Trojan Challenger 150 User manual

Brand: Trojan

Model: Challenger 150

Type: User manual

TROJAN

MY SPACE MY TIME

CAUTION

READ ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUAL

BEFORE USING THIS EQUIPMENT.

KEEP THIS MANUAL FOR

FUTURE REFERENCE

CHALLENGER 150

• WEIGHTLOSSPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)

• TONINGPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)

• MUSCLEGAINPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)

INDEXPAGE

1. SAFETY INSTRUCTIONS 3

2. FITNESS TIPS & TECHNIQUES 5

3. WARM UP & COOL DOWN 6

4. TRAINING TERMS 7

5. EXERCISE TERMS 8

6. EXERCISE PROGRAMS 13

6.1 MUSCLE GAIN 13

6.2 TONING 16

6.3 WEIGHT LOSS 19

7. TRAINING LOG 22

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 classication. It is recommended that all users of TROJAN be

informed of the following information prior to use.

HEALTHWARNING

• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyou

requireacompletephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,

are pregnant or suffer from any illness.

• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour

physician.

• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling

down and stretching.

ACCESSCONTROL

TROJAN recommends that all tness 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 adults must provide close supervision of children, if the equipment is used in the presence of children.

INSTALLATION

TROJAN recommends that all equipment:

• Besecuredtoorsetuponasolid,levelsurfacetostabilizeandeliminaterockingortippingoverduringtraining.

• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).

• Besetupwithsufcientventilationtoensureproperoperation.

• Besetupwithsufcientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itis

 recommendedthatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.

• Beinstalledbyourteamofinstallers.

PROPERUSAGE

• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat

TROJAN equipment is used properly to avoid injury.

• Injuriesmayresultfromexercisingimproperlyorexcessively.

• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.

• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN

equipment to avoid injury.

• Donotattempttoadjustanyseats/pads/pulleys/weightsorothermovingpartswhileyouareonyourTROJAN

equipment.

• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorizedservicerepresentativeonly.

• Whenadjustinganyweights,seat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyoranyothertype

 ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.

INSPECTION

• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipment

use only replacement parts supplied by TROJAN.

• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.

• Cablesandstrapsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatrstsignofwear.

• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceattherstsignofwear.

• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.

• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethat

you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.

• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.

• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.

Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.

OPERATINGWARNINGS

• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJAN

equipment.

• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclose

supervision of children if the equipment is used in the presence of children.

• Donotwearloosettingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieup

long hair to avoid contact with moving parts.

• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineis

in operation.

SELECTORIZEDWEIGHTSTACKS

• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservice

department to arrange delivery of a new pin.

• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.

• Neverpintheweightstackinanelevatedposition.

• Neverremoveaselectorpinifanyweightsaresuspended.

• Neverattempttoreleasejammedweightsorpinsthataresuspended.

USERWEIGHTLIMITATIONS

• ThisTROJANCHALLENGER150maynotbeusedbypersonsweighingmorethan100kg.

SAVETHISINSTRUCTIONMANUALFORFUTUREUSEANDREFERENCE

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 or visit www.trojanhealth.co.za.

1.SAFETYINSTRUCTIONS

AEROBICEXERCISE

Aerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexercise

improvesthetnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisetnessispromoted

byanyactivitythatusesyourlargemuscle-arms,legs,orbuttock,forexample.Yourheartbeatsquicklyandyoubreathe

deeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.

WEIGHTTRAINING

Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttraining

isanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouare

workingaboveyourtargetzone,youmaywanttodoalessamountofreps.Andasalwaysconsultyourphysicianbefore

beginninganyexerciseprogram.

2.FITNESSTIPSANDTECHNIQUES

Tr apezius

Posterior

Tricep

Latissimus Dorsi

Gluteals

Hamstrings

Gastrocnemius

Tr apezius

Pectoralis Major

Serratus Anterior

Biceps

Abdominal

Sartorius

Quadriceps

Tibialis

MUSCLECHART

CHALLENGER 150 HOME GYM

TheexerciseroutinethatisperformedwiththeCHALLENGER150HOMEGYMwilldevelopthewholebody.These

muscle groups are highlighted on the muscle chart below.

TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.

TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthy

choicesthatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1

sellingHomeFitnessbrandtogivesyoutheabilitytoboostyourtnesslevelandloweryourriskof

cardiovascular disease.

Visitwww.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and

www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.

3.WARM-UPANDCOOL-DOWN

WORKOUTGUIDELINES

Eachworkoutshouldincludethefollowingthreeparts:

Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbody

temperature,heartrate,andcirculationinpreparationforexercise.

Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.

(Note:Duringtherstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlonger

than 20 minutes.)

Acool-down,with5to10minutesofstretching.Thiswillincreasetheexibilityofyourmusclesandwillhelptoprevent

post-exerciseproblems.

EXERCISEFREQUENCY

Tomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.

Afterafewmonthsofregularexercise,youmaycompleteuptoveworkoutseach

week,ifdesired.Remember,thekeytosuccessismakeexercisearegularandenjoyable

part of your everyday life.

SUGGESTEDSTRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you

stretch-never bounce.

1. Toe Touch Stretch

Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allow

yourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaras

possible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,back

ofkneesandback.

2. Hamstring Stretch

Sitwithonelegextended.Bringthesoleoftheoppositefoottowardyouand

restitagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfar

aspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:

Hamstrings,lowerbackandgroin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall.

Keepyourbacklegstraightandyourbackfootatontheoor.Bendyourfrontleg,

leanforwardandmoveyourhipstowardthewall.Holdfor15counts,thenrelax.

Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend

yourbacklegaswell.Stretches:Calves,achillestendonsandankles.

4. Quadriceps Stretch

Withonehandagainstawallforbalance,reachbackandgrasponefootwithyour

otherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,

thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.

5. Inner Thigh Stretch

Sitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeet

towardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat3

times. Stretches: Quadriceps and hip muscles.

For more information on visit www.trojanhealth.co.za

5.EXERCISETERMS:

CHESTANDSHOULDER

Seated pec deck Seated on the equipment, place elbows

and forearm onto pads. Inhale and

squeezepadsforwardandtogether

applying force through the elbows and

forearms.Exhaleandreturntostart

allowing a full range and stretch.

Seated chest press Seated on the equipment, grip the

lower chest grips in an overhand grip,

palms facing the oor. Inhale and push

barforward,exhaleandreturnbars

back.

Push ups on oor Support yourself face down with your

(or push-up grips) arms shoulder width or more apart,

feet together and on toes. Inhale and

bend elbows while lowering torso to

the ground without arching the lower

back,exhaleandpushbackup.(Note:

push up handles not included).

4.TRAININGTERMS:

Pleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.

These terms are refered to in the inidivdual training programs.

Duration Inagymprogramthiswillrefertotheworkouttimeoftheentireprogram

Intensity This will refer to the amount of weight used, and the amount of rest given between each set of a

exercise

Type Refers to the type of training , ie strength, resistance, cardio etc.

Reps/

Repetitions

A single cycle of lifting and lowering a weight

Sets A number of reps performed together ended with a rest period is refered to as a set

Tempo Istherateandspeedatwhicharepisexecuted,ithas3stages,thepush/pull,thepauseandthe

return motion

eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position

% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivingexercise

eg.Ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor

10repswouldbe45kgpushed10times

Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingtherstexercisewithoutpausing

Upright shoulder

Standwithlegsslightlyapart,back

rows straight. Grasp the bar in an overhand

grip, with hands shoulder width apart.

Inhale and pull the bar up along the

bodytothechin,keepingtheelbowsas

highaspossible.Exhalewhilelowering

backdown.

HAMSTRING,QUAD,FULLLEG

Seated leg Sitontheseatandslotyourankles

extensions behindtheanklepad.Inhaleand 

raise legs in a controlled motion to

 horizontal.Exhalewhileloweringlegs

to start.

5.EXERCISETERMS(CONT.):

Cable Side Lateral Stand at 90º to the gym with your

Raise backstraightandlegsslightlyapart.

 Graspanklestrapinyourhandand

 keepyourarmnexttoside.Inhale

and raise your arm parallel to the

 groundtoshoulderheight.Exhale

 whileloweringbackdown.

Standing single leg While standing facing the equipment,

hamstring curls positionyourthighsagainsttheknee

pad,andyouranklesbehindtheankle

roll.Inhale,bendatthekneeliftingone

ankletogluteheight,exhalereturnleg

to straight. Alternated between left and

right leg.

