Trojan Performa 300 Owner's manual

HOME GYM CARE INSTRUCTIONS

AND ASSEMBLY MANUAL

TROJAN

MY SPACE MY TIME

®

#

1

HOME

FITNESS

SO

UTH AFRI

CA’

S

SI

N

CE

1981

CAUTION

READ ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUAL

BEFORE USING THIS EQUIPMENT

KEEP THIS MANUAL FOR

FUTURE REFERENCE

1 YEAR

warranty

CALL

0861 876526

0861 TROJAN

POWER STACK 500

HOME GYM

1574

1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECK LIST 4

3. PARTS LIST 5

4. HARDWARE LIST 7

5. ASSEMBLY STEPS 9

6. FITNESS TIPS AND TECHNIQUES 18

7. CONDITIONING GUIDELINES 19

8. WARM-UP AND COOL-DOWN 20

9. EXERCISE PROGRAM 21

10. FREQUENTLY ASKED QUESTIONS 25

11. EXPLODED DRAWING 26

12. TROJAN 1 YEAR LIMITED WARRANTY 27

13. TROJAN REPAIRS PROCEDURE 29

INDEX PAGE

1574-3

1. SAFETY INSTRUCTIONS

WARNING :

To reduce the risk of serious injury, read the following safety instruction before using the TROJAN POWER

STACK 500.

1. Use the TROJAN POWER STACK 500 only on a level surface.

2. Keep children and pets away from this equipment at all times.

3. The TROJAN POWER STACK 500 is able to handle a max user weight (120kg) and stack weight (68kg)

4. The TROJAN POWER STACK 500 should be used by only one person at a time.

5. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling the TROJAN

POWER STACK 500, loss of balance may result in a fall and serious bodily injury.

6. Use the TROJAN POWER STACK 500 only as described in the manual.

7. Do not attempt to adjust the back rest while you are on the TROJAN POWER STACK 500.

8. Before using this equipment to exercise, always do stretching exercises to warm up properly.

9. Always make sure all bolts and nuts are tightened prior to each use.

WARNING

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

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

are pregnant, or suffer from any illness.

1574-4

Thank you for choosing the TROJAN POWER STACK 500 We take great pride in producing this quality product and

hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest.

Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health. Too often, our busy

lifestyles limit our time and opportunity to exercise. The TROJAN POWER STACK 500 provides a convenient and simple

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

Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.

