLegBeamSupportTube(14).
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5. aSSeMBlY STePS
STeP 5ThreadtheCable(35)throughthePulleysontheBracketsasshow:
• AttachPulleyNo.1(18)totheRidgeTube(5)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)andone3/8”
LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.2(18)toSupportTube(1)usingone3/8”x3”Bolt(60),two3/8”x19mmWashers(44)andone3/8”Lock
Nut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.4(18)totheRidgeTube(5)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)andone3/8”
LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
• LocktheboltendofCable(35)totheSelectorBar(31)with1/2”x47mmWasher(56)andattachtheballendofCable(35)to
theLatBar(8)usingoneSnapHook(39).
• AttachPulleyNo.3(18)totheFloatingPulleyBracket(16A)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)
andone3/8”LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.
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5. aSSeMBlY STePS
STeP 6ThreadtheCable(36)throughthePulleysontheBracketsasshow:
• AttachbothendsofCable(36)totheRightandLeftButterflyArms(12,13)usingtwo3/8”x1¼Bolts(67),two3/8”w/o
NylonNuts(72),two3/8”x19mmWashers(44)andtwo3/8”LockNuts(45).
• AttachPulleysNo.5andNo.6(18)tothePulleyBracket(15)usingtwo3/8”x1¾”Bolts(51),four3/8”x19mmWashers(44)
andtwo3/8”LockNuts(55).MakesuretheCable(36)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.7(18)totheFloatingPulleyBracket(16B)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)
andone3/8”LockNut(45).MakesuretheCable(36)isthreadedthroughthePulley(18)asshown.
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5. aSSeMBlY STePS STeP 7ThreadtheCable(52)throughthePulleysontheBracketsasshow:
• AttachPulleyNo.8(18)totheLegBeam(7)usingone3/8”x66mmBolt(50),two3/8”x19mmWashers(44)and
one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.9(18)totheLegBeamSupportTube(14)usingone3/8”x3”Bolt(60),two3/8”x19mm
Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.10(18)totheSupportTube(1)usingone3/8”x3”Bolt(60),two3/8”x19mmWashers(44)and
one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.11(18)totheFloatingPulleyBracket(16B)usingone3/8”x13/4”Bolt(51),two3/8”x19mm
Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.12(18)totheT-Tube(2)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)and
one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachPulleyNo.13(18)totheFloatingPulleyBracket(16A)usingone3/8”x13/4”Bolt(51),two3/8”x19mm
Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.
• AttachtheballendoftheCable(52)totheLowerLatBar(33)usingtwoSnapHooks(39)andoneChain(37).
AttachtheotherendofCable(52)totheT-Tube(2)usingoneSnapHook(39),oneChain(37),one5/16”x1-3/4”
Bolt(52),two5/16”x16mmWashers(43)andone5/16”LockNut(61).
Recheckall bolts and nuts aretightened securely
before using the machine
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AEROBIC EXERCISE
Aerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexercise
improvesthefitnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisefitnessispromoted
byanyactivitythatusesyourlargemuscles(arms,legs,orbuttock,forexample).Yourheartbeatsquicklyandyoubreathe
deeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.
WEIGHT TRAINING
Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weight
trainingisanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyou
areworkingaboveyourtargetzone,youmaywanttodoalesseramountofreps.Andasalwaysconsultyourphysician
beforebeginninganyexerciseprogram.
MUSCLE CHART
HOME GYM
Theexerciseroutinethatisperformedonthehomegymwilldeveloptheupperandlowerbodymusclegroupaswell
asconditionthecirculatorysystemandprovideagoodaerobicworkout.Thesemusclegroupsarehighlightedonthe
muscle chart below.
6. FITneSS TIPS anD TeChnIQUeS
7. COnDITIOnIng gUIDelIneSHowyoubeginyourexerciseprogramdependsonyourphysicalcondition.Ifyouhavebeeninactiveforseveralyears,or
areseverelyoverweight,youmuststartslowlyandincreaseyourtimeontheequipment;afewminutesperworkout.
