TROJAN · TROJAN equipment is used properly to avoid injury. • Injuries may result from...

www.trojanhealth.co.za

#1 HOMEFITNESS

SOUTH AFRICA’S

SINCE19810861 876526

0861 TROJANWARRANTY

TROJANMY SPACE MY TIME

®

CAUTIONREAD ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT

KEEP THIS MANUAL FORFUTURE REFERENCE

V I S ION 350HO ME GY M

HOME GYM ASSEMBLY, CARE AND INSTRUCTION MANUAL

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INDEX PAGE

1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECK LIST 5

3. HARDWARE LIST 6

4. PARTS LIST 9

5. ASSEMBLY STEPS 11

6. FITNESS TIPS & TECHNIQUES 23

7. CONDITIONING GUIDELINES 24

8. WARM - UP AND COOL-DOWN 25

9. EXERCISE PROGRAM 26

10. FREQUENTLY ASKED QUESTIONS 28

11. EXPLODED DRAWING 29

12. TROJAN 1 YEAR LIMITED WARRANTY 30

13. TROJAN REPAIRS PROCEEDURE 31

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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.

The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/OR

STUDIO FACILITIES USE.

Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be informed of the

following information prior to use.

HEALTH WARNING• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyourequirea

completephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,arepregnantorsuffer

from any illness.

• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyourphysician.

• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycoolingdownand

stretching.

ACCESS CONTROLTROJAN recommends that all fitness equipment be used in a supervised area. It is recommended that the equipment be located

in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment. Parents or others

supervising adults must provide close supervision of children if the equipment is used in the presence of children.

INSTALLATIONTROJAN recommends that all equipment:

• Besecuredtoorsetuponasolid,levelsurfacetostabilizeandeliminaterockingortippingoverduringtraining.

• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).

• Besetupwithsufficientventilationtoensureproperoperation.

• Besetupwithsufficientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itis

recommendedthatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.

Fortreadmillsitisrecommendedthatyouhave2mofspacebehindtherunningdeck.

• Beinstalledbyourteamofinstallers.

PROPER USAGE• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat

TROJAN equipment is used properly to avoid injury.

• Injuriesmayresultfromexercisingimproperlyorexcessively.

• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.

• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN

equipment to avoid injury.

• Donotattempttoadjustanyseats/pads/pulleysetc.whileyouareonyourTROJANequipment.

• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorizedservicerepresentativeonly.

• GymandBenches-Whenadjustinganyseat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyor

anyothertypeofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.

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INSPECTION• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipmentuse

only replacement parts supplied by TROJAN.

• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.

• Cablesandbeltsposeanextremeliabilityifusedwhenfrayed.Alwaysreplaceanycableatfirstsignofwear.

• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceatthefirstsignofwear.

• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.

• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethatyou

follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.

• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.

• ShouldyourTrojanequipmentappeardamagedorworndonotattempttouseorrepairtheequipmentyourself.

Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.

OPERATING WARNINGS• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJANequipment.

• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclosesupervisionof

children if the equipment is used in the presence of children.

• Donotwearloosefittingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieuplonghair

to avoid contact with moving parts.

• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineisin

operation.

SELECTORIZED WEIGHT STACKS• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservicedepartmentto

arrange delivery of a new pin.

• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.

• Neverpintheweightstackinanelevatedposition.

• Neverremoveaselectorpinifanyweightsaresuspended.

• Neverattempttoreleasejammedweightsorpinsthataresuspended.

USER WEIGHT LIMITATIONS• ThisTROJANVISION350maynotbeusedbypersonsweighingmorethan120kg.

SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCEIf 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.

1. SAFETY INSTRUCTIONS

Leg Curl Pad

Seat Cushion

Weight Stack

Back Rest Cushion

Butterfly Arm

Arm Curl Attachment

Curl BarChest Press Arm

Pulley

Lat Bar

Guide Rod

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2. PRE ASSEMBLY CHECK LISTThankyouforchoosingtheTROJANVISION350HOMEGYM.Wetakegreatprideinproducingthisqualityproduct

andhopeitwillprovidemanyhoursofqualityexercisetomakeyoufeelbetter,lookbetterandenjoylifetoitsfullest.