Cable front squats Hold the lower pulley bar in an

underhand grip up against your chest:

inhaledeeply,slightlyarchback,rotating

pelvisforward,andlookforward.

With legs shoulder width apart, toes

slightlyoutwards,lowerbuttocksdown

towardsooruntilthighsarehorizontal

withoor.Exhaleandstraightenlegsto

lifttorsobackuptoendmotion.

Single leg standing Stand on one leg with the other

calve raises leg hanging bent. Use one hand for

support or balance, and the other to

hold the lower cable. Rise up onto toes,

keepingthekneestraightorslightly

exed.Thenlowerbackdown,returning

to start position.

EXERCISETERMS(CONT.):

Hip Adduction Stand at 90º to the gym and attach the

anklestraptoyourlegfurtherestfrom

the gym. Hold onto the gym for support.

Inhalewhilstextendingyourlegoutwards.

Exhalewhilstreturninglegtostart

position.

BACKANDSHOULDER

Lat pull downs Sit facing the equipment, gripping the

bar with a wide overhand grip. Inhale

and pull the bar down to chest, while

pullingtheelbowsback.Exhalewhile

returning the arms to start position.

Straight arm lat

Stand facing the equipment with feet

pull backs

slightly apart, grip bar in overhand grip

slightly wider than shoulder width.

Inhalebringingarmstothighs,exhale

and return arms to starting position.

Bent over cable Stand facing the lower pully. Grip the

rows with lat bar latbarwithwideoverhandgrip.Back

angle should be 45 degree’s. Pull the bar

uptochestwhileinhaling,thenexhale

and retun arms to straight.

Narrow reverse Sit facing the equipment, gripping

grip lat pull down the bar with a narrow underhand grip.

Inhale and pull the bar down to chest,

whilepullingtheelbowsback,exhale

while returning the arms to start

position.

5.EXERCISETERMS(CONT.):

TRICEPANDBICEP

Standing bar Stand with legs slightly apart, arms

bicep curls extended.Gripthebarwithan

underhand grip. Inhale and raise

forearmsbybendingelbows,keep

elbowsxedatyourside.Exhaleand

lowerbackdown.

Standing reverse

Stand with legs slightly apart, arms

cable curls

extended.Gripthebarwithan

overhand grip. Inhale and raise forearms

bybendingelbows,keepelbowsxed

atyourside.Exhaleandlowerback

down.

Tricep push downs Stand facing the equipment, grip handle

from the overhead pully with an

overhand grip. Keeping elbows by your

side inhale and straighten forearms by

extending.Exhaleandlowerbackin

sametrackofmotion.

Reverse grip tricep Stand facing the equipment, grip handle

push downs from the overhead pully with an

underhand grip. Keeping elbows by your

side inhale and straighten forearms by

extendingdownwards.Keepyourwrists

xed.Exhaleandlowerbackinsame

trackofmotion.

5.EXERCISETERMS(CONT.):

SHOULDERS,BACK,BICEPS,CHEST

Floor seated Sit on the oor or a mat facing the

low row equipment. Grip the handle with an

underhand grip, and hands shoulder

width apart. Inhale and pull the bar to

yoursternumwhilekeepingelbowsas

farbackaspossible.Exhaleandreturn

to straight.

Seated tricep press Seated on the equipment, grip the

lower press grips with palms facing each

other. Inhale and push bar forward with

elbowstuckedin,exhaleandreturn

barsback.

Low pulley Withbacktowardstheequipmentand

front raises oor pulley between feet. Grip the bar

with hands shoulder width and in an

overhand grip. Inhale and lift bar with

straight arms till they are parallel to the

ground,thenlowerback.

