Trojan Challenger 150 Owner's manual

Brand: Trojan

Model: Challenger 150

Category: Fitness, gymnastics & weight training

Type: Owner's manual

Trojan Challenger 150 allows you to perform a wide range of exercises from the comfort of your home. This versatile home gym features a weight stack, pulleys, and various attachments that enable you to target different muscle groups effectively. With this all-in-one fitness solution, you can enjoy a comprehensive workout experience without the need for multiple pieces of equipment.

www.trojanhealth.co.za

HOME

FITNESS

SOUTH AFRICA’S

SINCE

1981

0861 876526

0861 TROJAN

WARRANTY

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

hOMe gYM

hOMe gYM aSSeMBlY, Care anD

InSTrUCTIOn ManUal

10177-2

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

10177-3

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

• 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 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.

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. 

 Fortreadmillsitisrecommendedthatyouhave2mofspacebehindtherunningdeck.

• 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etc.whileyouareonyourTROJANequipment.

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

• GymandBenches-Whenadjustingany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.

10177-4

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belts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

Leg Curl Pad

Seat Cushion

Weight Stack

Back Rest Cushion

Butterﬂy Arm

Lower Lat Bar

Pulley

Lat Bar

Guide Rod

10177-5

2. Pre aSSeMBlY CheCK lIST

ThankyouforchoosingtheTROJAN CHALLENGER 150 HOME 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is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.TheTROJAN 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“x2-3/4“HexBolt2pieces

(46)5/16“x1”Screws6pieces

(48)3/8“x4”HexBolt2pieces

(49)3/8“x3-1/4”HexBolt4pieces

(50)3/8“x2-3/4”HexBolt1piece (51)3/8“x2-3/4”HexBolt9pieces

(52)5/16“x1-3/4”HexBolt4pieces

(53)5/16“x1-3/4”Screw4pieces

(54)3/8“x2”HexBolt4pieces

(60)3/8“x3”HexBolt3pieces

(62)1/2”x6”HexBolt1piece

(65)1/2“x3”HexBolt1piece

(67)3/8x1-1/4”HexBolt2pieces

10177-6

3. harDWare lIST

(43) 5/12“ X 16mm Washers 14 pieces

(44)3/8“x19mmWashers56pieces

(4 pieces pre-assembled to no. 4).

(59)3/8“x1”(pre-assembledto40&41)1piece(56)1/2“x47mm(PackWeightPlate)1piece

(45)3/8“LockNuts25pieces

(63)1/2“x26mmWashers4pieces

(61)5/16“LockNuts4pieces

(64)1/2“LockNuts2pieces

(68)5/8”LockNuts2pieces

(72) 3/8“ Nuts (w/o Nylon) 2 pieces

(70)1/2“ Brass Colour Bushes 2 pieces(66)3/4”BrassColourBushes4pieces

10177-7

3. harDWare lIST

10177-8

4. ParTS lIST

NO. ILLUSTRATION DESCRIPTION QTY

Support Tube 1

2 T-Tube 1

HorizontalBeam 1

Guide Tube 2

Ridge Tube 1

Seat Beam 1

Leg Beam 1

Lat Bar 1

9 BackCushion 1

Seat Cushion 1

Connecting Part 1

Butterﬂy Arm (Left) 1

Butterﬂy Arm (Right) 1

10177-9

4. ParTS lIST

NO. ILLUSTRATION DESCRIPTION QTY

Leg Beam Support Tube 1

15 PulleyBracket 2

16 FloatingPulleyBracket(A&B) 2

Handle Pipe 2

18 Pulley 13

Arm Foam Roller

(Pre-assembled to 12 & 13)

EndCap1” 4

EndCap(40x80mm) 2

End Cap (50.8mm) 2

23 EndCap(30x60mm) 6

Round End Cap 50.8mm

(Pre-assembled to 12 & 13)

Round End Cap W/Hole

(Pre-assembled to 12 & 13)

