Trojan CONTENDER 320 Assembly And Instruction Manual
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Trojan CONTENDER 320 Assembly And Instruction Manual

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TROJAN
®
MY SPACE MY TIME
CONTENDER 320
EXERCISE BENCH
EXERCISE BENCH ASSEMBLY, CARE
AND INSTRUCTION MANUAL
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE

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Summary of Contents for Trojan CONTENDER 320

  • Page 1 TROJAN ® MY SPACE MY TIME CONTENDER 320 EXERCISE BENCH EXERCISE BENCH ASSEMBLY, CARE AND INSTRUCTION MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE...

  • Page 2: Table Of Contents

    SAFETY INSTRUCTIONS PRE ASSEMBLY CHECK LIST HARDWARE LIST ASSEMBLY STEPS FITNESS TIPS AND TECHNIQUES CONDITIONING GUIDELINES WARM-UP AND COOL-DOWN EXERCISE PROGRAM FREQUENTLY ASKED QUESTIONS 10. PARTS LIST 11. EXPLODED DRAWING 12. TROJAN 1 YEAR LIMITED WARRANTY 13. TROJAN REPAIRS PROCEDURE 10219-2...

  • Page 3: Safety Instructions

    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.
  • Page 4 1. SAFETY INSTRUCTIONS 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.

  • Page 5: Pre Assembly Checklist

    2. PRE ASSEMBLY CHECKLIST Thank you for choosing the TROJAN CONTENDER 320 . 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.

  • Page 6: Hardware List

    3. HARDWARE LIST 10219-6...
  • Page 7 3. HARDWARE LIST 10219-7...

  • Page 8: Assembly Steps

    4. ASSEMBLY STEPS STEP 1 • Attach Connect Tube (02) to Rear Upright Tube (01) with 2 Connect Plates (11), 4 Hex Bolts M10 x 60mm (20), 8 Washers Ø10 (25) and 4 Nylon Lock Nuts M10 (27). • Slide the Back Adjustable Tube (03) into the Rear Upright Tube (01).
  • Page 9 4. ASSEMBLY STEPS STEP 3 • Attach 2 Back Cushion Tubes (07) to the Main Cross Tube (04) using 1 Hex Bolt M10 x 155mm (18), 2 Washers Ø10 (25) and 1 Nylon Lock Nut M10 (27). • Attach the Back Cushion (12) to the Back Cushion Tube (07) using 4 Hex Bolts M8 x 40mm (23) and 4 Washers Ø8 (26).
  • Page 10 4. ASSEMBLY STEPS STEP 5 • Attach the Arm Curl Cushion (14) to the Arm Curl Tube (09) using 2 Hex Bolts M8 x 20mm (24) and 2 Washers Ø8 (26). • Attach the Arm Curl Tube (09) to the Front Upright Tube (05) using Knob M10 (17).

  • Page 11: Fitness Tips And Techniques

    5. FITNESS TIPS AND TECHNIQUES 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.

  • Page 12: Conditioning Guidelines

    6. CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout. Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve over the next six to eight weeks.

  • Page 13: Warm-Up And Cool-Down

    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. •...

  • Page 14: Exercise Program

    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.
  • Page 15 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.

  • Page 16: Frequently Asked Questions

    3 days exercising, one day break, 2 days exercising, one day break. Continuous training with the TROJAN CONTENDER 320 builds up your muscles strength and size and increases your endurance. It is good for the blood circulation and helps your body to get oxygen.

  • Page 17: Parts List

    10. PARTS LIST PART NO DESCRIPTION Q’TY PART NO DESCRIPTION Q’TY Rear Upright Tube Hex Bolt M10 x 50mm Connect Tube Hex Bolt M10 x 15mm Back Adjustable Tube Hex Bolt M8 x 40mm Main Cross Tube Hex Bolt M8 x 20mm Front Upright Tube Washer Ø10 Front Foot Tube...

  • Page 18: Exploded Drawing

    11. EXPLODED DRAWING 10219-18...

  • Page 19: Trojan 1 Year Limited Warranty

    Consumer upon collection or delivery of the repaired product. The Consumer does not need to return the product to the store. The Consumer shall phone the Trojan hotline on 0861 876526 (0861 Trojan) and the manufacturer’s authorized agent will at its discretion either repair the item at the Consumer’s residence or collect and repair the item at their premises.

  • Page 20: Trojan Repairs Procedure

    13. TROJAN REPAIRS PROCEDURE 1. Procedure for repairs Should you experience any faults or breakdowns on your Trojan equipment, please adhere to the following procedure to have the fault rectified speedily and professionally. • Do not return the product to the store* •...

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