Table of Contents
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Summary of Contents for Trojan OLYMPIAD 300
- Page 1 TROJAN ® MY SPACE MY TIME O LY M P I A D 3 0 0 H O M E G Y M HOME GYM CARE INSTRUCTIONS AND ASSEMBLY MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT...
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Page 2: Table Of Contents
PARTS DRAWING (BENCH) ASSEMBLY STEP (BENCH) FITNESS TIPS AND TECHNIQUES 10. CONDITIONING GUIDELINES 11. WARM-UP AND COOL-DOWN 12. EXERCISE PROGRAM 13. FREQUENTLY ASKED QUESTIONS 14. EXPLODED DRAWING (GYM) 15. EXPLODED DRAWING (BENCH) 16. TROJAN 1 YEAR LIMITED WARRANTY 17. TROJAN REPAIRS PROCEDURE... -
Page 3: Safety Instructions
6. Use the TROJAN OLYMPIAD 300 GYM only as described in the manual. 7. Do not attempt to adjust the back rest while you are on the TROJAN OLYMPIAD 300 GYM. 8. Before using this equipment to exercise, always do stretching exercises to properly warm up. -
Page 4: Pre Assembly Check List
2. PRE ASSEMBLY CHECK LIST Thank you for choosing the TROJAN OLYMPIAD 300 GYM. 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 5: Parts Drawing (Gym)
3. PARTS LIST (GYM) Illustrator Description Q’ty Illustrator Description Q’ty End Cap 1” Support Tube End Cap (40 x 80 mm) T-Tube End Cap (30 x 70 mm) Horizontal Beam End Cap Guide Tube (30 x 60 mm) End Cap Ridge tube (40 x 80 mm) Seat Beam... -
Page 6: Hardware List (Gym)
PARTS LIST (GYM) Illustrator Description Q’ty Illustrator Description Q’ty Brass Colour Bushing Grip 13-3/4” for Top Lat (Press this Part into the Bar (Pre-Assemble to 8) Steel Tube by Rubber Grip 11” for Butterfly Hammer) Arm (Pre-Assemble to 12 &13) End Cap 19mm End Cap Hand Grip for Lower Lat... -
Page 7: Assembly Steps (Gym)
5. ASSEMBLY STEPS (GYM) STEP 01 Assembly of the base frame and weight stack • Attach T-Tube (2) to the Horizontal Beam (3), secure them with two 3/8” x 4” Bolts (51), four 3/8” x 19mm Washer (66) and two 3/8” Nuts (63). •... -
Page 8: Fitting Plate
ASSEMBLY STEPS (GYM) STEP 02 Assembly of the Bar and Top Frame • Attach the Support Tube (1) to the T-Tube (2), secure them with two 3/8” x 4” Bolt (51), two 3/8” Nut (63) and four 3/8” x 19mm Washer (66). •... - Page 9 ASSEMBLY STEPS (GYM) STEP 03 Assembly of the Butterfly Set Rubber Sticker (28) has been attached on the back of Connecting Part (11) to protect Connecting Part (11) from But- terfly Arm (12,13). • Attach the Connecting Part (11) to Ridge Tube (5), secure them with one 1/2” x 6” Bolt (49), two 1/2” x 26mm Washer (65), two Brass Colour Bushing (71) and two 1/2”...
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Page 10: Fitting Plate
ASSEMBLY STEPS (GYM) STEP 04 Assembly of the Seat Cushion and the Leg Curl • Fix the Seat Beam (6) to the Support Tube (1), secure them with one Fitting Plate (27), four 3/8” x 19mm Washer (66), two 3/8” x 2 1/2” Bolt (52) and two 3/8” Nut (63). •... -
Page 11: Assembly Steps
ASSEMBLY STEPS STEP 05 How to assemble the Pulleys Connect all fourteen Pulleys (18) onto the welded Pulley Brackets (l5), two Pulley Connecting Plates (17) and one Floating Pulley Bracket (16). Secure them with fourteen 3/8” x l-3/4” Bolts (56), twenty eight 3/8” x l9mm Washer (66) and fourteen 3/8”... -
Page 12: Hardware List (Bench)
6. HARDWARE LIST (BENCH) No. A17 No. A18 No. A15 No. A16 2pcs 2pcs No. A19 No. A20 No. A21 No. A22 4pcs Pin (8 x 42mm) x 1pc Pin (8.7 x 55mm) x 1pc 4pcs No. A24 No. A23 No. -
Page 13: Assembly Step (Bench)
8. ASSEMBLY STEP (BENCH) STEP 01 • Connect the Rear Leg (A2) with the Horizontal Beam (3) on the Gym, secure them with two 3/8” x 4” Bolt (A15), four 3/8” Washer (A27), and two 3/8” Nylon Nut (A24). • Connect the Main Frame (A1) with the Rear Leg (A2), secure them with one 3/8”... - Page 14 ASSEMBLY STEPS (BENCH) STEP 03 • Fasten the Seat Cushion (A9) onto the Main Frame (A1), secure them with four 1/4” x 1/2” Bolt (A20) and four 1/4” x 14mm Washers (A25). • Attach the four 25mm Square Cap (A12) onto both sides of the two Cushion Tube (A5). •...
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Page 15: Fitness Tips And Techniques
9. 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 16: Conditioning Guidelines
10. 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 17: Warm-Up And Cool-Down
11. 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. -
Page 18: 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 19 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.
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Page 20: Upright Row
EXERCISE PROGRAM START POSITION FINISH POSITION SEATED BENCH PRESS Sit with your back against the support. Grip the handlebars under the butterfly arms and press the bars away from your body. Return the bars in a controlled manner to the start position UPRIGHT ROW Grip the lower lat bar. -
Page 21: Leg Extension
EXERCISE PROGRAM START POSITION FINISH POSITION LAT PULL DOWN (BACK) Attach lat bar to high pulley. In a seated position, facing away from the machine, pull the lat bar to the back of your neck. Return the bar in a controlled manner to the start position. -
Page 22: Frequently Asked Questions
13. FREQUENTLY ASKED QUESTIONS Q1. How do I maintain my cables? The cables work in conjunction with the pulleys. When assembling the unit; make sure not to over tighten the pulleys. The pulleys are meant to move freely. Before your workout; make sure all the cables are lined up correctly on the pulleys. Q2. -
Page 23: Exploded Drawing (Gym)
14. EXPLODED DRAWING (GYM) 1061M-23... -
Page 24: Exploded Drawing (Bench)
15. EXPLODED DRAWING (BENCH) 1061M-24... -
Page 25: Trojan 1 Year Limited Warranty
16. TROJAN 1 YEAR LIMITED WARRANTY Masstores (Pty)Ltd (“the Supplier”) hereby provides a limited warranty to the original purchaser of this product (“the Consumer”) that this product will be free of manufacturing defects in materials and workmanship which under normal,... - Page 26 The Consumer does not need to return the product to the store. The Consumer shall phone the Trojan hotline on 0861 Trojan (0861 876 526) and the Supplier’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.
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Page 27: Trojan Repairs Procedure
17. 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* •... - Page 28 1061M-28...
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