WeightStackPin

Fitting Plate

HandleBar1”x5”

TopPlate5kg

WeightStack5kg

Selector Bar

10177-10

NO. ILLUSTRATION DESCRIPTION QTY

Roller Tube

Lower Lat Bar

Cable 4050mm

Cable 2335mm

Cable 2760mm

Chain

LegFoamRoller7”

SnapHook

Knob (Pre-assembled to 41 & 59)

Press Pin

Rubber Ring

EndCap(20x40mm)

EndCap(50x50mm)

FixingPin(PackedwithWeightPlate)

BlackFixingBushing

(PackedwithWeightPlate)

Bumper 1

End Cap 19mm

4. ParTS lIST

10177-11

5. aSSeMBlY STePS

STeP 1

Note: Four3/8”x19mmWashers(44)andfour3/8”x1”Bolts(46)

have been attached to the Guide Tubes (4). Please remove these ﬁrst,

then follow the assembly steps.

• SlideoneRubberRing(42)ontoeachoftheGuideTubes(4).

 Placethe40x80mmEndCap(21)intotheHorizontalBeam

 (3)andtheninserttheGuideTubes(4)intotheHorizontalBeam

 (3).Securethisassemblywithtwo3/8”x19mmWashers(44)

 andtwo3/8”x1”Bolts(46).

• ConnecttheT-Tube(2)andtheHorizontalBeam(3)withtwo

 3/8”x4”Bolts(48),four3/8”x19mmWashers(44)andtwo

 3/8”Nuts(45).Tightentheassembly.

• SlidethenineWeightStacks(30)andTopPlate(29)ontothe

two Guide Tubes (4).

• AttachtheFixingBushing(58)ontotheSelectorBar(31).Push

 theFixingPin(57)throughtheholeintheFixingBushing(58)

and the ﬁrst hole of the Selector Bar (31). Now slide the Top

 Plate(29)ontotheFixingBushing(58).

• PlacetheSelectorBar(31)intotheWeightStack(30)andplace

 theWasher(56)ontotheTopPlate(29).InserttheWeightStack

 Pin(26)intotheWeightStack(30).

STeP 2

• AttachtheSupportTube(1)totheT-Tube(2)usingtwo

 3/8”x82mmBolts(49),two3/8”Nuts(45)andfour3/8”x

19mm Washers (44).

• SecuretheBackCushion(9)totheSupportTube(1)usingtwo

 5/16”x1-3/4”Bolts(52)andtwo5/16”x16mmWashers(43).

• AttachtheRidgeTube(5)ontothetopofSupportTube(1),

 securingthemtogetherwiththeFittingPlate(27),two3/8’x2”

 Bolts(54),four3/8”x19mmWashers(44)andtwo3/8”Nuts

(45).

• ConnecttheRidgeTube(5)andthetwoGuideTubes(4);

 securingthemwithtwo3/8”x1”Bolts(46)andtwo3/8”x

19mm Washers (44).

• AttachthetwoPulleyBrackets(15)totheSupportTube(1),

 securingthemwithtwo5/16”x2-3/4”bolts(69),four

 5/16”x16mmWashers(43)andtwo5/16”Nuts(61).

• AttachthePressPin(41)totheSupportTube(1)withone

 5/16”x1-3/4”Bolt(52),two5/16”x16mmWashers(43)and

one Nut (61).

• AttachKnob(40)and3/8”x1”Washer(59)tothePressPin

(41).

10177-12

5. aSSeMBlY STePS

STeP 3

• AttachtheConnectingPart(11)totheRidgeTube(5),securingthemwithone1/2”x6”Bolt(62),two1/2”x26mmWashers

 (63),twoBrassColourBushings(70)andone1/2”Nut(64).

• AttachtheButteryArms(12,13)totheConnectingpart(11),securingthemwithfourBrassColouredBushings(66)and

 two5/8”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: Two3/8”x19mmWashers(44)andtwo3/8”x1”Bolts(46)havebeenattachedontheHandlePipe(17).

