Trojan Challenger 140 User manual

Brand: Trojan

Model: Challenger 140

Type: User manual

This manual is also suitable for

Vision 360

TROJAN

MY SPACE MY TIME

CAUTION

READ ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUAL

BEFORE USING THIS EQUIPMENT.

KEEP THIS MANUAL FOR

FUTURE REFERENCE

VISION 360 - TRAINING PROGRAM

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

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

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

INDEXPAGE

1. SAFETY INSTRUCTIONS 3

2. FITNESS TIPS & TECHNIQUES 5

3. WARM UP & COOL DOWN 6

4. TRAINING TERMS 7

5. EXERCISE TERMS 7

6. EXERCISES 16

6.1 MUSCLE GAIN 16

6.2 TONING 19

6.3 WEIGHT LOSS 21

7. TRAINING LOG 25

1.SAFETYINSTRUCTIONS

It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct

all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any

of these instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526 (0861 Trojan),

within the Republic of South Africa.

The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/

OR STUDIO FACILITIES USE.

Contact TROJAN with any questions regarding this classication. It is recommended that all users of TROJAN be

informed of the following information prior to use.

HEALTHWARNING

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

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

are pregnant or suffer from any illness.

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

physician.

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

down and stretching.

ACCESSCONTROL

TROJAN recommends that all tness equipment be used in a supervised area. It is recommended that the equipment be

located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment.

Parents or other adults must provide close supervision of children, if the equipment is used in the presence of children.

INSTALLATION

TROJAN recommends that all equipment:

• Besecuredtoorsetuponasolid,levelsurfacetostabilise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.

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

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

INSPECTION

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

use only replacement parts supplied by TROJAN.

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

• Cablesand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VISION360maynotbeusedbypersonsweighingmorethan120kg.

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

If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526

(0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

1.SAFETYINSTRUCTIONS

AEROBICEXERCISE

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

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

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

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

WEIGHTTRAINING

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

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

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

beginninganyexerciseprogram.

2.FITNESSTIPSANDTECHNIQUES

MUSCLECHART

TROJANVISION360 HOME GYM

TheexerciseroutinethatisperformedwiththeVISION360HOMEGYMwilldevelopthewholebody.Thesemuscle

groups are highlighted on the muscle chart below.

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

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

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

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

cardiovascular disease.

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

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

3.WARM-UPANDCOOL-DOWN

WORKOUTGUIDELINES

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

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

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

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

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

than 20 minutes.)

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

post-exerciseproblems.

EXERCISEFREQUENCY

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

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

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

part of your everyday life.

SUGGESTEDSTRETCHES

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

stretch-never bounce.

1. Toe Touch Stretch

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

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

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

ofkneesandback.

2. Hamstring Stretch

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

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

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

Hamstrings,lowerbackandgroin.

3. Calf/Achilles Stretch

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

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

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

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

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

4. Quadriceps Stretch

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

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

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

5. Inner Thigh Stretch

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

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

times. Stretches: Quadriceps and hip muscles.

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

4.TRAININGTERMS:

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

These terms are refered to in the inidivdual training programs.

Duration

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

Intensity

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

exercise

Type

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

Reps/

Repetitions

A single cycle of lifting and lowering a weight

Sets

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

Tempo

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

return motion

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

% of max.

Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivenexerciseeg.Ifyou

weretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10reps

wouldbe45kgpushed10times

Superset

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

Seated at chest Set handle to bicep height. Grasp the

press horizontalhandles.Extendarmsuntil

they are straight. Inhale as you push, and

squeezechestmuscles.Exhaleasreturn

to start position slowly and controlled.

Seated chest y’s

Grasp the chest y handles. Keeping arms

straight contract chest and bring hands

together in front of you. Inhale as you

 push.Exhaleasreturntostartposition,

and allow a full stretch.

Standing bicep Grasp the lower bar in an underhand

curls grip.Keepingelbowstuckedin,and 

stationary by your side, curl arms

 upwards.Inhaleasyoupull.Exhaleas

return to start position.

Reverse grip Grasp the lower bar in an overhand

Standing bicep curls

grip.Keepingelbowstuckedin,and 

stationary by your side, curl arms

 upwards.Inhaleasyoupull.Exhaleas

return to start position.

5.EXERCISES:

5.EXERCISETERMS(CONT.):

Preacher curls

Set the preacher bench so it sits under

your arms. Grasp the lower bar in an

underhand grip, with arms straight. Curl

arms upwards towards chest. Inhale

asyoucurl.Exhaleasreturntostart

position.