Yes,itisaprovenfactthataregularexerciseprogramcanimproveyourphysicalandmentalhealth.Toooften,ourbusy

lifestyleslimitourtimeandopportunitytoexercise.TheTROJANVISION350HOMEGYMprovides a

convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.

Before reading further, please familiarise yourself with the parts that are labelled.

Read this manual carefully before using the TROJANVISION350HOMEGYM.

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3. HARDWARE LIST

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3. HARDWARE LIST

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3. HARDWARE LIST

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4. PARTS LIST NO. DESCRIPTION QTY

1 Main Base 1

2 Rear Base 1

3 VerticalPost 1

4 Guide Rod 2

5 Top Beam 1

6 ButterflyExtension 1

7 Left Butterfly Arm 1

8 Right Butterfly Arm 1

9 Seat Cushion Support 1

10 Seat Support Post 1

11 LegExtension 1

12 Arm Curl Frame 1

13 Bench Press Arm 1

14 Solid Handle 2

15 Left Adjustable Plate 1

16 Right Adjustable Plate 1

17 Adjustable Press Frame (A) 1

18 Adjustable Press Frame (B) 1

19 Foam Rod (Short) 1

20 Foam Rod (Long) 1

21 Lat Bar 1

22 Curl Bar 1

23 SinglePulleyBracket 2

24 PulleyBracketPlate 2

25 IntersectPulleyBracket 1

NO. DESCRIPTION QTY

26 Arm Curl Cushion 1

27 Seat Cushion 1

28 BackrestCushion 1

29 Weight Selection Rod 1

30 Top Plate 1

31 Weight Plate 10

32 Weight Base Plate 1

33 Weight Selection Pin 1

34 Pin 1

35 40x80mmOvalEndCap 2

36 Plastic Bushing 1

37 50x50mmSquareEndPlug 4

38 40x80mmOvalEndPlug 5

39 25mm Round End Plug 10

40 50mm Round End Plug 5

41 Round Bushing 3

42 Bumper Cap 2

43 5/8” Plastic Dome Cap 4



46 Foam Roll 4

47 Round Bumper 2

48 Oval Bumper 2

49 PVCHandleGrip 4

50 Pop Pin 2

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4. PARTS LIST NO. DESCRIPTION QTY

77 1/2”x3-3/8”HexBolt 1

78 3/8”x3-3/4”HexBolt 2

79 3/8”x3”HexBolt 1

80 M10x25mmScrew 2

81 M8x16mmHexBolt 6

82 M8x42mmHexBolt 2

83 M8x60mmHexBolt 2

84 Ø19x280PivotShaft 1

85 3/8”LockNut 30

86 1/2”LockNut 1

87 5/8”LockNut 4

88 M8LockNut 2

89 M8 Washer 12

90 3/8” Washer 66

91 1/2” Washer 2

92 5/8” Washer 4

93 T3.0xØ11xØ36mmWasher 2




97 3/8”x3/4”AllenBolt 2

98 Ø13xT1.0x11mmBushing 2



101 3/8”x1-3/4”HexBolt 1

NO. DESCRIPTION QTY

51 PT-1B Pop Pin 3

52 ChainHook 5

53 Red Pulley 2

54 Pulley 13

55 Big Pulley 1

56 Chain (Short) 1

57 Chain (Long) 1

58 Handle Grip (Long) 2

59 Handle Grip (Short) 2

60 Taper End Plug 1

61 Taper Bumper 1

62 Plate 2

63 Upper Cable 1

64 Low Cable 1

65 Butterfly Cable 1

66 Oil Bushing 10

67 Ø44xØ39.4xØ19.1x12mmOilBushing 4

68 Ø50xØ44xØ12.8x12mmOilBushing 2

69 Ø44xØ39.4xØ25.6x12mmOilBushing 4

70 3/8”x3-3/8”HexBolt 2

71 3/8”x4-1/4”HexBolt 6

72 3/8”x2-1/2”HexBolt 2

73 3/8”x1-1/2”HexBolt 2


75 3/8”x2-1/8”HexBolt 2


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5. ASSEMBLY STEPS

STEP 1

• AttachMainBase(1)toRearBase(2)usingtwo3/8”x4”HexBolts(94),four3/8”Washers(90)andtwo3/8”Lock

Nuts (85).