• Read this manual carefully before using the TROJAN POWER STACK 500

Leg Extension

Frame

Press Arm

Butterﬂy Arm

Lat Bar

Foot Plate

Spport Frame

Motif Plate

2. PRE ASSEMBLY CHECK LIST

1574-5

3. PARTS LIST

(23L)LONG

FOAM ROD

1PC

(32B)FOAM

ROLL 2PCS

(1)REAR BASE

FRAME 1PC

(2)MAIN BASE

FRAME 1PC

(3)TOP FRAME

1PC

(4)LEFT PRESS

FRAME 1PC

(5)RIGHT

PRESS FRAME

1PC

(6)PRESS ARM

1PC

(7)FRONT

UPRIGHT 1PC

(8)BASE FRAME

2PCS

(9)CHROME

TUBE 2PCS

(12)SEAT

FRAME 1PC

(11)SEAT

SUPPORT

FRAME 1PC

(10)FOOT PLATE

1PC

(13)BACK REST

SUPPORT 1PC

(14)RIGHT

CONNECT

FRAME 1PC

(15)LEFT

CONNECT

FRAME 1PC

(16)BRACKET

SUPPORT

1PC

(17)HAND BAR

1PC

(18)LAT BAR

1PC

(19)BUTTERFLY

MOUNT 1PC

(20)LEG

EXTENSION

1PC

(21)HAND TUBE

2PCS

(27)TOP

WEIGHT 1PC

(26)WEIGHT

PLATE 14PCS

(25)SEAT

CUSHION 1PC

(24)BACKREST

CUSHION 1PC

(23S)SHORT

FOAM ROD

1PC

(22)CURL BAR

1PC

(34)HANDLE

1PC

(32A)BIG FOAM

ROLL 4PCS

(31)PULLEY

HOUSING

1PC

(30)STEEL

PLATE 2PCS

(29)AB

STRAP

1PC

(28)WEIGHT

SELECTION

ROD 1PC

(33)ANKLE

STRAP 1PC

1574-6

PARTS LIST

(100)SINGLE

PULLEY

BRACKET 1PC

(101)LOCK

HOOK 1PC

(102)3/8" PLASTIC

DOME CAP 8PCS

(103)1/2" PLASTIC

DOME CAP 2PCS

(104)5/8" PLASTIC

DOME CAP 4PCS

(105)PIN 1PC

(94)TAPER

END PLUG 1PC

(36)CONNECT

PLATE 1PC

(37)CHAIN 1PC

(38)LONG CHAIN

1PC

(39)BIG PIVOT

SHAFT 1PC

(40)PIVOT SHAFT

1PC

(41)BLACK BALL

PIN 1PC

(42)PULLEY HOOK

1PC

(43)LONG POP PIN

1PC

(44)POP PIN

2PCS

(49)50X75mm

SQUARE PLUG

4PCS

(48)ROUND

DONUT 2PCS

(47)SQUARE END

CAP 4PCS

(46)PULLEY

17PCS

(45)CHAIN HOOK

5PCS

(54)HAND GRIP

4PCS

(53)SQUARE

BUMPER 1PC

(52)32mm ROUND

END PLUG 8 PCS

(51)45X45mm

SQUARE END

PLUG 1PC

(50)50X50m

m

SQUARE EN

D

PLUG 11PC

S

(59)STEEL

BUSHING 2PCS

(58)LONG HAND

GRIP 2PCS

(57)SHORT FOAM

GRIP 4PCS

(56)LONG FOA

M

GRIP 2PCS

(55)SMALL HAND

GRIP 2PCS

(65)25X50mm

SQUARE PLUG

2PCS

(64)LITTLE

COVER 2PCS

(62)COPPER

BUSHING 10

P

(61)LITTLE OIL

BUSHING 6PCS

(60)ROUND CAP

6PCS

(71)BUTTERFLY

CABLE 1PC

(69)LOWER

CABLE 1PC

(68)LITTLE

BUSHING 2P

C

(67)MIDDLE

BUSHING 11PCS

(66)38X38mm

SQUARE END

PLUG 2PCS

(63)BIG BUSHING

4PCS

(70)UPPER CABLE

1PC

PLASTIC BUSHING

1

PC

3

5)

NOTE :

The described parts are all you need to assemble this machine.

Before starting assembly, please check the hardware packing to make sure they are included.

1574-7

(97)M8X30mm HEX BOLT 2PCS

(78)3/8"x2-3/8" HEX BOLT 2PCS

(95)3/8"x4" HEX BOLT 1PC

(81)M8X40mm HEX BOLT 2PCS

(79)M8X53mm HEX BOLT 2PCS

mm

(80)3/8"x2" HEX BOLT 8PCS

(82)3/8"x1" HEX BOLT 5PCS

(74)3/8"x3-3/4" HEX BOLT 2PCS

(72)3/8"x4-1/4" HEX BOLT 1PC

(75)3/8"x3" HEX BOLT 8PCS

(76)3/8"x2-7/8" HEX BOLT 2PCS

(77)3/8"x2-1/2" HEX BOLT 5PCS

(73)3/8"x3-7/8" HEX BOLT 1PC

(92)1/2"x3-1/4" HEX BOLT 2PCS

4. HARDWARE LIST

1574-8

HARDWARE LIST

(98)M8 LOCKNUT

2PCS

(99)8mm WASHER

8PCS

(106)WASHER

(T3.0X 13X 32)

1PC

mm

(89) WASHER

(T3.0X 47X 26)

1PC

(90)BIG WASHER

(T3.0X 38X 13.5)

4PCS

(93)3/8"x8-3/4" HEX BOLT 2PCS

(96)M10x25mmSCREW 1PC

(87)1/2" WASHER

4PCS

(84)1/2" LOCKNUT

6PCS

(83)3/8" LOCKNUT

32PCS

(86)3/8" WASHER

67PCS

(88)5/8" WASHER

PCS

(91)M6x8mmSCREW 2PCS

(85)5/8" LOCKNUT

4PCS

1574-9

STEP 1

• Push Square End Cap (47) onto ends of Rear Base Frame (1) and Base Frame (8). Attach Connect Plate (36) and

Rear Base Frame (1) to Main Base Frame (2) using 2- 3/8”X3” hex bolts (75) 4-3/8” Washers (86) 2-3/8” Locknuts

(83).