Reverse grip Set the preacher bench so it sits under

wrist curls your arms. Grasp the lower bar in an

overhand hand grip. Keep angle

 inelbowjointxed,andex 

 wristsupwards.Inhaleasyouex. 

 Exhaleasreturntostartposition.

Bent over rows AttachtheLatBartothelowercable.

Standbackfromthegymandbend

forwardatthekneesandhipstoa45

degree torso position. Grasp the lower

bar in an overhand grip. Pull the bar

towardsyourwaist,keepelbowstucked

in.Inhaleasyoupull.Exhaleasreturnto

start position.

Reverse grip bent AttachtheLatBartothelowercable.

over rows

Standbackfandbendforwardatthe

 kneesandhipstoa45degreetorso 

position. Grasp the lower bar in

an underhand grip. Pull the bar

 towardsyourwaist,keepelbowstucked

 in.Inhaleasyoupull.Exhaleasreturnto

start position.

Seated low AttachtheLatBartothelower

row cable. Sit on the oor with legs

 extendedstraight.Graspthebarinan

overhand grip. Pull the bar towards your

 waist,squeezingtheshoulderblades 

 back.Inhaleasyoupull.Exhaleasreturn

to start position.

EXERCISETERMS(CONT.):

Reverse grip AttachtheLatBartothelowercable.

seated low row

Sitontheoorwithlegsextended 

straight. Grasp the bar in an underhand

grip. Pull the bar towards your waist,

 squeezingtheshoulderbladesback. 

 Inhaleasyoupull.Exhaleasyou 

return to start position.

Seated tricep press

Seated on the equipment, grip the

lower press grips with palms facing each

other. Inhale and push bar forward with

elbowstuckedin,exhaleandreturn

barsback.

Cable side Stand side on to the gym. Hold onto

lateral raise the chain of the lowercable with your

outer arm. Keep arm straight and raise

hand to shoulder height. Inhale as you

 pull.Exhaleasreturntostartposition.

Cable front Attach the small bar to the lower cable.

raises Attach the small bar to the lower cable.

 Standwithyourbackfacingthegym.

Grasp the bar in an overhand grip, with

cable between your legs. Keep arms

straight and raise hands to shoulder

height in front of you. Inhale as you pull.

 Exhaleasreturntostartposition

Wide grip Grab the lat bar with a wide hand grip.

lat pull down Grasp the bar in an overhand grip. Pull

the lat bar down to your chest,

 whilesqueezingbacktheshoulder 

 blades.Inhaleasyoupull.Exhaleas 

return to start position.

5.EXERCISETERMS(CONT.):

Lat pull back Stand in front of the gym, facing the

gym. Grab the lat bar with a shoulder

width overhand hand grip. With straight

arms pull the lat bar to waist height,

 whilesqueezingshoulderbladesback.

 Inhaleasyoupull.Exhaleasreturnto

start position.

Seated leg Sit on the seat and grab seat with hands

extension for support. Place feet under foam pads.

Engage core and tighten ab muscles.

 Raiselegsupwardsuntilhorizontal. 

 Inhaleasyouraiselegs.Exhaleasreturn

to start position.

Close grip Grab the lat bar with a grip narrower

lat pull down than the shoulder width. Grasp the bar

in an underhand grip. Pull the lat bar

 downtoyourchest,whilesqueezing 

 backtheshoulderblades.Inhaleasyou

 pull.Exhaleasreturntostartposition.

Reverse grip Grab the lat bar with a shoulder width

lat pull down hand grip. Grasp the bar in an

underhand grip. Pull the lat bar down to

 yourchest,whilesqueezingbackthe 

shoulder blades. Inhale as you pull.

 Exhaleasreturntostartposition.

Single leg seated Sit on the seat and grab seat with

leg extension hands for support. Place feet under

foam pads. Engage core and tighten

ab muscles. Raise one leg upwards until

 horizontal.Inhaleasyouraiseleg.Exhale

as return to start position.

5.EXERCISETERMS(CONT.):

Standing hamstring Stand facing the gym holding the

curl backrestforsupport.Hookonefoot

under foam pads. Raise leg upwards as

far as possible. Keep core tight and hips

stationary. Return to start position.

 Inhaleasyouraiselegs.Exhaleasreturn

to start position.

Hip abduction Stand side on to the gym . Hold onto

 curlpadforsupport.Attachtheankle

strap to outer leg. Raise leg sideways

 to45degrees,keepingcore  

activated. Return to start position.

 Inhaleasyouraiselegs.Exhaleasreturn

to start position.