NO. DESCRIPTION QTY

77 1/2”x3-3/8”HexBolt 1

78 3/8”x3-3/4”HexBolt 2


80 M10x25mmScrew 2

81 M8x16mmHexBolt 6

82 M8x42mmHexBolt 2

83 M8x60mmHexBolt 2

84 Ø19x280PivotShaft 1

85 3/8”LockNut 30

86 1/2”LockNut 1

87 5/8”LockNut 4

88 M8LockNut 2

89 M8 Washer 12

90 3/8” Washer 66

91 1/2” Washer 2

92 5/8” Washer 4





97 3/8”x3/4”AllenBolt 2




101 3/8”x1-3/4”HexBolt 1

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5. ASSEMBLY STEPSSTEP 2

• SlideoneRoundBumper(47)ontoeachGuideRod(4).

• InsertbothGuideRods(4)intotheholesofRearBase(2)usingtwo3/8”x1”HexBolts(76)andtwo3/8”Washers(90)to

secure them.

• SlideWeightBasePlate(32)downontotheGuideRods(4)asshown.

• AttachthePlasticBushing(36)ontothetopofWeightSelectionRod(29),atthefirsthole,usingPin(34).

• SlideTopPlate(30)downasshown.

• AttachVerticalPost(3)toMainBase(1)usingtwo3/8”x4-1/4”HexBolts(71),four3/8”Washers(90)andtwo3/8”Lock

Nuts (85).

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5. ASSEMBLY STEPS STEP 3

• SlideTopPlate(30)andWeightPlateSelectionRod(29)up,andthenslidetenWeightPlates(31)intoplaceasshown.

• SlidetheWeightSelectionPin(33)intotheweightplates.

• AttachTopBeam(5)tothetopoftheGuideRods(4)usingtwo3/8”x1”HexBolts(76)andtwo3/8”Washers(90).

• PlaceTopBeam(5)ontotheVerticalPost(3)asshown.

• WiththeUpperCable(63)inthegrooveofRedPulley(53),installthepulleyintothebracketofTopBeam(5)using

one3/8”x2”HexBolt(74),two3/8”Washers(90)andone3/8”LockNut(85).

• AttachbothPlates(62)totheTopBeam(5)usingtwo3/8”x4-1/4”HexBolts(71),two3/8”x3/4”AllenBolts(97),six3/8”

Washers(90)andtwo3/8”LockNuts(85).

4

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• AttachBenchPressArm(13)totheMainBase(1)usingoneØ19x280mmPivotShaft(84),two5/8”Washers(92),two

5/8”LockNuts(87)andtwo5/8”PlasticDomeCaps(43).

• InsertbothAdjustablePressFramesA&B(17,18)intotheBenchPressArm(13)usingtwoPT-1BPopPins(51)asshown.

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5. ASSEMBLY STEPS STEP 5

• AttachSeatCushionSupport(9)totheVerticalPost(3)usingtwo3/8”x2-1/8”HexBolts(75),four3/8”Washers(90)and

two3/8”Locknuts(85).

• AttachSeatSupportPost(10)toMainBase(1)usingtwo3/8”x4-1/4”HexBolts(71),four3/8”Washers(90)andtwo3/8”

Locknuts(85).

• AttachSeatCushionSupport(9)toSupportPost(10)usingone3/8”x2-1/2”HexBolt(72),two3/8”Washers(90)andone

3/8”Locknut(85).

