Trojan Focus 360 Owner's manual

Brand: Trojan

Model: Focus 360

Category: Fitness, gymnastics & weight training

Type: Owner's manual

Trojan Focus 360 is a versatile home gym system designed to provide a full-body workout in the comfort of your own home. With its wide range of features and exercises, it's perfect for users of all fitness levels looking to improve their strength, cardiovascular health, and overall well-being. The Focus 360 includes a weight stack, lat bar, back rest cushion, pulley, butterfly arm, guide rod, seat cushion, arm curl attachment, leg curl pad, and chest press arm.

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

HOME GYM ASSEMBLY, CARE

AND INSTRUCTION MANUAL

FOCUS 360

HOME GYM

10133-2

INDEX PAGE

1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECK LIST 5

3. HARDWARE LIST 6

4. ASSEMBLY STEPS 9

5. FITNESS TIPS AND TECHNIQUES 15

6. CONDITIONING GUIDELINES 16

7. WARM-UP AND COOL-DOWN 17

8. EXERCISE PROGRAM 18

9. FREQUENTLY ASKED QUESTIONS 23

10. PARTS LIST 24

11. EXPLODED DRAWING 25

12. TROJAN 1 YEAR LIMITED WARRANTY 26

13. TROJAN REPAIRS PROCEDURE 27

10133-3

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.

• 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.

10133-4

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 FOCUS 360 maynotbeusedbypersonsweighingmorethan120kg.

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

10133-5

2. PRE ASSEMBLY CHECKLIST

TROJAN FOCUS 360 .

TROJAN FOCUS 360 provides a convenient and simple method

to begin your assault on getting your body in shape and achieving a healthier lifestyle.

TROJAN FOCUS 360

Leg Curl Pad

Seat Cushion

Weight Stack

Back Rest Cushion

Butterﬂy Arm

Arm Curl Attachment

Curl Bar

Chest Press Arm

Pulley

Lat Bar

Guide Rod

10133-6

3. HARDWARE LIST

(79)WASHER

(T3.0Xø13 Xø32)

1PC

(81)WASHER

(T3.0Xø46 Xø26)

1PC

(82)WASHER

(T3.0Xø36 Xø11)

2PCS

10133-7

3. HARDWARE LIST

10133-8

3. HARDWARE LIST

(84)

ø44xø39.4xø19.1x12

COPPER BUSHING

4PCS

(85)

ø50xø44xø12.8x12

COPPER BUSHING

2PCS

(88)

ø44xø39.4xø25.2x12

COPPER BUSHING

4PCS

10133-9

4. ASSEMBLY STEPS

STEP 1

• Attachtwo50x50mmSquareEndCaps

(36) onto the Rear Base (2).

• AttachMainBase(1)andConnectPiece

 (19)toRearBase(2)usingtwo3/8”x2-7/8”

 HexBolts(66),four3/8”Washers(77)and

 two3/8”Locknuts(73).

STEP 2

• SlidetwoRoundBumpers(45)downthe

Guide Rods (4).

• SecuretwoGuideRods(4)intotheRear

 Base(2)usingtwo3/8”x1”HexBolts(62)

and two 3/8” Washers (77).

• SlideWeightBasePlate(33)andWeight

Selection Rod (30) down the Guide Rods (4).

• SlideTo p Plate(31)downtheGuideRods(4).

• AttachPlasticBushing(86)tothetophole

of Weight Selection Rod (30) with Pin (57).

• SecuretheWeightSelectionPin(34)to

the Weight Selection Rod (30) as shown.

• AttachVerticalPost(3)toMainBase(1)

 usingtwo3/8”x1”HexBolts(62)andtwo

3/8” Washers (77).

10133-10

4. ASSEMBLY STEPS

STEP 3

• Slide9WeightPlates(32)downGuide

Rods (4) as shown.

• AttachtheTo p Beam(5)tothetopofthe

 GuideRod(4)usingtwo3/8”x1”HexBolts

(62) and two 3/8” Washers (77).

• AttachtheTo p Beam(5)tothetopofthe

 VerticalPost(3)usingtwo3/8”x1”Hex

Bolts (62) and two 3/8” Washers (77).

STEP 4

• Firstcutoffanddiscardtheplastictiethatsecures

the 3/4”Oil Bushing (83) before proceeding with

assembly.

