Trojan Concept 200 Owner's manual
- Type
- Owner's manual
HOME GYM CARE INSTRUCTIONS
AND ASSEMBLY MANUAL
TROJAN
MY SPACE MY TIME
®
#
1
HOME
FITNESS
SO
UTH A
FR
I
CA’
S
SI
N
CE
1981
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT
KEEP THIS MANUAL FOR
FUTURE REFERENCE
1 YEAR
warranty
CALL
0861 876526
0861 TROJAN
CONCEPT 200
HOME GYM
11485
1. SAFETY INSTRUCTIONS 3
2. PRE ASSEMBLY CHECK LIST 4
3. HARDWARE LIST 5
4. ASSEMBLY STEPS (GYM) 6
5. FITNESS TIPS AND TECHNIQUES 11
6. EXERCISE PROGRAM 12
7. CONDITIONING GUIDELINES 14
8. WARM-UP AND COOL-DOWN 15
9. PARTS LIST 16
10. EXPLODED DRAWING (GYM) 18
11. FREQUENTLY ASKED QUESTIONS 19
12. TROJAN 1 YEAR LIMITED WARRANTY 20
13. TROJAN REPAIRS PROCEDURE 22
INDEX PAGE
11485-3
1. SAFETY INSTRUCTION
WARNING :
To reduce the risk of serious injury, read the following safety instruction before using the TROJAN CONCEPT 200 GYM.
1. Use the TROJAN CONCEPT 200 GYM only on a level surface.
2. Keep children and pets away from this equipment at all times.
3. The TROJAN CONCEPT 200 GYM should not be used by persons weighing more than 120kgs.
4. The TROJAN CONCEPT 200 GYM should be used by only one person at a time.
5. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling theTROJAN
CONCEPT 200 GYM, loss of balance may result in a fall and serious bodily injury.
6. Use the TROJAN CONCEPT 200 GYM only as described in the manual.
7. Do not attempt to adjust the seat position while you are on the TROJAN CONCEPT 200 GYM.
8. Before using this equipment to exercise, do stretching exercises to properly warm up.
9. Always make sure all bolts and nuts are tightened prior to each use.
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, have never exercised before,
are pregnant, or suffer from any illness.
11485-4
2. PRE ASSEMBLY CHECK LIST
Thank you for choosing the TROJAN CONCEPT 200 GYM. We take great pride in producing this quality product and
hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest.
Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health. Too often, our busy
lifestyles limit our time and opportunity to exercise. TROJAN CONCEPT 200 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 review the drawing below and familiarize yourself with the parts that are labeled.
s2EADTHISMANUALCAREFULLYBEFOREUSINGTHE42/*!.#/.#%04'9-
Butterfly Arms
Top Lat Bar
Seat Cushion
Leg Beam
Back Cushion
Weight Stack
Ridge Tube
Support Tube
Short Lat Bar
Seat Adjuster Knob
11485-5
3. HARDWARE LIST
No.48 No.49
1/2”
1/2”
1/2”
No.50
3/8”
No.51 No.52 No.54
No.53 No.56 No.57 No.59 No.75 No.60
No.61 No.65 No.66 No.67 No.69
1/2” x 26mm 3/8” x 19mm
4pcs pre-assemble to No.4
3/8” x 1”
1pc pre-assemble to No.58 and No.44
2pcs
1/2” x 47mm
pack in weight plate
1pc
No.64 No.76 No.62 No.68
5/16” 3/8” (w/o Nylon) 1/2” 5/16” x 16mm
No.63
3/8”(w/ Nylon)
pre-assemble to No.4
4pcs
1pc
1pc
2pcs
4pcs
4pcs
2pcs
2pcs
14pcs 1pc
1pc
2pcs
8pcs
52pcs
12pcs4pcs2pcs3pcs24pcs
4pcs
5/16”
11485-6
4. ASSEMBLY STEPS
STEP 01 Assembly of the base frame and weight stack
s *OIN44UBEAND(ORIZONTAL"EAMSECURINGTHEMWITHTWOvXv"OLTSFOURvXMM
Washer (66) and two 3/8” Nut (63).