• AttachLegExtension(11)toSupportPost(10)usingone1/2”x3-3/8”HexBolt(77),two1/2”Washers(91),one1/2”Lock

nut (86) and two 1/2” Plastic Dome Caps (45).

1/2” PLASTIC DOME CAP

3/8” X 4 - 1/4” HEX BOLT

3/8” X 2 - 1/2” HEX BOLT

3/8” X 2 - 1/8” HEX BOLT

1/2”x3-1/8”HEXBOLT

3/8” WASHER

1/2” WASHER

1/2” LOCK NUT

3/8” LOCK NUT

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• AttachButterflyExtension(6)toVerticalPost(3)usingtwo3/8”x3-3/4”HexBolts(78),four3/8”Washers(90)andtwo

3/8”LockNuts(85).

• InserttheshaftofLeftButterflyArm(7)throughtheLeftAdjustablePlate(15)toButterflyExtension(6).Securewithone

5/8”Washer(92)andone5/8”Locknut(87)and5/8”PlasticDomeCap(43).

• AttachSolidHandle(14)toLeftButterflyArm(7)usingone3/8”x1”HexBolt(76),one3/8”Washer(90),oneWasher

(93) and 3/8” Plastic Dome Cap (44).

• FollowtheabovestepsfortheRightButterflyArmassembly.

• AttachtwoSinglePulleyBrackets(23)tothebracketofVerticalPost(3)usingtwoM8x60mmHexBolts(83),fourM8

Washers(89)andtwoM8LockNuts(88).

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5. ASSEMBLY STEPS STEP 7 • ThreadtheUpperCable(63)throughthepulleybracketsoftheunitasshown.

• WithUpperCable(63)inthegrooveofPulley(54),installPulley(2)intothebracketofTopBeam(5)usingone3/8”x2”

HexBolt(74),two3/8”Washers(90)andone3/8”LockNut(85).

• WithUpperCable(63)inthegrooveofPulley(54),installpulley3intotopofPulleyBracketPlate(24)usingone3/8”x2”


• WithUpperCable(63)inthegrooveofBigPulley(55),installthePulley(4)intothebracketofTopBeam(5)usingone

3/8”x1-3/4”HexBolt(101),two3/8”Washers(90)andone3/8”LockNut(85).

• AttachboltendofUpperCable(63)toWeightSelectionRod(29)usingoneT3.0xØ13xØ32mmWasher(95)andone

T3.0xØ26xØ46mmWasher(96).

• AttachballendofUpperCable(63)toLatBar(21)usingtwoChainHooks(52)andoneChain(Short)(56).

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5. ASSEMBLY STEPSSTEP 8 • ThreadtheButterflyCable(65)throughthebracketsofunitasshowninthediagram.

• AttachoneendofButterflyCable(65)toRightAdjustablePlate(16)usingone3/8”x1-1/2”HexBolt(73),one3/8”Washer

(90)andone3/8”LockNut(85).

• WithButterflyCable(65)ingrooveofPulley(54),installPulley(5)intoSinglePulleyBracket(23)usingone3/8”x2”


• WithButterflyCable(65)ingrooveofPulley(54),installPulley(6)intotopofIntersectPulleyBracket(25)usingone

3/8”x2”HexBolt(74),two3/8”Washers(90)andone3/8”LockNut(85).

• WithButterflyCable(65)ingrooveofPulley(54),installPulley(7)intoSinglePulleyBracket(23)usingone3/8”x2”


• AttachoneendofButterflyCable(65)toLeftAdjustablePlate(15)usingone3/8”x1-1/2”HexBolt(73),one

3/8”Washer(90)andone3/8”LockNut(85).

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STEP 9

• ThreadtheLowCable(64)throughbracketsasshowninthediagram.

• WithLowCable(64)ingrooveofRedPulley(8),installthepulleyintotheholesofLegExtension(11)withone3/8”x2-1/2”

HexBolt(72),twoØ13xT1.0x11mmBushings(98),two3/8”Washers(90)andone3/8”LockNut(85).