Please remove these, and then follow the assembly steps.

• AttachtheHandlePipes(17)totheButteryArms(12,13),securingthemwithtwo3/8”x19mmWashers(44)andtwo3/8”

 x1”Bolts(46).

10177-13

5. aSSeMBlY STePS

STeP 4

• AttachtheSeatBeam(6)totheSupportTube(1).SecurethesetogetherusingtheFittingPlate(27),four3/8”x19mm

 Washers(44),two3/8”x2“Bolts(54)andtwo3/8”Nuts(45).

• AttachtheLegBeamSupportTube(14)totheT-Tube(2)andSeatBeam(6),usingtwo3/8”x82mmBolts(49),four

 3/8”x19mmWashers(44)andtwo3/8”Nuts(45).Nowinserttwo19mmEndCaps(73).

• AttachLegBeam(7)totheSeatBeam(6)usingone1/2”x3”Bolt(65),two1/2”x26mmWashers(63)andone1/2”

 Nut(64).Nowplaceone19mmEndCap(73)ontothe1/2”x3”Bolt(65)andanother19mmEndCap(73)ontothe1/2”

Nut (64).

• AttachtheSeatCushion(10)totheSeatBeam(6)usingfour5/16”x16mmWashers(43)andfour5/16”x3/4”Bolts(53).

• PutoneRollerTube(32)intotheholeoftheLegBeam(7)andanotherRollerTube(32)intoSeatBeam(6).PlaceoneLeg

Foam Roller (38) onto each side of both Roller Tubes (32).

• AttachtheBumper(71)ontotheLegBeamSupportTube(14).

10177-14

5. aSSeMBlY STePS

STeP 5

ThreadtheCable(35)throughthePulleysontheBracketsasshow:

• AttachPulleyNo.1(18)totheRidgeTube(5)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)andone3/8”

 LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.2(18)toSupportTube(1)usingone3/8”x3”Bolt(60),two3/8”x19mmWashers(44)andone3/8”Lock

 Nut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.4(18)totheRidgeTube(5)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)andone3/8”

 LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.

• LocktheboltendofCable(35)totheSelectorBar(31)with1/2”x47mmWasher(56)andattachtheballendofCable(35)to

 theLatBar(8)usingoneSnapHook(39).

• AttachPulleyNo.3(18)totheFloatingPulleyBracket(16A)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)

 andone3/8”LockNut(45).MakesuretheCable(35)isthreadedthroughthePulley(18)asshown.

10177-15

5. aSSeMBlY STePS

STeP 6

ThreadtheCable(36)throughthePulleysontheBracketsasshow:

• AttachbothendsofCable(36)totheRightandLeftButteryArms(12,13)usingtwo3/8”x1¼Bolts(67),two3/8”w/o

 NylonNuts(72),two3/8”x19mmWashers(44)andtwo3/8”LockNuts(45).

• AttachPulleysNo.5andNo.6(18)tothePulleyBracket(15)usingtwo3/8”x1¾”Bolts(51),four3/8”x19mmWashers(44)

 andtwo3/8”LockNuts(55).MakesuretheCable(36)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.7(18)totheFloatingPulleyBracket(16B)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)

 andone3/8”LockNut(45).MakesuretheCable(36)isthreadedthroughthePulley(18)asshown.

10177-16

5. aSSeMBlY STePS

STeP 7

ThreadtheCable(52)throughthePulleysontheBracketsasshow:

• AttachPulleyNo.8(18)totheLegBeam(7)usingone3/8”x66mmBolt(50),two3/8”x19mmWashers(44)and

 one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.9(18)totheLegBeamSupportTube(14)usingone3/8”x3”Bolt(60),two3/8”x19mm

 Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.10(18)totheSupportTube(1)usingone3/8”x3”Bolt(60),two3/8”x19mmWashers(44)and

 one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.11(18)totheFloatingPulleyBracket(16B)usingone3/8”x13/4”Bolt(51),two3/8”x19mm

 Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.12(18)totheT-Tube(2)usingone3/8”x1-3/4”Bolt(51),two3/8”x19mmWashers(44)and

 one3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.

