Trojan Performa 300 Owner's manual

Trojan
Brand
Trojan
Model
Performa 300
Category
Fitness, gymnastics & weight training
Type
Owner's manual

This manual is also suitable for

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
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
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
62
84
90
62
62
90
84
92
87
50
19
50
87
84
32B
60
23S
20
86
83
86
78
32B
60
83
86
86
76
11
52
102
102
102
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
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
46
83
86
67
83
86
67
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
69
2
86
46
86
83
102
86
67
72
102
42
46
11
7
83
86
102
102
30
80
86
83
86
46
69
33
34
54
22
45
38
45
78
86
68
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
99
97
80
86
86
83
31
46
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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Trojan Performa 300 Owner's manual

Trojan
Brand
Trojan
Model
Performa 300
Category
Fitness, gymnastics & weight training
Type
Owner's manual
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