• WithLowCable(64)ingrooveofPulley(9),installthepulleyintotheholesofSeatSupportPost(10)withone3/8”x3”Hex

Bolt(79),twoØ13xT1.0x17mmBushings(99),two3/8”Washers(90)andone3/8”LockNut(85).

• WithLowCable(64)ingrooveofPulley(10,12),installthepulleysintothebracketsofBenchPressArm(13)withone3/8”x

3-3/8”HexBolt(70),two3/8”Washers(90)andone3/8”LockNut(85).

• WithLowCable(64)ingrooveofPulley(11),installthepulleyintotheslotofVerticalPost(3)withone3/8”x3-3/8”Hex

Bolt(70),two3/8”Washers(90),twoØ13xT1.0x22mmBushings(100)andone3/8”LockNut(85).

• WithLowCable(64)ingrooveofPulley(13),installthepulleyintothebracketofVerticalPost(3)withone3/8”x2”Hex

Bolt(74),two3/8”Washers(90)andone3/8”LockNut(85).

• WithLowCable(64)ingrooveofPulley(14),installthepulleyintotheloweroftheIntersectPulleyBracket(25)withone

3/8”x2”HexBolt(74),two3/8”Washers(90)andone3/8”LockNut(85).

• WithLowCable(64)ingrooveofPulley(15),installthepulleyintothebracketofMainBase(1)withone3/8”x2”HexBolt

(74),two3/8”Washers(90)andone3/8”LockNut(85).

• WithLowCable(64)ingrooveofPulley(16),installthepulleyintothelowerofPulleyBracketPlate(24)withone3/8”x2”


• AttachtheendofLowCable(64)tothesteelpieceofMainBase(1)withOneChainHook(52).Attachtheotherendof

LowCable(64)toCurlBar(22)usingtwoChainHooks(52)andoneChain(Long)(57).

5. ASSEMBLY STEPS

ASSEMBLY DIAGRAM ON NEXT PAGE

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STEP 9

5. ASSEMBLY STEPS

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5. ASSEMBLY STEPS

STEP 10• AttachBackrestCushion(28)toVerticalPost(3)usingtwoM8x42mmHexBolts(82)andtwoM8Washers(89).

• AttachSeatCushion(27)toSeatCushionSupport(9)usingfourM8x16mmHexBolts(81)andfourM8Washers(89).

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5. ASSEMBLY STEPS

STEP 11

• AttachArmCurlCushion(26)totheArmCurlFrame(12)usingtwoM8x16mmHexBolts(81)andtwoM8Washers(89).

• InsertArmCurlFrame(12)intoSeatSupportPost(10)andsecurewithPT-1BPopPin.

• InsertFoamRod(20)throughthebushingofSeatSupportPost(10)thenslideoneFoamRoll(46)ontoeachend.

• InsertFoamRod(19)throughtheholesofLegExtension(11)thenslideoneFoamRoll(46)ontoeachend.

Recheckall bolts and nuts aretightened securely

before using the machine

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AEROBIC EXERCISE

Aerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexercise

improvesthefitnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisefitnessispromoted

byanyactivitythatusesyourlargemuscles(arms,legs,orbuttock,forexample).Yourheartbeatsquicklyandyoubreathe

deeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.

WEIGHT TRAINING

Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weight

trainingisanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyou

areworkingaboveyourtargetzone,youmaywanttodoalesseramountofreps.Andasalwaysconsultyourphysician

beforebeginninganyexerciseprogram.

MUSCLE CHART

HOME GYM

Theexerciseroutinethatisperformedonthehomegymwilldeveloptheupperandlowerbodymusclegroupaswell

asconditionthecirculatorysystemandprovideagoodaerobicworkout.Thesemusclegroupsarehighlightedonthe

muscle chart below.