• InsertPivotShaft(54)intotheholeofthe

Main Base (1) and Bench Press Arm (13)

and secure with two 5/8” Washers (80), two

 5/8”Locknuts(75)andtwo5/8”Plastic

Dome Caps (42).

• InserttheLeft&RightPressArms(17,18)to

the Bench Press Arm (13) using two PT-1Pop

Pins (48).

10133-11

4. ASSEMBLY STEPS

STEP 5

• AttachSeatCushionSupport(9)andConnect

 Piece(19)toVerticalPost(3)usingtwo3/8”x

 2-7/8”HexBolts(66),four3/8”Washers(77)

 andtwo3/8”Locknuts(73).

• AttachSeatCushionSupport(9)toSeat

 SupportPost(10)usingone3/8”x2-5/8”Hex

Bolt (65), two 3/8” Washers (77) and one 3/8”

 Locknut(73).

• AttachSeatSupportPost(10)toMainBase

 (1)usingtwo3/8”x3”HexBolts(67),four

 3/8”Washers(77)andtwo3/8”Locknuts(73).

• AttachLegExtension(11)toSeatSupport

 Post(10)usingone1/2”x3-3/8”HexBolt(69),

 two1/2”Washers(78)andone1/2”Locknut

(74).

• Placetwo1/2”PlasticDomeCaps(43)overthe

 1/2”x3-3/8”HexBolt(69)and1/2”Locknut

(74).

STEP 6

• AttachtheButteryExtension(6)and

 ConnectPiece(19)toVerticalPost(3)using

 two3/8”x2-7/8”HexBolts(66),four3/8”

 Washers(77)andtwo3/8”Locknuts(73).

• FirstcutoffanddiscardthePlastictiethat

secures the 3/4”Oil Bushing(83) before

proceeding with assembly

• AttachLeftButteryArm(7)andLeft

 AdjustablePlate(15)toButteryExtension

(6) using one 5/8” Washer (80) and one 5/8”

 Locknut(75).Place5/8”PlasticDomeCap(42)

 over5/8”Locknut(75).

• AttachHandleTube(14)toLeftButtery

 Arm(7)using3/8”

x1”HexBolt(62),3/8”

 Washer(77)andØ36xØ11xT3.0

Washer (82). Place one 3/8” Plastic Dome Cap

 (89)overthe3/8”x1”HexBolt(62).

• Repeattheabovestepsasdescribedtoattach

 theRightButteryArm(8)andRightAdjustable

 Plate(16)totheButteryExtension(6).

10133-12

4. ASSEMBLY STEPS

STEP 7

Rotate Upper Cable (59) as shown.

• InstallPulley1(50)tounitusingone3/8”x2”

 HexBolt(64),two3/8”Washers(77)and

 one3/8”Locknut(73).

• InstallPulley2(50)tounitusingone3/8”x2-

 5/8”HexBolt(65),two3/8”Washers(77),

 twoBushings(87)andone3/8”Locknut

(73).

• InstallBIGPulley4(51)tounitusingone

 3/8”x2”HexBolt(64),two3/8”Washers

 (77)andone3/8”Locknut(73).

• AttachNutEndofTo p CabletoWeight

Selection Rod (30) using Washer (79)

 (T3.0xØ13xØ32)andWasher(81)

 (T3.0xØ46xØ26).

• InstallPulley3(50)toDoublePulley

 Bracket(26)usingone3/8”x2”HexBolt

(64), two 3/8” Washers (77) and one 3/8”

 Locknut(73).

• AttachLatBar(22)totheballendofup 

 perCable(59)usingtwoHooks(49)and

one Chain (Long) (53).

STEP 8

RotateButteryCable(61)asshown.

• AttachSinglePulleyBracket(24)to

 VerticalPost(3)usingoneM8x60mm

 HexBolt(90),twoM8Washers(76)and

 oneM8Locknut(91).

• AttachbothEndsofButteryCable(61)

 toLeft&RightAdjustablePlate(15&16)using

 one3/8”x1-3/8”HexBolt(63),

 two3/8”Washers(77)andone3/8”

Locknut(73).

• InstallPulley1(50)toSinglePulley

 Bracket(24)usingone3/8”x2”HexBolt

(64), two 3/8” Washers (77) and one 3/8”

 Locknut(73).

• InstallPulley2(50)toIntersectPulley

 Bracket(25)usingone3/8”x2”HexBolt(64),

 two3/8”Washers(77)andone3/8”Locknut

(73).