Initially,youmaybeabletoexerciseonlyforafewminutesinyourtargetzone,however,youraerobicfitnesswillimprove
overthenextsixtoeightweeks.Don’tbediscouragedifittakeslonger.It’simportanttoworkatyourownpace.
Ultimately,you’llbeabletoexercisecontinuouslyfor30minutes.Thebetteryouraerobicfitness,theharderyouwillhave
toworktostayinyourtargetzone.Pleaseremembertheseessentials:
•Haveyourdoctorreviewyourtraininganddietprogramstoadviseyouofaworkoutroutineyoushouldadopt.
•Beginyourtrainingprogramslowlywithrealisticgoalsthathavebeensetbyyouandyourdoctor.
•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.
•Setupyourequipmentonaflat,evensurfaceatleast3feetfromwallsandfurniture.
eXerCISe InTenSITYTomaximizethebenefitsofexercising,itisimportanttoexercisewiththe
proper intensity. The proper intensity level can be found by using your heart
rateasaguide.Foreffectiveaerobicexercise,yourheartrateshouldbe
maintainedatalevelbetween65%and85%ofyourmaximumheartrate
asyouexercise.Thisisknownasyourtargetzone.Youcanfindyourtarget
zoneinthetablebelow.
Duringthefirstfewmonthsofyourexerciseprogram,keepyourheartratenearthelowendofyourtargetzoneasyou
exercise.Afterafewmonths,yourheartratecanbeincreasedgraduallyuntilitisnearthemiddleofyourtargetzoneas
youexercise.
Tomeasureyourheartrate,stopexercisingbutcontinuemovingyourlegsorwalkingaroundandplacetwofingerson
yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tofindyourheartrate.Forexample,ifyour
six-secondheartbeatcountis14,yourheartrateis140beatsperminute.(Asix-secondscountisusedbecauseyour
heartratewilldroprapidlywhenyoustopexercising.)
Adjusttheintensityofyourexerciseuntilyour
heart rate is at the proper level.
For more information visit
www.trojanhealth.co.za
10177-18
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3
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8. WarM-UP anD COOl-DOWnWOrKOUT gUIDelIneSEachworkoutshouldincludethefollowingthreeparts:Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytemperature,heartrate,andcirculationinpreparationforexercise.Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:Duringthefirstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlonger than 20 minutes.)Acool-down,with5to10minutesofstretching.Thiswillincreasetheflexibilityofyourmusclesandwillhelptopreventpost-exerciseproblems.
eXerCISe FreQUenCYTomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekeytosuccessistomakeexercisearegularandenjoyablepartofyoureverydaylife.
SUggeSTeD STreTCheSThe correct form for several basic stretches is shown at the right. Move slowly as you
stretch, never bounce.
1. Toe Touch Stretch
Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.
Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfar
aspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,
backofkneesandback.
2. Hamstring Stretch
Sitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrest
itagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaras
possible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:
Hamstrings,lowerbackandgroin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a
wall.Keepyourbacklegstraightandyourbackfootflatonthefloor.Bendyour
front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then
relax.Repeat3timesforeachleg.Tocausefurtherstretchingoftheachillestendons,
bendyourbacklegaswell.Stretches:Calves,achillestendonsandankles.
4. Quadriceps Stretch
Withonehandagainstawallforbalance,reachbackandgrasponefootwithyour
otherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,
thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.
5. Inner Thigh Stretch
Sitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeet
towardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat
3 times. Stretches: Quadriceps and hip muscles.
For more information visit www.trojanhealth.co.za
10177-20
9. eXerCISe PrOgraM
DEVELOPING AN EXERCISE PROGRAMME
Forthefirstmonthoftrainingyoushouldallowyourbodytoadjusttoitsnewworkload.Forthefirst2to4weeks
youshouldonlyperformoneworksetofeachexercise,onlyincreasingthenumberofsetsyouperformafter
this adjustment period.