6. FITNESS TIPS AND TECHNIQUES

7. CONDITIONING GUIDELINESHowyoubeginyourexerciseprogramdependsonyourphysicalcondition.Ifyouhavebeeninactiveforseveralyears,or

areseverelyoverweight,youmuststartslowlyandincreaseyourtimeontheequipment;afewminutesperworkout.

Initially,youmaybeabletoexerciseonlyforafewminutesinyourtargetzone,however,youraerobicfitnesswillimprove

overthenextsixtoeightweeks.Don’tbediscouragedifittakeslonger.It’simportanttoworkatyourownpace.

Ultimately,you’llbeabletoexercisecontinuouslyfor30minutes.Thebetteryouraerobicfitness,theharderyouwillhave

toworktostayinyourtargetzone.Pleaseremembertheseessentials:

•Haveyourdoctorreviewyourtraininganddietprogramstoadviseyouofaworkoutroutineyoushouldadopt.

•Beginyourtrainingprogramslowlywithrealisticgoalsthathavebeensetbyyouandyourdoctor.

•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.

•Setupyourequipmentonaflat,evensurfaceatleast3feetfromwallsandfurniture.

EXERCISE INTENSITYTomaximizethebenefitsofexercising,itisimportanttoexercisewiththe

proper intensity. The proper intensity level can be found by using your heart

rateasaguide.Foreffectiveaerobicexercise,yourheartrateshouldbe

maintainedatalevelbetween65%and85%ofyourmaximumheartrate

asyouexercise.Thisisknownasyourtargetzone.Youcanfindyourtarget

zoneinthetablebelow.

Duringthefirstfewmonthsofyourexerciseprogram,keepyourheartratenearthelowendofyourtargetzoneasyou

exercise.Afterafewmonths,yourheartratecanbeincreasedgraduallyuntilitisnearthemiddleofyourtargetzoneas

youexercise.

Tomeasureyourheartrate,stopexercisingbutcontinuemovingyourlegsorwalkingaroundandplacetwofingerson

yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tofindyourheartrate.Forexample,ifyour

six-secondheartbeatcountis14,yourheartrateis140beatsperminute.(Asix-secondscountisusedbecauseyour

heartratewilldroprapidlywhenyoustopexercising.)

Adjusttheintensityofyourexerciseuntilyour

heart rate is at the proper level.

For more information visit

www.trojanhealth.co.za

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8. WARM-UP AND COOL-DOWNWORKOUT GUIDELINESEachworkoutshouldincludethefollowingthreeparts:Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytem-perature,heartrate,andcirculationinpreparationforexercise.Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:Duringthefirstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlongerthan20 minutes.)Acool-down,with5to10minutesofstretching.Thiswillincreasetheflexibilityofyourmusclesandwillhelptopreventpost-exerciseproblems.

EXERCISE FREQUENCYTomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekeytosuccessismakeexercisearegularandenjoyablepartofyoureverydaylife.

SUGGESTED STRETCHESThe correct form for several basic stretches is shown at the right. Move slowly as you

stretch, never bounce.

1. Toe Touch Stretch

Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.

Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfar

aspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,

backofkneesandback.

2. Hamstring Stretch

Sitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrest

itagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaras

possible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:

Hamstrings,lowerbackandgroin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a

wall.Keepyourbacklegstraightandyourbackfootflatonthefloor.Bendyour

front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then

relax.Repeat3timesforeachleg.Tocausefurtherstretchingoftheachillestendons,

bendyourbacklegaswell.Stretches:Calves,achillestendonsandankles.

4. Quadriceps Stretch

Withonehandagainstawallforbalance,reachbackandgrasponefootwithyour

otherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,

thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.

5. Inner Thigh Stretch

Sitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeet

towardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat

3 times. Stretches: Quadriceps and hip muscles.

For more information visit www.trojanhealth.co.za

10173-26

9. EXERCISE PROGRAM

DEVELOPING AN EXERCISE PROGRAMME

Forthefirstmonthoftrainingyoushouldallowyourbodytoadjusttoitsnewworkload.Forthefirst2to4weeks

youshouldonlyperformoneworksetofeachexercise,onlyincreasingthenumberofsetsyouperformafter

this adjustment period.