Cable knee raise Stand a meter in front of the gym,

 withbackfacingthegym.Attach 

 theanklestraptooneleg.Extend 

 thelegwiththecablebackwards 

 intothestartposition.Bringleg 

 forwardandintoakneeraise 

position. Use outstretched arms

 forbalanceandkeepcoreactivated 

Return to start position. Inhale as you

 raiselegs.Exhaleasreturntostart 

position.

Triceps push Stand facing the gym. Grab hold

downs of the short bar on the upper cable. Use

an overhand grip. Keep elbow tightly at

 yourside.Extendarmsdownwardsuntil

straight. Inhale as you pull arms down.

 Exhaleasreturntostartposition

Cable front squat Stand facing the gym. Grab hold of the

short bar on the lower cable. Hold bar

with arms bent at chest height at all

times. Squat down and up again. Inhale

 asyousquatdown.Exhaleasreturnto

start position.

5.EXERCISETERMS(CONT.):

Reverse grip Stand facing the gym. Grab hold

Triceps push downs

of the short bar on the upper cable. Use

an underhand grip. Keep elbow tightly

 atyourside.Extendarmsdownwards

until straight. Inhale as you pull arms

 down.Exhaleasreturntostartposition.

Deep press Stand 1m in front of the gym.

stationary lunges Extendonelegbackwardsandrestit

on the foam roller. Lower yourself

into the lunge position. Return to

the start position. Inhale as you

lunge down. Keep core activated,

 anddon’tletfrontkneepushover 

 frontfootsposition.Exhaleas 

return to start position.

Incline triceps Stand facing the gym , 1 meter away.

press Place your hands onto the foam rollers

and assume a push up position. Lower

body down until chest touches foam

rollers. Keep elbow tightly at your

 side.Inhaleasyoumovedown.Exhaleas

return to start position.

Calf raises Stand with one foot on the angle

bar in the front of the gym. Raise

the other leg into the air. Raise and

lower body using calf muscles. Inhale as

 youpressupwards.Exhaleasreturnto

start position.

Rear delt y’s Sitonthegymfacingthebackrest.Grab

 theyhandles.Pullarmsbackwards 

 withshouldermusclesandsqueeze 

 theshoulderbladesbackandtogether.

Keep elbows up and high through

the whole motion. Inhale as you pull

 backwards.Exhaleasreturntostart 

position.

5.EXERCISETERMS(CONT.):

Lunges Stand with one foot 1 metre in front of

 theother.Engagecoreandkeepabs 

tight and upper body straight and

 upright.Bendkneesandlowerbody 

 untilbackkneeisjustaboveground. 

 Makesurenottopushfrontknee 

forward past front foot. Return to

 startposition.Inhaleasyoulunge.Exhale

as return to start position.

Squats Stand with feet slightly wider than

shoulders. Hands behind head. Apply

your weight through your heals. Squat

down until thighs parallel to ground.

Keep abs tight the whole time and torso

straight. Return to start position. Inhale

 asyousquat.Exhaleasreturntostart

position.

Floor crunches Lieontheoorwithkneesbentat 

90 degrees. Hands gently at the side

of your head. Raise shoulders off

 oorascrunchtowardsknees.Return

to start position. Inhale as you crunch.

 Exhaleasreturntostartposition.

Push ups Assume push up position. Hands

shoulder width apart. Lower body

downwards until chin just above

ground. Keep body straight and core

activated. Return to start position. Inhale

 asyoulowerbody.Exhaleasreturnto

start position.

5.EXERCISETERMS(CONT.):

Jumping lunges Stand with one leg 1 meter in front

of the other. Lower body into lunge

position. Jump upwards, change

position of feet in the air. Land and

go immediately go into lunge position.

Keep core engaged and arms

outstretched for balance. Repeat

process.

1 2

3 4

Burpies Start in the crouched position, with feet

 betweenhands.Kickfeetbackwardsinto

 pushupposition.Bringfeetforwards

again into crouching position. Jump into

the air with arms outstretched. Land

softly and controlled. Return to starting

crouching position.

