2. Sports & recreation
  3. Fitness, gymnastics & weight training
  4. Trojan
  5. Focus 360
Focus 360

Trojan Focus 360 Owner's manual

  • Hello! I am an AI chatbot trained to assist you with the Trojan Focus 360 Owner's manual. I’ve already reviewed the document and can help you find the information you need or explain it in simple terms. Just ask your questions, and providing more details will help me assist you more effectively!
  • What is the maximum weight capacity of the Trojan Focus 360?
    How many weight plates come with the Trojan Focus 360?
    What are the dimensions of the Trojan Focus 360?
    Can the Trojan Focus 360 be used in commercial settings?
    How do I adjust the seat of the Trojan Focus 360?
www.trojanhealth.co.za
#
1
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).
• Placetwo1/2”PlasticDomeCaps(43)overthe
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
theRightButteryArm(8)andRightAdjustable
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byany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,youmay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
Howyoubeginyourexerciseprogramdependsonyourphysicalcondition.Ifyouhave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,youmay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byyou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.
5
4
1
2
3
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,youmay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.
/