Developyourworkoutaccordingtothetimeavailabletoyouandremember,themoreeffortyouputin,the

greaterthebenefitsandthequickeryouwillseeresults.

DIET

Diet is a very important aspect of any fitness programme. A balanced diet will help you get to your goal weight.

EXERCISE TECHNIQUE

Hand Grips

Therearetwostylesofhandgripsthatcanbeusedwhenexercising:

•OverhandGrip

The bar is gripped with the hands reaching over the top of the bar and the palms facing in towards the body

•UnderhandGrip

The bar is gripped with the hands reaching under the bar and the palms facing away from the body.

Breathing

Breathing at the correct time is an important part of weight training. Breathe out while you are putting the effort into

the movement, i.e. when you are lifting or pushing the weight. Breathe in on the return movement or the part of the

movementthatrequirestheleasteffort.Neverholdyourbreatheduringanexercise.

Exercise Style

Allexercisesshouldbedoneinacontrolledmanner.Donotjerktheweightaroundasthiscanleadtoinjuryaswellas

limitingthebenefitoftheexercise.

THE WORKOUT

The Warm Up

Alwayswarmupthoroughlybeforeeachworkoutsessiontohelpminimisetheriskofinjury.WarmuponanyTrojan

exercisebikeortreadmilloranyothersimilarmachine.

Weekly Routine

Performaweighttrainingroutine3timesperweek,ensuringadayofrestandrecoverybetweensessions.

10173-27

9. EXERCISE PROGRAM

Reps and Sets

Repetitions (Reps) is the term used to denote the number of consecutive times a certain movement is repeated without

abreak,whileSetsdenoteshowmanytimesyoushouldrepeatthatexerciseinatrainingsessione.g.3setsof10reps

meansyoushouldperform10repsfor1set,haveabreakandthenrepeatanother2sets.

Recommended rep ranges

6-8repsforFunctionalstrengthandhypertrophy(increaseinmusclesize)

8-12repsforTotalhypertrophy(increaseinmusclessize)

12-15 reps Muscle-Strength endurance

SAFE USE OF YOUR EQUIPMENT

Whenusingabarbellalwaysensurethatthereissomeonetohelpyouifyougetintoanydifficultyonanexercise

specifically when bench pressing, shoulder pressing or squatting. As you start using heavier weights, it is advised that you

train with someone as you can help each other out while training and motivate one another to achieve your goals.

Do’s and Don’ts

•Domakesurethatyourweightsarefirmlyclampedtothebar.

•Doseekmedicaladvicebeforestartinganyexerciseprogramme.

•Dostartoffslowlytoavoidunnecessarysorenessandstiffness.

•Doremembertobendatthekneeswhenliftingheavyweightsfromthefloor.

•Domaintainafirm,straightbackwhenliftingweights.

•Doremembertobreathproperly.

•Dowarmupthoroughlybeforeexercising.

•Don’texercisewithin2hoursofeatingalargemeal.

•Doensurethatthereissomeonetohelpyouwhenyouliftheavyweights.

10173-28

10. FREQUENTLY ASKED QUESTIONSQ1. How do I maintain my cables?

1. Thecablesworkinconjunctionwiththepulleys.Whenassemblingtheunit;makesurenottoover

tighten the pulleys. The pulleys are meant to move freely.

2. Beforeyourworkout;makesureallthecablesarelinedupcorrectlyonthepulleys.

Q2. My movable parts are not moving freely.

1. Do not over tighten any bolt or nut which has bushes and movable parts.

Q3. My weight stack is not moving freely.

1. Apply a light coating of grease to the guide tubes, as this will help reduce any unnecessary friction.

Q4. Is it possible to secure my gym to the ground?

1. Yes, provided that the area in which you are going to secure it is going to be in in a permanent location and that the

floors are not tiled.

Q5. My gym is not stable.

1. Ensure that all bolts are tightened and that all the end caps are on legs.

Q6. Is it a good idea to use my gym in a commercial gym.