Developyourworkoutaccordingtothetimeavailabletoyouandremember,themoreeffortyouputin,the
greaterthebenefitsandthequickeryouwillseeresults.
DIET
Diet is a very important aspect of any fitness programme. A balanced diet will help you get to your goal weight.
EXERCISE TECHNIQUE
Hand Grips
Therearetwostylesofhandgripsthatcanbeusedwhenexercising:
•OverhandGrip
The bar is gripped with the hands reaching over the top of the bar and the palms facing in towards the body
•UnderhandGrip
The bar is gripped with the hands reaching under the bar and the palms facing away from the body.
Breathing
Breathing at the correct time is an important part of weight training. Breathe out while you are putting the effort into
the movement, i.e. when you are lifting or pushing the weight. Breathe in on the return movement or the part of the
movementthatrequirestheleasteffort.Neverholdyourbreatheduringanexercise.
Exercise Style
Allexercisesshouldbedoneinacontrolledmanner.Donotjerktheweightaroundasthiscanleadtoinjuryaswellas
limitingthebenefitoftheexercise.
THE WORKOUT
The Warm Up
Alwayswarmupthoroughlybeforeeachworkoutsessiontohelpminimisetheriskofinjury.WarmuponanyTrojan
exercisebikeortreadmilloranyothersimilarmachine.
Weekly Routine
Performaweighttrainingroutine3timesperweek,ensuringadayofrestandrecoverybetweensessions.
10177-21
9. eXerCISe PrOgraM
Reps and Sets
Repetitions (Reps) is the term used to denote the number of consecutive times a certain movement is repeated without
abreak,whileSetsdenoteshowmanytimesyoushouldrepeatthatexerciseinatrainingsessione.g.3setsof10reps
meansyoushouldperform10repsfor1set,haveabreakandthenrepeatanother2sets.
Recommended rep ranges
6-8repsforFunctionalstrengthandhypertrophy(increaseinmusclesize)
8-12repsforTotalhypertrophy(increaseinmusclessize)
12 -15 reps Muscle-Strength endurance
SAFE USE OF YOUR EQUIPMENT
Whenusingabarbellalwaysensurethatthereissomeonetohelpyouifyougetintoanydifficultyonanexercise
specifically when bench pressing, shoulder pressing or squatting. As you start using heavier weights, it is advised that you
train with someone as you can help each other out while training and motivate one another to achieve your goals.
Do’s and Don’ts
•Domakesurethatyourweightsarefirmlyclampedtothebar.
•Doseekmedicaladvicebeforestartinganyexerciseprogramme.
•Dostartoffslowlytoavoidunnecessarysorenessandstiffness.
•Doremembertobendatthekneeswhenliftingheavyweightsfromthefloor.
•Domaintainafirm,straightbackwhenliftingweights.
•Doremembertobreathproperly.
•Dowarmupthoroughlybeforeexercising.
•Don’texercisewithin2hoursofeatingalargemeal.
•Doensurethatthereissomeonetohelpyouwhenyouliftheavyweights.
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10. FreQUenTlY aSKeD QUeSTIOnSQ1. How do I maintain my cables?
1. Thecablesworkinconjunctionwiththepulleys.Whenassemblingtheunit;makesurenottoover
tighten the pulleys. The pulleys are meant to move freely.
2. Beforeyourworkout;makesureallthecablesarelinedupcorrectlyonthepulleys.
Q2. My movable parts are not moving freely.
1. Do not over tighten any bolt or nut which has bushes and movable parts.
Q3. My weight stack is not moving freely.
1. Apply a light coating of grease to the guide tubes, as this will help reduce any unnecessary friction.
Q4. Is it possible to secure my gym to the ground?
1. Yes, provided that the area in which you are going to secure it is going to be in in a permanent location and that the
floors are not tiled.
Q5. My gym is not stable.
1. Ensure that all bolts are tightened and that all the end caps are on legs.
Q6. Is it a good idea to use my gym in a commercial gym.