• Plug 50x75mm Square Plug (49) onto Front Upright (7). Insert Foot Plate (10) to Main Base Frame (2).

• Attach Two Base Frame (8) to Main Base Frame (2),

• Attach Front Upright (7) to Main Base Frame (2) using 4- 3/8”X3” Hex Bolts (75) 8-3/8” Washers (86) 4-3/8”

Locknuts (83).

5. ASSEMBLY STEPS

47

83

86

47

1

2

10

7

49

83

86

36

47

75

86

75

86

83

86

75

86

8

1574-10

STEP 2

• Install two Chrome Tubes (9) into holes of Rear Base Frame (1) using

2-3/8”X1” Hex Bolts (82) 2-3/8” Washers (86).

• Slide two Round Donuts (48) down Chrome Tubes (9).

• Slide 14 pcs Weight Plates (26) and Weight Selection Rod (28) down

Chrome Tubes (9)

• Slide Top Weight (27) down.

• Attach Plastic Bushing (35) to Weight Selection Rod (28) with Pin (105).

• Place T3.0xø47xø26 Washer (89) and T3.0xø13xø32 Washer (106) onto

the hole of Top Weight (27).

• Attach Nut end of Top Cable to Weight Selection Rod (28).

• Install black Ball Pin (41) to Weight Selection Rod (28) as shown.

STEP 3

• Attach two Steel Bushings (59) to top of Chrome Tubes (9)

using 2- M6x8mm Screws (91)

• Attach Top Frame (3) to top of Chrome Tube (9) using

2-3/8”X1” Hex Bolts (82) 2-3/8” Washers (86).

• Attach Top Frame (3) to Front Upright (7) using

1-3/8”X3-3/4” hex bolt (74) 1-3/8”X2-7/8” Hex Bolt (76)

4-3/8” Washers (86) 2-3/8” Locknuts (83).

• Attach Single Pulley Bracket (100) to Main Base Frame (2)

using 1-3/8”X4” Hex Bolt (95) 1-3/8” Locknut (83).

• Push two Long Handle Grips (58) onto each end of Shaft of

Top Frame (3).

• Push two Little Covers (64) onto each end of Hook of Top

Frame (3).

ASSEMBLY STEPS

82

86

26

27

1

35

41

105

48

9

89

94

28

106

58

7

82

86

74

86

76

2

49

95

83

100

1

59

91

9

1574-11

ASSEMBLY STEPS

STEP 4

• Attach left/right Connect Frame (15, 14) to Top Frame(3) using Pivot Shaft (40) 6-Little Oil Bushings (61)

2-5/8” Washers (88) 2-5/8” Locknuts (85) 2-5/8” Plastic Dome Caps (104)

• Attach Press Arm (6) to ends of left/right Connect Frame (15, 14) using Big Pivot Shaft (39) 2-Copper Bushings (62)

2-5/8” Washers (88) 2-5/8” Locknuts (85) 1-Long Pop Pin (43). 2-5/8” Plastic Dome Caps (104)

• Install two Pulleys (46) between left/right Connect Frames (15, 14) using 2- 3/8”x8-3/4” Hex Bolts (93) 4-Long

Bushings (63) 4-3/8” Washers (86) 2-3/8” Locknuts (83)

104

39

85

50

93

104

63

86

88

85

50

62

50

52

57

104

43

88

85

61

57

52

50

6

86

83

40

88

85

61

14

50

46

63

88

15

61

50

1574-12

STEP 5

• Attach Bracket Support (16) and Seat Support Frame (11) to Front upright (7) using 1- 3/8” x 3- 3/4” Hex Bolt (74)

1- 3/8” x 3 - 7/8” Hex Bolt (73) 1- 3/8” x 1” Hex Bolt (82) 5- 3/8” Washers (86) 2- 3/8” Locknuts (83)

• Attach Seat Cushion (25) to Seat Support Frame (11) using 2-M8x53mm Hex Bolts (79) 2-M8 Washers (99).

• Attach Seat Frame (12) to Seat Support Frame (11) using Pop Pin (44).

• Insert Long Foam Rod (23l) into Bushings of Seat Frame (12) and press two Big Foam Rolls (32a), Round Caps (60)

onto Long Foam Rod (23l).