Note: Two 3/8”x19mm Washer (66) and two 3/8” x 1” Bolt (59) have been attached on the
Guiding Tubes, so please separate them, then follow Step 1.2 to assemble.
s 3LIDEBOTH'UIDE4UBEINTOTHETWO2UBBER2INGSANDTHROUGHTHE(ORIZONTAL"EAMSECURE
them with two 3/8” x 19mm Washer (66) and two 3/8” x 1” Bolts (59).
s 0LACETHENINE7EIGHT3TACKONTOTHETWO'UIDING4UBES
s )NSTALL"LACK&IXING"USHINGINTO3ELECTOR"AR,ET&IXING0INGOTHROUGHTHEHOLEOF"LACK&IXING
Bushing (74) and the first hole of Selector Bar (32), then attach to the bottom part in the hook of Top Plate
(30).
s 4HENPUT3ELECTOR"ARINTOTHE7EIGHT3TACK!TTACHTHE"LACK7ASHERONTHEMIDDLEHOLE
of Top Plate (30).
s #ONNECTTHE2EVOLVING0ARTWITH44UBESECURETHEMWITHONEvXv"OLTANDONE
3/8” x 1” Washer (67).
11485-7
ASSEMBLY STEPS
STEP 02 Assembly of the Base Frame and Back Cushion
s Join the Support Tube (1) with T-Tube (2), securing them with two 3/8” x 4” Bolts (51), two 3/8” Nuts (63) and
four 3/8” x 19mm Washers (66).
s &ASTENTHE"ACK#USHIONTOTHE3UPPORT4UBESECUREITWITHTWOvXv"OLTSANDTWO
5/16” x 16mm Washers (68).
s 0UTTHE2IDGE4UBEONTOTOPOFTHE3UPPORT4UBE
s 4HENPUTTHE&ITTING0LATEONTOTOPOFTHE2IDGE4UBESECURINGTHEMWITHTWOvXv"OLTS
two 3/8” Nuts (63) and four 3/8” x 19mm Washers (66).
Caution:
The direction of the Bolts should be from Support Tube (1) through the Fitting Plate (27).
Incorrect direction of the bolts will affect the cables.
s &IRMLYCONNECTTHE2IDGE4UBEANDTHETWO'UIDING4UBESSECURINGTHEMWITHTWOvXv"OLTS
and two 3/8” x 19mm Washers (66).
Note:
Two 3/8” x 1” Bolts (59) and two 3/8” x
19mm Washer (66) have been attached on
the Guiding Tube (4), so please separate
them, then follow Step 2.5 to assemble.
s !TTACHTWO0ULLEY"RACKETSTO3UPPORT
Tube (1), secure them with two 5/16” x 2 3/4”
Bolts (53), four 5/16” x 16mm Washer (68)
and two 5/16” Nut (64).
s !TTACH0RESS0INTO3UPPORT4UBE
with one 5/16” x 1 3/4” Bolt (57), two
5/16” x 16mm Washer (68) and one Nut
(64).
s !TTACH+NOBANDvXv7ASHER
(67) to the Press Pin (58).
47
11485-8
ASSEMBLY STEPS
STEP 03 Assembly of the Butterfly Set
Note: Rubber Sticker (28) has been attached on the back of Connecting Part (11) to protect
Connecting Part (11) from Butterfly Arm (12,13).
s !TTACHTHE#ONNECTING0ARTTO2IDGE4UBESECURETHEMWITHONEvXv"OLTTWOvXMM
Washers (65), two Brass Colour Bushings (71) and two 1/2” Nuts (62).
s 4HENATTACH"UTTERmY!RMSECURINGTHEMWITHFOUR"RASS#OLOUR"USHINGSTWOvXv"OLTS
four 1/2” x 26mm Washers (65) and two 1/2” Nuts (62).
Note:
The Grip of the two Butterfly Arms (47) and two Arm foam Rollers (19) have been attached on the
Butterfly Arms (12,13).
