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TROJAN
®
B O D Y
MY SPACE MY TIME
C H A M P 3 5 0
B E N C H
BENCH CARE INSTRUCTIONS
AND ASSEMBLY MANUAL
FINALIST, JOHN DOKOS,
USES TROJAN HOME FITNESS
EQUIPMENT AS PART OF
HIS DAILY FITNESS
PROGRAM
JOHN DOKOS
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT
1 YEAR
KEEP THIS MANUAL FOR
CALL
FUTURE REFERENCE
1525
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Summary of Contents for Trojan BODY CHAMP 350
- Page 1 MY SPACE MY TIME C H A M P 3 5 0 B E N C H BENCH CARE INSTRUCTIONS AND ASSEMBLY MANUAL FINALIST, JOHN DOKOS, USES TROJAN HOME FITNESS EQUIPMENT AS PART OF HIS DAILY FITNESS PROGRAM JOHN DOKOS CAUTION...
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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 10113-2... -
Page 3: Safety Instructions
1. SAFETY INSTRUCTIONS WARNING : To reduce the risk of serious injury, read the following safety instructions before using the TROJAN BODY CHAMP 350 1. Use the TROJAN BODY CHAMP 350 only on a level surface. 2. Keep children and pets away from this equipment at all times. -
Page 4: Pre Assembly Checklist
2. PRE ASSEMBLY CHECKLIST Thank you for choosing the TROJAN BODY CHAMP 350 . 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: Hardware List
3. HARDWARE LIST (39) 5/16” Lock Nut 2 pieces (33)3/8 ”x 3-3/8” Hex Bolt 1piece (40) 3/8” Washer 14 pieces (33)3/8 ”x 3-1/4” Hex Bolt 4 pieces (41) 5/16” Washer 10 pieces (33)3/8 ”x 2-3/8” Hex Bolt 3 pieces (36) 5/16 ”x 1” Hex Bolt 4 pieces (42) 3/8”... - Page 6 3. HARDWARE LIST (1) Main Frame (2) Back up frame (3) Left (4) Right (5) Barbell upright frame upright frame adjustable frame (6) Leg developer (7) Front base (8) Front support frame (9) Back support frame (10) Adjust frame frame frame (11) Long seat (12) Short seat...
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Page 7: Assembly Steps
4. ASSEMBLY STEPS STEP 01 • Attach the Back Up Frame (2) to the Left & Right Upright Frames (3, 4) with 4 Bolts (34), 4 Washers (40), 4 Big Curved Washers (43) and 4 Lock Nuts (38) as shown. STEP 02 •... - Page 8 ASSEMBLY STEPS STEP 03 • Attach the Front Support Frame (8) to the Main Frame (1) with 2 Washers (4) and 2 Lock Nut (38). • Place the Adjustable Frame (10) on the Left & Right Upright Frames (3, 4). •...
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Page 9: 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 10: 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 11: 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 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 12: 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 13 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 14 8. EXERCISE PROGRAM Note: Product shown in illustration may differ from the product purchased, but the functionality is the same. START POSITION FINISH POSITION DECLINE BENCH PRESS Adjust bench to a decline position. Lift bar off the rest. Bring bar down until it touches your chest.
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Page 15: Leg Extension
8. EXERCISE PROGRAM START POSITION FINISH POSITION LYING SINGLE LEG CURL Lie on your stomach with your ankles hooked under top roller pads. Using one leg, pull your heel towards your buttocks. Return in a controlled manner to the start position. LEG EXTENSION Sit on bench and hook legs over top roller pads and feet under bottom... -
Page 16: Frequently Asked Questions
9. FREQUENTLY ASKED QUESTIONS Q1. My moveable parts are not moving freely? Do not over tighten any bolt or nut which has bushes and moveable parts Q2. Is it possible to leave my weights on the bench once I have finished my workout? It is not advisable as this could cause injury or cause the bench to fall over. -
Page 17: Parts List
10. PARTS LIST Part Description q’ty Part Description q’ty MAIN FRAME 25 ROUND PLUG BACK UP FRAME 19 ROUND PLUG LEFT UPRIGHT FRAME 25 END CAP RIGHT UPRIGHT FRAME 30X60 SqUARE END PLUG BARBELL ADJUSTABLE FRAME 25X25 SqUARE END PLUG LEG DEVELOPER FRAME 13X26 SqUARE END PLUG FRONT BASE FRAME... -
Page 18: Exploded Drawing
11. EXPLODED DRAWING 10113-18... -
Page 19: Trojan 1 Year Limited Warranty
12. 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 20 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 21: 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* Call 0861 Trojan (0861 876526) to log the faulty product (under warranty or out of warranty) •...
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