ASSEMBLY STEP

86

73

74

82

86

83

86

7

86

25

23L

32A

60

66

44

12

66

79

99

79

32A

60

11

53

96

50

16

1574-13

STEP 6

• Attach Butterﬂy Mount (19) to Front Upright (7) using 2-1/2”x3-1/4” Hex Bolts (92) 4-1/2” Washers (87) 2-1/2”

Locknuts (84).

• Attach left/right Press Frame (4, 5) to Butterﬂy Mount (19) using 4-Copper Bushings (62) 2-Big Washers (90)

2-1/2”Locknuts (84).

• Attach two Hand Tube (21) to left/right Press Frame (4, 5) 4-Copper Bushings (62) 2-Big Washers (90) 2-1/2”

Locknuts (84) 2-1/2” Plastic Dome Caps (103)

• Attach Leg Extension (20) to Seat Support Frame (11) using 1- 3/8”x2-7/8” Hex Bolt (76) 2-3/8” Washers (86) 1-3/8”

Locknut (83) 2-3/8” Plastic Dome Caps (102).

• Install one 3/8”x2-3/8” Hex Bolt (78) to lower hole of Leg Extension (20) using 2-3/8” Washers (86) 1-Long Busing

(107) 1-3/8” Locknut (83) 2-3/8” Plastic Dome Cap (102)

• Insert Short Foam Rod (23s) into holes of Leg Extension (20) and press two Foam Rolls (32), Round Caps (60)

onto Short Foam Rod (23s).

ASSEMBLY STEP

.

5

4

52

56

21

62

84

90

62

90

84

92

87

50

19

50

87

84

32B

60

23S

20

86

83

86

78

32B

60

83

86

76

11

52

102

103

55

107

1574-14

Step 7

• Attach Hand Bar (17) to Front Upright (7) using 2.

3/8”x3” Hex Bolts (75) 4-3/8” Washers (86) 2-3/8” Lock-

nuts (83).

• Press two Big Foam Rolls (32A), Round Caps (60) onto

ends of Hand Bar (17).

• Insert Backrest Support (13) into Front Upright (7) with

Pop Pin (44).

• Attach Backrest Cushion (24) to Backrest Support (13)

using 2-M8x40mm Hex Bolts (81) 2-M8 Washers (99)

• Install Lock Hook (101) onto Seat Support Frame (11)

ASSEMBLY STEP

44

7

60

32A

17

83

86

75

86

24

13

65

81

99

81

99

51

101

1574-15

STEP 8

• Rotate Upper Cable (70) as shown. Install Pulley no. 1, 2, 4, 6 to unit using 4-3/8”X2-1/2” Hex Bolts (77) 8-Middle

Bushings (67) 8-3/8” Washers (86) 4-3/8” Locknuts (83).

• Install Pulley no 7, 8 to unit using 2 -3/8”x2” Hex Bolts (80) 4- 3/8” Washers (86) 2-3/8” Locknuts (83)

• Attach Hand Grips (54) to Lat Bar (18).

• Attach Lat Bar (18) to Ball End of Upper Cable (70) using 2-Chain Hooks (45) 1-Chain (37)

ASSEMBLY STEP

83

86

80

86

3

46

70

30

80

86

83

86

30

46

54

18

45

37

45

46

83

86

67

83

86

67

86

77

67

86

77

8

7

6

5

4

3

2

70

7

15

14

67

86

7

70

86

83

77

67

46

LOWER CABLE

UPPER CABLE

BUTTERFLY CABLE

1574-16

STEP 9

• Install Lower Cable (69) as shown.

• Install Pulley no. 9 to unit using 1-3/8”x2-3/8” Hex Bolts (78) 2-Little Bushings (68) 2-3/8” Washers (86) 1-3/8” Locknut

(83) 2-3/8” Plastic Dome Cap (102).

• Install Pulley No 10 to Seat Support Frame (11) using 1- 3/8”x4-1/4” Hex Bolt (72) 1-Middle Bushings (67) 1-Pulley

Hook (42) 2-3/8” Washers (86) 1-3/8” Locknut (83) 2-3/8” Plastic Dome Cap (102).

• Install Pulley no. 11, 12, 13 To Unit Using 3- 3/8”x2” Hex Bolts (80) 6-3/8” Washers (86) 3-3/8” Locknuts (83)

• Install Pulley no. 14 to unit using 1-3/8”x2-1/2” Hex Bolts (77) 2-Middle Bushings (67) 2-3/8” Washers (86) 1-3/8”

Locknut (83).