11485-9
ASSEMBLY STEPS
STEP 04 Assembly of the Seat Cushion and the Leg Curl
s &IXTHE3EAT"EAMTOTHE3UPPORT4UBESECURETHEMWITHONE&ITTING0LATEFOURvXMM
Washers (66), two 3/8” x 2 1/2” Bolts (52) and two 3/8” Nuts (63).
s !TTACHTHE,EG"EAMTOTHE3EAT"EAMSECURETHEMWITHTWO"RASS#OLOUR"USHINGSONEMM
End Cap (72), one 12” Nut (62), two 1/2” x 26mm Washers (65), and one 1/2” x 3” Bolt (48).
s 4HENATTACHTHE3EAT#USHIONTOTHE3EAT#USHION"EAMSECURETHEMWITHFOURvXMM
Washers (68) and four 5/16” x 3/4” Bolts (75).
s 0UTTHE2OLLER4UBEINTOTHEHOLEOF,EG"EAM
s 0OURALITTLEBITOFWATERONTOTHE2OLLERTUBEANDATTACHTWO,EGFOAMROLLERSONEITHERSIDEOFTHE
Roller Tube (33).
11485-10
ASSEMBLY STEPS
STEP 05
5.1 How to assemble the Pulleys
s#ONNECTALLFOURTEEN0ULLEYSONTOTHEWELDED0ULLEY"RACKETSLTWO0ULLEY#ONNECTING0LATESANDONE
Floating Pulley Bracket (16).
s3ECURETHEMWITHFOURTEENvXLv"OLTSTWENTYEIGHTvXLMM7ASHERANDFOURTEENv.UTS
(63).
5.2 How to assemble the wires cable
Cable 36 (3305mm)
s 3TARTINGATPULLEYTHREADTHECABLEAROUNDPULLEYTHENFOLLOWTHE!22/73AROUNDNOAND
s &INALLYLETTHEFRONTTHREADEDBOLTOFCABLEGOTHROUGHTHE"LACK&IXING7ASHERTHENTHREADITINTOTHEHEADOF
the Selector Bar (32) to lock together.
s 5SE3NAP(OOKTOCONNECTCABLEAND4OP,AT"ARTOGETHER
Cable 35 (3930mm)
s 3TARTAT0ULLEY.OTHREADTHECABLEAROUNDPULLEYTHENFOLLOWTHE!22/73AROUND.OAND))
s 5SE3NAP(OOKTOCONNECTTOEYEENDOFTHECABLE/.,%'"%!-AND,OWER,AT"ARTOGETHER
s 5SE3NAP(OOKTOCONNECTTOTHEOTHERSIDEOFCABLETOJOINTOGETHER#HAIN3NAP(OOKAND
Ankle Strap (41).
Cable 37(2160mm)
s 3TARTAT.OANDATTACHCABLEON2IGHT"UTTERmY!RMSECURINGITWITHONE"OLTvXLvLONEvWO
Nylon Nut (76), one 3/8’ x l9mm Washer (66) and one 3/8” Nut (63).
s !TTACHTHECABLElRSTTHENASSEMBLETHEPULLEYON.OTHENFOLLOWTHE!22/73TOGOAROUND.OUPTO.O
s !TTACHCABLEON,EFT"UTTERmY!RMSECURINGWITHONEvXv"OLTSONEvWO.YLON.UTL
one 3/8” x 19mm Washer (66) and one 3/8” Nut(63).
Please make sure all pulleys can turn and cable are tight enough.
PS: Please adjust the original two Pulley Connecting Plates (l7) at “A” hole and tighten the
threaded bolt of cable 36 to
Selector Bar (32) if the cables are not tight enough during workout.
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle.
Aerobic exercise fitness 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.
MUSCLE CHART
GYM
The exercise routine that is performed on this gym will develop the upper and lower body muscle groups. These muscle
groups are highlighted on the muscle chart below.
5. FITNESS TIPS AND TECHNIQUES
11485-11
SEATED BENCH PRESS
Sit with your back against the
support. Grip the handlebars
under the butterfly arms and press
the bars away from your body.
Return the bars in a controlled
manner to the start position
UPRIGHT ROW
Grip the lower lat bar.
Stand upright and using a narrow
grip pull your elbows out high,
bringing the bar under your chin.
Return the bar in a controlled
manner to the start position.
BICEP CURLS
Grip the lower lat bar.