1. No, as it is for domestic use only.
10177-23
11. eXPlODeD DraWIng
10177-24
The Manufacturer hereby provides a warranty to the original purchaser of this product (‘the Consumer’) that this product will be
freeofmanufacturingdefectsinmaterialsandworkmanshipwhichundernormal,personal,familyorhouseholduse(commercialuse
expresslyexcluded)manifestthemselveswithinthe1yearfromthedateofpurchase.
EXCLUSIONS • Thewarrantydoesnotincludeandwillnotbeconstruedtocoverproductsdamagedasaresultofdisaster ;misuse;
commercialuse;usenotinaccordancewithinthewritteninstructionsincludedwiththeproduct;abuseand/orany
non-authorizedmodificationoftheproduct,incorrectinstallationoftheproductornormalwearandtear.
• Alldemomodelscarrya3monthwarranty.
WAIVERThe warranty and the obligations of the manufacturer provided herein are in lieu of, and the consumer, waives all other warranties, guarantees,conditionsorliabilities,expressorimplied,arisingbylaworotherwise,includingwithoutlimitation,anyobligationofthemanufacturer in respect of any injury, loss or damage (direct, indirect or consequential) arising out of the use of, or inability to use this product and whether or not occasioned by the manufacturer’s negligence or any act or omission on its part.
PROOF OF PURCHASEAny claim in terms of the warranty must be supported by a proof of purchase or a warranty number. Warranty numbers can be
issued through contacting our call centre on 0861 876526 (0861 Trojan), or online at www.trojanhealth.co.za. If such proof is not available, then notwithstanding anything to the contrary herein, the service agent’s prevailing charges for services/repairs including call-out and/or spares will be payable by the Consumer upon collection or delivery of the repaired product.
The Consumer does not need to return the product to the store. The Consumer shall phone the Trojan hotline on
0861 876526 (0861 Trojan) andtheManufacturer’sauthorizedagentwillatitsdiscretioneitherrepairtheitemattheConsumer’s residence or collect and repair the item at their premises.
Duringthewarrantyperiodtheproductmayonlybeservicedand/orrepairedbytheManufacturer’sdulyauthorized agent(s).
Masstores (Pty). Ltd., 16 Peltier Drive, Sunninghill, Johannesburg, 2191, South Africa.
12. TrOJan 1 Year lIMITeD WarranTY
10177-25
1. Procedure for repairs
ShouldyouexperienceanyfaultsorbreakdownsonyourTrojanequipment,pleaseadheretothefollowingprocedureto
have the fault rectified speedily and professionally.
• Donotreturntheproducttothestore*
• Call0861 Trojan (0861 876526) to log the faulty product (under warranty or out of warranty)
• Theoperatorwilltryidentifythefault,andwillbookaserviceteamcallout.
• Theserviceteamwillcallyoutoagreeadateandtimetocollectthefaultyproduct.
• Itemsrepairedinourservicecentrewillbereturnedtoyourhomeonanagreeddateandtime.
* Note: Should you live in an outlying area, it may be neccessary to return the product to the store nearest to you. Our service
operator will advise you of your repair procedure.
2. Cost of Repairs
2.1 Under warranty
• Anyitemsstillunderwarrantywillberepairedfreeofcharge,aslongasitcomplieswiththe
termsandconditionsofthewarranty.(referto“warranties”sectioninthismanual)
•AnyitemsthatneedtoberepairedthatareNOTcoveredinthewarrantywillbeforthe
consumer’sexpense.Aquotefortherepair/replacementoftheseitemswillbeprovidedtothe
consumer for approval prior to repairs being conducted.
2.2 Out of Warranty
•Anyitemsthatneedtoberepairedoncethewarrantyhasexpiredwillbefortheconsumer’sexpense
including call out fees. A quote for the repair/replacement of these items will be provided to the
consumer for approval prior to repairs being conducted.
13. TrOJan rePaIrS PrOCeDUre
0861 8765260861 TROJAN