• Attach Hand Grips (54) to Curl Bar (22).

• Attach Curl Bar (22) to Ball end of Lower Cable (69) using 2-Chain Hooks (45) 1-Long Chain (38)

• Attach Ab Strap (29) to Little Ball End of Lower Cable (69)using 1-Chain Hook (45)

ASSEMBLY STEP

STEP

9

12

13

14

29

83

86

67

77

86

45

31

80

69

2

86

46

86

83

102

86

67

72

102

42

46

11

7

83

86

102

30

80

86

83

86

46

69

33

34

54

22

45

38

45

78

86

68

86

83

46

69

80

86

83

86

46

31

20

9

10

11

1574-17

STEP 10

• Rotate Butterﬂy Cable (71) as shown.

• Install Pulley no. 15, 16, 17 to unit using 3- 3/8”x2” Hex Bolts (80) 6- 3/8” Washers (86) 3-3/8” Locknuts (83)

• Attach ends of Butterﬂy Cable (71) to left/right Press Frame (4, 5) using 2-M8x30mm Hex Bolts (97) 4-M8 Washers

(99) 2-M8 Locknuts (98).

ASSEMBLY STEP

71

33

34

98

99

97

80

86

83

31

46

80

86

80

86

83

86

16

71

15

16

17

1574-18

AEROBIC EXERCISE

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

Aerobic exercise improves the ﬁtness of your lungs and heart - your body’s most important muscle.

Aerobic exercise ﬁtness is promoted by any activity that uses your large muscle -arms, legs, or buttock, for example.

Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.

WEIGHT TRAINING

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

weight training is an essential part of the exercise routine process. Weight training helps tone, build and strengthen

muscle. If you are working above your target zone, you may want to do a less amount of reps.

And as always consult your physician before beginning any exercise program.

MUSCLE CHART

HOME GYMS

The exercise routine that is performed on the Home Gym will develop the lower and upper body muscle groups as well

as condition the circulatory system. These muscle groups are highlighted on the muscle chart below.

6. FITNESS TIPS AND TECHNIQUES

1574-19

7. CONDITIONING GUIDELINES

How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or

are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout.

Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic ﬁtness will improve

over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ulti-

mately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic ﬁtness, the harder you will have to

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

• 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 ﬂat, even surface at least 3 feet from walls and furniture.

EXERCISE INTENSITY

To maximize the beneﬁts of exercising, it is important to exercise with the

proper intensity. The proper intensity level can be found by using your heart

rate as a guide. For effective aerobic exercise, your heart rate should be

maintained at a level between 65% and 85% of your maximum heart rate

as you exercise. This is known as your target zone. You can ﬁnd your target

zone in the table below.

During the ﬁrst few months of your exercise program, keep your heart rate

near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually

until it is near the middle of your target zone as you exercise.

To measure your heart rate, stop exercising but continue moving your legs or walking around and place two ﬁngers on

your wrist. Take a six-second heartbeat count and multiply the results by 10 to ﬁnd your heart rate. For example, if your

six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds count is used because your

heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the

proper level.

For more information on dieting and

training visit www.trojanhealth.co.za

1574-20

5

4

1

2

3

8. WARM-UP AND COOL-DOWN

WORKOUT GUIDELINES

Each workout should include the following three parts:

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

perature, heart rate, and circulation in preparation for exercise.

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

During the ﬁrst few weeks of your exercise program, do not keep your heart rate in your training zone for longer than

20 minutes.)

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

post-exercise problems.

EXERCISE FREQUENCY

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

After a few months of regular exercise, you may complete up to ﬁve workouts each week, if desired. Remember, the key

to success is make exercise a regular and 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 pos-

sible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of

knees and back.

2. Hamstring Stretch

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

against the inner thigh of your extended leg. Reach toward your toes as far as pos-

sible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Ham-

strings, lower back and groin.

3. Calf/Achilles Stretch

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

wall. Keep your back leg straight and your back foot ﬂat on the ﬂoor. Bend your

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

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

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

4. Quadriceps Stretch

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

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

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

5. Inner Thigh Stretch

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

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

times. Stretches: Quadriceps and hip muscles.

For more information on dieting and training visit www.trojanhealth.co.za

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