Stand upright and using a narrow
grip, with palms facing up, curl the
bar towards your chest, using only
your biceps.
Return the bar in a controlled man-
ner to the start position.
LAT PULL DOWN (FRONT)
Attach lat bar to high pulley.
In a seated position, facing away
from the machine, pull the lat bar
to the front of your chest.
Return the bar in a controlled man-
ner to the start position.
6. EXERCISE PROGRAM
11485-12
START POSITION FINISH POSITION
LAT PULL DOWN (BACK)
Attach lat bar to high pulley.
In a seated position, facing away from
the machine, pull the lat bar to the
back of your neck.
Return the bar in a controlled manner
to the start position.
PEC DEC
Sit with your back against the support.
Bend your arms 90° and place them
against cushions and pull your arms
together until they touch.
Return the bars in a controlled man-
ner to the start position.
LEG EXTENSION
Sit on bench and hook legs over top roller pads and feet under bottom roller pads.
Extend both legs together and flex thighs at top of movement.
For single leg work, extend one leg at a time and flex thighs at top of movement.
Return the bottom roller pads in a controlled manner to the start position
11485-13
START POSITION FINISH POSITION
7. CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or
are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve
over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ulti-
mately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to
work to stay in your target zone. Please remember these essentials :
s(AVEYOURDOCTORREVIEWYOURTRAININGANDDIETPROGRAMSTOADVISEYOUOFAWORKOUTROUTINEYOUSHOULDADOPT
s"EGINYOURTRAININGPROGRAMSLOWLYWITHREALISTICGOALSTHATHAVEBEENSETBYYOUANDYOURDOCTOR
s-ONITORYOURPULSEFREQUENTLY%STABLISHYOURTARGETHEARTRATEBASEDONYOURAGEANDCONDITION
s3ETUPYOUREQUIPMENTONAmATEVENSURFACEATLEASTFEETFROMWALLSANDFURNITURE
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the
proper intensity. The proper intensity level can be found by using your heart
rate as a guide. For effective aerobic exercise, your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate
as you exercise. This is known as your target zone. You can find your target
zone in the table below.
During the first few months of your exercise program, keep your heart rate
near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually
until it is near the middle of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on
your wrist. Take a six-second heartbeat count and multiply the results by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds count is used because your
heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
proper level.
For more information on dieting and
training visit www.trojanhealth.co.za
11485-14
5
4
1
2
3
11485-15
8. 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 tem-
perature, 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 first 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 flexibility 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 five workouts each
week, if desired. Remember, the key to success is make exercise a regular and enjoy-
able 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 pos-
sible. 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 pos-
sible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Ham-
strings, 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 flat on the floor. 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 dieting and
training visit www.trojanhealth.co.za
11485-16
9. PARTS LIST
No. Illustrator Description Q’ty
20 End Cap 1” 12
21
End Cap
(40 x 80 mm) 4
22
End Cap
(30 x 70 mm) 4
23
End Cap
(30 x 60 mm)
2
24
End Cap
(40 x 80 mm) 4
25 Plastic Sleeve 1
26 Weight Stack Pin 5” 1
27 Fitting Plate 2
28
Rubber Sticker
(Pre-Assemble to 11)
1
29 Revolving Part 1
30 Top Plate 15LBS
1
31 Weight Stack 15LBS 9
32 Selector Bar 1
33 Roller Tube 2
34 Lower Lat Bar 1
35
Cable
3930 mm/149.2”
1
36
Cable
3305 mm/130.1”
1
37
Cable
2160 mm/85.1”
1
38 Chain 1
39 Leg Foam Roller 7” 2
40
Leg Foam Roller 7-
1/2”
2
41 Ankle Strap 1
42 Snap Hook 4
43 Rubber Ring 2
44
Knob
(Pre-Assemble to
58 & 67)
1
No. Illustrator Description Q’ty
1 Support Tube 1
2 T-Tube 1
3 Horizontal Beam 1
4 Guide Tube 2
5 Ridge tube 1
6 Seat Beam 1
7 Leg Beam 1
8 1
9
Back Cushion