1 2

3 4

6.1MUSCLEGAINWORKOUT

VISION360BEGINNER

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

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

  GROUP    EXERCISEEXECUTION

Shoulder, and chest stretching As a warm up

Day1 Floorpushups,(ortrojanpushupgrips) Chest 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Seatedchesty’s Chest 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Seatedchestpress Chest 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

Tricep, shoulder,bicep stretching

As a warm up

Day3 Preacherbicepcurls Arms 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Triceppushdowns Arms 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Uprightshoulderrows Shoulders 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachsettempo2:1:3

REST DAY

Hamstring,quad,fulllegstretching     As a warm up

Day5 Seatedleg,legextensions Legs 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Standingsingleleghamstringcurls Legs 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Stationarylunges Legs 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

 Hamstring,quad,fulllegstretching As a warm up

Day7 Back,shoulderstretching Back 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Reversegriplatpulldown Back 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

6.1MUSCLEGAINWORKOUT

VISION360INTERMEDIATE

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

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

  GROUP    EXERCISEEXECUTION

Back,shoulders&cheststretching As a warm up

Day1 Latpulldowns Back 5 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Straightarmlatpullbacks Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Seversegripbentovercablerows Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

Tricep, shoulder,bicep stretching

As a warm up

Day3 Preacherbicepcurls Back 5 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Triceppushdowns Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Uprightshoulderrows Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

Hamstring,quad,fulllegstretching As a warm up

Day5 Seatedleg,legextensions Legs 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Standingsingleleghamstringcurls Legs 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Stationarylunges Legs 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

REST DAY

chest and shoulder stretching As a warm up

Day7 Seatedchesty’s Chest 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

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

 Pushups.Floororwithtrojangrips Chest 3 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

 Lowpulleyfrontraises Shoulders 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

6.1MUSCLEGAINWORKOUT

VISION360ADVANCED

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

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

  GROUP    EXERCISEEXECUTION

Backandshoulderstretching     As warm up

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

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

Bentovercablerowswithlatbar

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

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

Hamstring,quad&fulllegstretching    

As warm up

Day2 Stationaryweightedlunges Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweenrightandleftleg2:1:3

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

 Weightedsinglelegstandingcalveraises Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweenrightandleftleg2:1:3

 Floorcrunches Abs 4 20 85%ofmax.Weightshouldallowminimumof6reps tempo1:0:1

Chestandshoulderstretching As warm up

Day3 Seatedchesty’s Chest 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

 Seatedchestpress Chest 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

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

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

Tricep and bicep stretching As warm up

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

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

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

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

 Quad,fulllegstretching

As warm up

Day5 Weightedsquats Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

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

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

 Singlelegstandingcalveraises Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps tempo1:0:1

Floor crunches Abs 4 20 tempo 1:0:1

Shoulders sretching

As warm up

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

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

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

Side lateral cable raise Shoulders

3 each side

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

6.2TONINGWORKOUT

VISION360BEGINNERTONINGWORKOUT

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

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

  GROUP    EXERCISEEXECUTION

Back,shoulder,andcheststretching As a warm up

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

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

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

REST DAY

Tricep, shoulder,bicep stretching

As a warm up

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

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

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

REST DAY

Hamstring,quad,fulllegstretching As a warm up

Day5 Seatedsingleleg,legextensions Legs 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

 Standingsingleleghamstringcurls Legs 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1

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

VISION360INTERMEDIATETONINGWORKOUT

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

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

  GROUP    EXERCISEEXECUTION

Back,shoulder,andcheststretching As a warm up

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

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

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

REST DAY

Tricep, shoulder,bicep stretching

As a warm up

Day3 Preacherbicepcurls Arms 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

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

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

REST DAY

Hamstring,quad,fulllegstretching As a warm up

Day5 Seatedsingleleg,legextensions Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

 Standingsingleleghamstringcurls Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1

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

REST DAY

Shoulders,back,bicepssretching As a warm up

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

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

Low pulley front raises Shoulders

4 each arm

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

6.2TONINGWORKOUT

VISION 360ADVANCEDTONINGWORKOUT

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

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

  GROUP    EXERCISEEXECUTION

Backandshoulderstretching     As warm up

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

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

Bentovercablerowswithlatbar

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

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

Hamstring,quad&fulllegstretching    

As warm up

Day2 Seatedsingleleg,legextensions Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted

 Standingsingleleghamstringcurls Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted

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

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

Back&shoulder

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

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

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

Tricep&bicepstretching     As warm up

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

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

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

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

Hamstring,quad&fulllegstretching

As warm up

Day5 Seatedsingleleg,legextensions Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted

 Standingsingleleghamstringcurls Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted

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

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

Shoulder,back,bicep&cheststretching

As warm up

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

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

 Reverswristcurlsonpreacherbench Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1

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

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Trojan Challenger 140 User manual

Brand: Trojan

Model: Challenger 140

Type: User manual

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Vision 360

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Trojan Challenger 140 User manual

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Trojan Challenger 140 User manual

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