5.EXERCISETERMS(CONT.):

CHALLENGER150BEGINNER

30minutes3daysaweek. Intensity:medium  Dothisprogramfor4weeksthenmoveontotheintermediateprogram

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Tricep,shoulder&bicep

Day1 Standingbarbicepcurls Arms 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Reversegriptriceppushdowns Arms 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Uprightshoulderrows Shoulders 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

Hamstring,quad&fullleg

Day3 Seatedlegextensions Legs 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Standingsingleleghamstringcurls Legs 3eachleg 6to10 60%ofmax.Weightshouldallowminimumof6reps

Supersetbetweenleftandrightleg;tempo2:1:3

 Cablefrontsquats Legs 3 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachsettempo2:1:3

REST DAY

Back,shoulder&chest

Day5 Latpulldowns Back 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 SeatedPecdeck Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Seatedchestpress Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

6.1MUSCLEGAINWORKOUT

CHALLENGER150INTERMEDIATE

45minutes4daysaweek. Intensity:high Dothisprogramfor6weeksthenmoveontotheadvancedprogram

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Back,shoulders&chest

Day1 Latpulldowns Back 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 SeatedPecdeck Chest 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Seatedchestpress Chest 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

Hamstring,quad&fullleg

Day3 Seatedlegextensions Legs 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Standingsingleleghamstringcurls Legs 4eachleg 6to10 70%ofmax.Weightshouldallowminimumof6reps

Supersetbetweenleftandrightleg;tempo2:1:3

 Cablefrontsquats Legs 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

Shoulders,back&biceps

Day5 Standingbarbicepcurls Arms 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Triceppushdowns Arms 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Uprightshoulderrows Shoulders 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

Shoulders,back&biceps

Day7 Straightarmlatpullbacks Back 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Standingreversegripbicepcablecurls Arms 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Lowpulleyfrontraises Shoulders 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

6.1MUSCLEGAINWORKOUT

CHALLENGER150ADVANCED

60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Chest&shoulder

Day1 Seatedpecdeck Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Seatedchestpress Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

Push ups on oor (or trojan push-up grips)

 Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Uprightshoulderrows Shoulders 6 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

Hamstring,quad&fullleg

Day2 Seatedlegextensions Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Standingsingleleghamstringcurls Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg;tempo2:1:3

 Cablefrontsquats Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Singlelegstandingcalveraises Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg;tempo2:1:3

Back&shoulder

Day3 Latpulldowns Back 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Straightarmlatpullbacks Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Bentovercablerowswithlatbar Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Narrowreversegriplatpulldown Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

Tricep&bicep

Day4 Standingbarbicepcurls Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Standingreversecablecurls Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Triceppushdowns Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Reversegriptriceppushdowns Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Hamstring,quad&fullleg

Day5 Seatedlegextensions Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Cablefrontsquats Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

Shoulder,back,bicep&chest

Day6 Floorseatedlowrow Back&arms 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Seatedtriceppress Arms 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Lowpulleyfrontraises Shoulders 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Standingcablecurl Arms 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

6.1MUSCLEGAINWORKOUT

CHALLENGER150BEGINNERTONINGWORKOUT

30minutes3daysaweek. Intensity:medium  Dothisprogramfor4weeksthenmoveontotheintermediateprogram

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Tricep,shoulder&bicep

Day1 Standingbarbicepcurls Arms 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

 Reversegriptriceppushdowns Arms 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

 Uprightshoulderrows Shoulders 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

REST DAY

Hamstring,quad&fullleg

Day3 Seatedlegextensions Legs 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

 Standingsingleleghamstringcurls Legs 3eachleg 15-20 45%ofmax.Weightshouldallowminimumof15reps

Supersetbetweenleftandrightleg;tempo1:0:1

 Cablefrontsquats Legs 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

REST DAY

Back,shoulder&chest

Day5 Latpulldowns Back 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

 SeatedPecdeck Chest 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

 Seatedchestpress Chest 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

6.2TONINGWORKOUT

CHALLENGER150INTERMEDIATETONINGWORKOUT

45minutes4daysaweek. Intensity:high dothisprogramfor6weeksthenmoveontotheadvancedprogram

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Back,shoulders&chest

Day1 Reversegriplatpulldowns Back 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 SeatedPecdeck Chest 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 Seatedchestpress Chest 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

REST DAY

Hamstring,quad&fullleg

Day3 Seatedlegextensions Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 Standingsingleleghamstringcurls Legs 4eachleg 15-20 65%ofmax.Weightshouldallowminimunof15reps

Supersetbetweenleftandrightleg;tempo1:0:1

 Cablefrontsquats Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

REST DAY

Shoulders,back&biceps

Day5 Standingbarbicepcurls Arms 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 Triceppushdowns Arms 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 Uprightshoulderrows Shoulders 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

