Table of Contents
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TROJAN
®
MY SPACE MY TIME
CHALLENGER 150
• WEIGHT LOSS PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
• TONING PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
• MUSCLE GAIN PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
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 CHALLENGER 150
- Page 1 TROJAN ® MY SPACE MY TIME CHALLENGER 150 • WEIGHT LOSS PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • TONING PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • MUSCLE GAIN PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR...
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Page 2: Table Of Contents
INDEX PAGE SAFETY INSTRUCTIONS FITNESS TIPS & TECHNIQUES WARM UP & COOL DOWN TRAINING TERMS EXERCISE TERMS EXERCISE PROGRAMS 6.1 MUSCLE GAIN 6.2 TONING 6.3 WEIGHT LOSS TRAINING LOG... -
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 • Ensure that weight selector pins are fully inserted as partial insertion can cause weights to fall unexpectedly. • Never pin the weight stack in an elevated position. • Never remove a selector pin if any weights are suspended. • Never attempt to release jammed weights or pins that are suspended. USER WEIGHT LIMITATIONS • This TROJAN CHALLENGER 150 may not be used by persons weighing more than 100kg. SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE 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 or visit www.trojanhealth.co.za.
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Page 5: Fitness Tips & Techniques
Tricep Biceps Latissimus Dorsi Abdominal Gluteals Sartorius Quadriceps Hamstrings Tibialis Gastrocnemius Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING. The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA’s No. 1 selling Home Fitness brand to gives you the ability to boost your fitness level and lower your risk of cardiovascular disease. Visit w ww.trojanhealth.co.za for equipment choices and exercise programs, and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle. -
Page 6: Warm Up & Cool Down
3. 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. 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. -
Page 7: Training Terms
4. TRAINING TERMS: Please familiarize yourself with the following terms before you start exercising. These terms are refered to in the inidivdual training programs. Duration In a gym program this will refer to the workout time of the entire program Intensity This will refer to the amount of weight used, and the amount of rest given between each set of a exercise Type Refers to the type of training , ie strength, resistance, cardio etc. Reps/ A single cycle of lifting and lowering a weight Repetitions... -
Page 8: Exercise Terms
5. EXERCISE TERMS (CONT.): Upright shoulder Stand with legs slightly apart, back rows straight. Grasp the bar in an overhand grip, with hands shoulder width apart. Inhale and pull the bar up along the body to the chin, keeping the elbows as high as possible. Exhale while lowering back down. Cable Side Lateral Stand at 90º to the gym with your Raise back straight and legs slightly apart. - Page 9 EXERCISE TERMS (CONT.): Standing single leg While standing facing the equipment, hamstring curls position your thighs against the knee pad, and your ankles behind the ankle roll. Inhale, bend at the knee lifting one ankle to glute height, exhale return leg to straight. Alternated between left and right leg. Cable front squats Hold the lower pulley bar in an underhand grip up against your chest: inhale deeply, slightly arch back, rotating pelvis forward, and look forward.
- Page 10 5. EXERCISE TERMS (CONT.): BACK AND SHOULDER Lat pull downs Sit facing the equipment, gripping the bar with a wide overhand grip. Inhale and pull the bar down to chest, while pulling the elbows back. Exhale while returning the arms to start position. Straight arm lat Stand facing the equipment with feet pull backs slightly apart, grip bar in overhand grip slightly wider than shoulder width.
- Page 11 5. EXERCISE TERMS (CONT.): TRICEP AND BICEP Standing bar Stand with legs slightly apart, arms bicep curls e xtended. Grip the bar with an underhand grip. Inhale and raise forearms by bending elbows, keep elbows fixed at your side. Exhale and lower back down. Standing reverse Stand with legs slightly apart, arms cable curls extended. Grip the bar with an overhand grip.
- Page 12 5. EXERCISE TERMS (CONT.): SHOULDERS, BACK, BICEPS, CHEST Floor seated Sit on the floor or a mat facing the low row equipment. Grip the handle with an underhand grip, and hands shoulder width apart. Inhale and pull the bar to your sternum while keeping elbows as far back as possible. Exhale and return to straight. Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other.