• AttachPulleyNo.13(18)totheFloatingPulleyBracket(16A)usingone3/8”x13/4”Bolt(51),two3/8”x19mm

 Washers(44)andone3/8”LockNut(45).MakesuretheCable(52)isthreadedthroughthePulley(18)asshown.

• AttachtheballendoftheCable(52)totheLowerLatBar(33)usingtwoSnapHooks(39)andoneChain(37). 

 AttachtheotherendofCable(52)totheT-Tube(2)usingoneSnapHook(39),oneChain(37),one5/16”x1-3/4”

 Bolt(52),two5/16”x16mmWashers(43)andone5/16”LockNut(61).

Recheck

all bolts and nuts are

tightened securely

before using the machine

10177-17

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muscles(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lesseramountofreps.Andasalwaysconsultyourphysician

beforebeginninganyexerciseprogram.

MUSCLE CHART

HOME GYM

Theexerciseroutinethatisperformedonthehomegymwilldeveloptheupperandlowerbodymusclegroupaswell

asconditionthecirculatorysystemandprovideagoodaerobicworkout.Thesemusclegroupsarehighlightedonthe

muscle chart below.

6. FITneSS TIPS anD TeChnIQUeS

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tness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.

Ultimately,you’llbeabletoexercisecontinuouslyfor30minutes.Thebetteryouraerobictness,theharderyouwillhave

toworktostayinyourtargetzone.Pleaseremembertheseessentials:

•Haveyourdoctorreviewyourtraininganddietprogramstoadviseyouofaworkoutroutineyoushouldadopt.

•Beginyourtrainingprogramslowlywithrealisticgoalsthathavebeensetbyyouandyourdoctor.

•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.

•Setupyourequipmentonaat,evensurfaceatleast3feetfromwallsandfurniture.

eXerCISe InTenSITY

Tomaximizethebenets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ndyourtarget

zoneinthetablebelow.

Duringtherst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ngerson

yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tond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 visit

www.trojanhealth.co.za

10177-18

10177-19

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

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to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 visit www.trojanhealth.co.za

10177-20

9. eXerCISe PrOgraM

DEVELOPING AN EXERCISE PROGRAMME

Fortherstmonthoftrainingyoushouldallowyourbodytoadjusttoitsnewworkload.Fortherst2to4weeks

youshouldonlyperformoneworksetofeachexercise,onlyincreasingthenumberofsetsyouperformafter 

this adjustment period.

Developyourworkoutaccordingtothetimeavailabletoyouandremember,themoreeffortyouputin,the 

greaterthebenetsandthequickeryouwillseeresults.

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

Therearetwostylesofhandgripsthatcanbeusedwhenexercising:

•OverhandGrip

The bar is gripped with the hands reaching over the top of the bar and the palms facing in towards the body

•UnderhandGrip

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

movementthatrequirestheleasteffort.Neverholdyourbreatheduringanexercise.

Exercise Style

Allexercisesshouldbedoneinacontrolledmanner.Donotjerktheweightaroundasthiscanleadtoinjuryaswellas

limitingthebenetoftheexercise.

THE WORKOUT

The Warm Up

Alwayswarmupthoroughlybeforeeachworkoutsessiontohelpminimisetheriskofinjury.WarmuponanyTrojan

exercisebikeortreadmilloranyothersimilarmachine.

Weekly Routine

Performaweighttrainingroutine3timesperweek,ensuringadayofrestandrecoverybetweensessions.

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Trojan Challenger 150 Owner's manual

Brand: Trojan

Model: Challenger 150

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Trojan Challenger 150 Owner's manual

Trojan Challenger 150 Owner's manual

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