REST DAY

Shoulders,back&biceps

Day7 Straightarmlatpullbacks Back 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 Standingreversegripbicepcablecurls Arms 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 Lowpulleyfrontraises Shoulders 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

6.2TONINGWORKOUT

CHALLENGER150ADVANCEDTONINGWORKOUT

60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Chest&shoulder

Day1 Seatedpecdeck Chest 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Seatedchestpress Chest 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

Push ups on oor (or trojan push-up grips)

 Chest 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Uprightshoulderrows Shoulders 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

Hamstring,quad&fullleg

Day2 Seatedlegextensions Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Standingsingleleghamstringcurls Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted;tempo1:0:1

 Cablefrontsquats Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Singlelegstandingcalveraises Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted;tempo1:0:1

Back&shoulder

Day3 Latpulldowns Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Straightarmlatpullbacks Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Bentovercablerowswithlatbar Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Narrowreversegriplatpulldown Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

Tricep&bicepstretching

Day4 Standingbarbicepcurls Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Standingreversecablecurls Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Triceppushdowns Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Reversegriptriceppushdowns Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Hamstring,quad&fullleg

Day5 Seatedlegextensions Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Standingsingleleghamstringcurls Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted;tempo1:0:1

 Cablefrontsquats Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Singlelegstandingcalveraises Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted;tempo1:0:1

Shoulder,back,bicep&chest

Day6 Floorseatedlowrow Back&arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Seatedtriceppress Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Lowpulleyfrontraises Shoulders 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

 Standingcablecurl Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

6.2TONINGWORKOUT

CHALLENGER150BEGINNERWEIGHTLOSSWORKOUT

30minutes3daysaweek. Intensity:medium  Dothisprogramfor4weeksthenmoveontotheintermediateprogram

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Tricep,shoulder&bicepstretching

Day1 Standingbarbicepcurls Arms 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1

 Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests

 Reversegriptriceppushdowns Arms 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1

 Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests

REST DAY

Hamstring,quad&fulllegstretching

Day3 Seatedlegextensions Legs 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1

 Ropeskipping(doublefoot) Legs,cardio 3 30sec Bothfeethoppingtogether Supersetwithaboveexercise.Norests

 Standingsingleleghamstringcurls Legs 3eachleg 25-30 40%ofmax.Weightshouldallowminimunof25reps Doleftandrightleg,thenskip

 Ropeskipping(doublefoot) Legs,cardio 3 30sec Bothfeethoppingtogether Supersetwithaboveexercise.Norests

REST DAY

back,shoulder&cheststretching

Day5 Latpulldowns Back 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1

 Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests

 SeatedPecdeck Chest 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1

 Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests

6.3WEIGHTLOSSWORKOUT

CHALLENGER150INTERMEDIATEWEIGHTLOSSWORKOUT

45minutes4daysaweek. Intensity:high Dothisprogramfor6weeksthenmoveontotheadvancedprogram

DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/

  GROUP    EXERCISEEXECUTION

Back,shoulders&cheststretching

Day1 Reversegriplatpulldowns Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

 Burpie’s Fullbody 4 15  Supersetwithabove.jumpashighaspossible

 SeatedPecdeck Chest 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

 Burpie’s Fullbody 4 15  Supersetwithabove.jumpashighaspossible

 Seatedchestpress Chest 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

rest day

Hamstring,quad&fulllegstretching

Day3 Seatedlegextensions Legs 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

 Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise

 Standingsingleleghamstringcurls Legs 4eachleg 25-30 50%ofmax.Weightshouldallowminimunof25reps Doleftandrightlegbeforesupersetting

      withskipping

 Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise

 Cablefrontsquats Legs 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

REST DAY

Shoulders,back&bicepsstretching

Day5 Standingbarbicepcurls Arms 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

 Burpie’s Fullbody 4 15  Supersetwithabove.jumpashighaspossible

 Triceppushdowns Arms 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

 Burpie’s Fullbody 4 15  Supersetwithabove.jumpashighaspossible

 Uprightshoulderrows Shoulders 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

REST DAY

Shoulders,back&bicepsstretching

Day7 Straightarmlatpullbacks Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

 Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise

 Standingreversegripbicepcablecurls Arms 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

 Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise

 Lowpulleyfrontraises Shoulders 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

6.3WEIGHTLOSSWORKOUT

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