• InstallPulley3(50)toSinglePulleyBracket

 (24)usingone3/8”x2”HexBolt(64),two3/8”

 Washers(77)andone3/8”Locknut(73).

10133-13

4. ASSEMBLY STEPS

STEP 9

Rotate Lower Cable (60) as shown.

(Short) (52).

10133-14

4. ASSEMBLY STEPS

STEP 10

• AttachBackrestCushion(29)

 ontoVerticalPost(3)usingtwo

 M8x63mmHexBolts(72)andtwo

 M8x63mmHexBolts(76).

• AttachSeatCushion(28)onto

Seat Cushion Support (9) using

 fourM8x16mmHexBolts(71)and

 fourM8x63mmHexBolts(76).

STEP 11

• AttachArmCurlCushion(27)

onto Arm Curl Frame (12) using

 twoM8x16mmHexBolts(71)and

 twoM8x63mmHexBolts(76).

• SecuretheArmCurlFrame(12)to

the Seat Support Post (10) using

PT-1Pop Pin (48).

• InserttheFoamRod(Long)(21)

into the hole of Seat Support Post

(10). Attach two Foam Rolls (44) to

the Foam Rod (Long) (21).

• InserttheFoamRod(Short)(20)

 intotheholeofLegExtension(11).

Attach two Foam Rolls (44) to the

Foam Rod (Short) (20).

10133-15

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.

MUSCLE CHART

HOME GYM

Theexerciseroutinethatisperformedonthehome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

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.Yo u 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.Ta k e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

10133-16

6. 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.Ulti-

mately,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.

10133-17

7. 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 St retch

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

10133-18

8. EXERCISE PROGRAM

DEVELOPING AN EXERCISE PROGRAM

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

Fortipsondiet,checkoutourwebsitewww.trojanhealth.co.za

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.

10133-19

8. EXERCISE PROGRAM

Reps and Sets

Repetitions (Reps) is the term used to denote the number of consecutive times a certain movement is repeated without

abreak,whileSetsdenoteshowmanytimesyoushouldrepeatthatexerciseinatrainingsessione.g.3setsof10reps

meansyoushouldperform10repsfor1set,haveabreakandthenrepeatanother2sets.

Recommended Rep Ranges

6-8repsFunctionalstrengthandhypertrophy(increaseinmusclesize)

8-12repsTotalhypertrophy(increaseinmusclessize)

12-15 reps Muscle-strength endurance

SAFE USE OF YOUR EQUIPMENT

Whenusingabarbellalwaysensurethatthereissomeonetohelpyouifyougetintoanydifcultyonanexercise

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

 •Domakesurethatyourweightsarermlyclampedtothebar.

 •Doseekmedicaladvicebeforestartinganyexerciseprogramme.

 •Dostartoffslowlytoavoidunnecessarysorenessandstiffness.

 •Doremembertobendatthekneeswhenliftingheavyweightsfromtheoor.

 •Domaintainarm,straightbackwhenliftingweights.

 •Doremembertobreathproperly.

 •Dowarmupthoroughlybeforeexercising.

 •Don’texercisewithin2hoursofeatingalargemeal.

 •Doensurethatthereissomeonetohelpyouwhenyouliftheavyweights.

10133-20

8. EXERCISE PROGRAM

START POSITION FINISH POSITION

Note: Product shown in illustration may differ from the product purchased, but the functionality is the same.

TRICEP PUSH DOWN

Grip the short bar. Keeping your

elbows at your sides, press the

bar down until your arms are fully

extended.Returnthebarina

controlled manner to the start

position.

FRONT LAT PULL DOWN

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

manner to the start position.

BENT OVER ROW

Bend forward at the waist, and grip

the bar shoulder width apart.

Keepingyourbackstraight,and

armsfullyextended,pullthebarto

your waist. Return the bar in a con-

trolled manner to the start position.

REAR LAT PULL DOWN

In a seated position, facing to-

wards the machine, pull the lat

bar down behind your head to

shoulder height. Return the bar in

a controlled manner to the start

position.

Page is loading ...

Trojan Focus 360 Owner's manual

Brand: Trojan

Model: Focus 360

Category: Fitness, gymnastics & weight training

Type: Owner's manual

Download PDF

report

Trojan Focus 360 Owner's manual

Trojan Focus 360 Owner's manual

Related papers

Other documents