(Big)
1
10
Seat Cushion
(Small)
1
11 Connecting Part 1
12
Butterfly Arm
(Left)
1
13
Butterfly Arm
(Right)
1
14
Seat Cushion
Beam
1
15
Pulley Bracket
2
16
Floating Pulley
Bracket
1
17
Pulley
Connecting Plate
2
18 Pulley 14
19
Arm Foam Roller
(Pre-Assemble
to 12&13)
2
11485-17
PARTS LIST
No. Illustrator Description Q’ty
46
Grip 13-3/4” for Top Lat
Bar (Pre-Assemble to 8)
2
47
Grip 11” for Butterfly
Arm (Pre-Assemble to
12 &13)
2
55
End Cap
(20 x 40 mm)
2
58 Press Pin 1
70
Fixing Pin
(Pack with Weight Plate)
1
No. Illustrator Description Q’ty
71
Brass Colour Bushing
(Press this Part into the
Steel Tube by Rubber
Hammer)
8
72 End Cap 19mm 2
73
Hand Grip for Lower Lat
Bar (Pre-Assemble to 34)
2
74
Black Fixing Bushing
(Pack with Weight Plate)
1
77 Knob (8 x 41L) 1
11485-18
10. EXPLODED DRAWING
11. FREQUENTLY ASKED QUESTIONS
Q1. Is it possible to leave my weights on the bench once I have finished my workout?
1. It is not advisable as this could cause injury or cause the bench to fall over in the case of the weights be-
ing left on the leg developer
Q2. Is it possible to secure my bench 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
Q3. My bench is not stable
1. Ensure that all bolts are tightened and that all tha end caps are on legs.
Q4. Is it a good idea to use my bench in a commercial gym?
1. No, as it is for domestic use only.
Q5. My moving parts on my bench don’t move fluidly and are too tight.
1. Make sure not to over tighten the oil bushes as the butterfly arms have to move freely.
2. Do not over tighten any bolt or nut which has bushes and moveable parts
Q6. How do I maintain my cables?
1. The cables work in conjunction with the pulleys. When assembling the unit; make sure not to over
tighten the pulleys. The pulleys are meant to move freely.
2. Before your workout; make sure all the cables are lined up correctly on the pulleys.
11485-19
12. TROJAN 1 YEAR LIMITED WARRANTY
Masstores (Pty)Ltd (“the Supplier”) hereby provides a limited warranty to the original purchaser of this product (“the
Consumer”) that this product will be free of manufacturing defects in materials and workmanship which under normal,
personal, family or household use (commercial use expressly excluded) manifest themselves within the following stipu-
lated periods from the date of purchase:
Exclusions
The warranty does not include and will not be construed to cover products damaged as a result of disaster; misuse;
commercial use; use not in accordance with the written instructions included with the product; abuse; and/or any
non-authorized modication of the product. It also does not cover replacement of the light bulbs and other expendables.
All demo models carry a 3 month warranty.
Waiver
The warranty provided herein and the obligations of the Supplier are in lieu of, and the Customer waives, all other war-
ranties, guarantees, conditions or liabilities, express or implied, arising by law or otherwise, including without limitation, any
obligation of the Supplier 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 Supplier’s negligence or any act or omission
on its part.
Claims under 1 Year Limited Warranty
Within 7 days of purchase:
The faulty product will be exchanged (provided that the product is in its original packaging with all accessories).
After 7 days but within 3 months of purchase:
The Supplier may in its sole discretion either replace or repair the product.
After 3 months but within 1 year of purchase:
The Supplier may in its sole discretion either replace or repair the product. The following shall not be covered:
r Treadmills: Running Decks, Running Belts, and Rubber Arm covers
r Exercise Bikes/Spinners: Pedals, Cranks, and Rubber Arm covers
r Cross Trainers/ Ellipticals/ Steppers: Foot Rests, Cranks, Shocks, and Rubber/Foam Arm covers
r Home Gyms / Benches: Pulleys, Cables, Seats and Padding
r Trampolines: Springs, Mats, and Covers
r Rowers: Rowing Strap / Rope / Arms, Pulling Handle, Grip, Moveable Seat
Parts not mentioned in the above, are covered under warranty within the 1st year of purchase
11485-20
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Trojan Concept 200 Owner's manual
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- Owner's manual
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