1. No, as it is for domestic use only.

10173-29

11. EXPLODED DRAWING

10173-30

The Manufacturer hereby provides a warranty to the original purchaser of this product (‘the Consumer’) that this product will be

freeofmanufacturingdefectsinmaterialsandworkmanshipwhichundernormal,personal,familyorhouseholduse(commercialuse

expresslyexcluded)manifestthemselveswithinthe1yearfromthedateofpurchase.

EXCLUSIONS • Thewarrantydoesnotincludeandwillnotbeconstruedtocoverproductsdamagedasaresultofdisaster ;misuse;

commercial use; use not in accordance within the written instructions included with the product; abuse and/or any

non-authorizedmodificationoftheproduct,incorrectinstallationoftheproductornormalwearandtear.

• Alldemomodelscarrya3monthwarranty.

WAIVERThe warranty and the obligations of the manufacturer provided herein are in lieu of, and the consumer, waives all other warranties, guarantees,conditionsorliabilities,expressorimplied,arisingbylaworotherwise,includingwithoutlimitation,anyobligationofthemanufacturer in respect of any injury, loss or damage (direct, indirect or consequential) arising out of the use of, or inability to use this product and whether or not occasioned by the manufacturer’s negligence or any act or omission on its part.

PROOF OF PURCHASEAny claim in terms of the warranty must be supported by a proof of purchase or a warranty number. Warranty numbers can be

issued through contacting our call centre on 0861 876526 (0861 Trojan), or online at www.trojanhealth.co.za. If such proof is not available, then notwithstanding anything to the contrary herein, the service agent’s prevailing charges for services/repairs including call-out and/or spares will be payable by the 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) andtheManufacturer’sauthorizedagentwillatitsdiscretioneitherrepairtheitemattheConsumer’s residence or collect and repair the item at their premises.

Duringthewarrantyperiodtheproductmayonlybeservicedand/orrepairedbytheManufacturer’sdulyauthorized agent(s).

Masstores (Pty). Ltd., 16 Peltier Drive, Sunninghill, Johannesburg, 2191, South Africa.

12. TROJAN 1 YEAR LIMITED WARRANTY

10173-31

1. Procedure for repairs

ShouldyouexperienceanyfaultsorbreakdownsonyourTrojanequipment,pleaseadheretothefollowingprocedureto

have the fault rectified speedily and professionally.

• Donotreturntheproducttothestore*

• Call0861 Trojan (0861 876526) to log the faulty product (under warranty or out of warranty)

• Theoperatorortechnicaladvisorwilltryidentifythefault,andwillbookaserviceteamcallout.

• Theserviceteamwillendeavourtofixtheprobleminyourhomeonanagreeddateandtime.

• Onlyifthefaultcannotberepairedintheconvenienceofyourhome,willtheserviceteamtakethefaulty

productbacktotheservicecentre.

• Itemsrepairedinourservicecentrewillbereturnedtoyourhomeonanagreeddateandtime.

* Note: Should you live in an outlying area, it may be neccessary to return the product to the store nearest to you. Our service

operator will advise you of your repair procedure.

2. Cost of Repairs

2.1 Under warranty

• Anyitemsstillunderwarrantywillberepairedfreeofcharge,aslongasitcomplieswiththe

terms and conditions of the warranty. (refer to “warranties” section in this manual)

•AnyitemsthatneedtoberepairedthatareNOTcoveredinthewarrantywillbeforthe

consumer’sexpense.Aquotefortherepair/replacementoftheseitemswillbeprovidedtothe

consumer for approval prior to repairs being conducted.

2.2 Out of Warranty

•Anyitemsthatneedtoberepairedoncethewarrantyhasexpiredwillbefortheconsumer’sexpense

including call out fees. A quote for the repair/replacement of these items will be provided to the

consumer for approval prior to repairs being conducted.

13. TROJAN REPAIRS PROCEDURE

0861 8765260861 TROJAN

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