TROJANMY SPACE MY TIME
®
CAUTIONREAD ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FORFUTURE REFERENCE
CHALLENGER 150• WEIGHTLOSSPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
• TONINGPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
• MUSCLEGAINPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
2
INDEX PAGE
1. SAFETY INSTRUCTIONS 3
2. FITNESS TIPS & TECHNIQUES 5
3. WARM UP & COOL DOWN 6
4. TRAINING TERMS 7
5. EXERCISE TERMS 8
6. EXERCISE PROGRAMS 13
6.1 MUSCLE GAIN 13
6.2 TONING 16
6.3 WEIGHT LOSS 19
7. TRAINING LOG 22
3
1.SAFETYINSTRUCTIONS
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.
HEALTHWARNING• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyou
requireacompletephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,
are pregnant or suffer from any illness.
• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour
physician.
• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling
down and stretching.
ACCESSCONTROLTROJAN 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 other 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.
• Beinstalledbyourteamofinstallers.
PROPERUSAGE• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat
TROJAN equipment is used properly to avoid injury.
• Injuriesmayresultfromexercisingimproperlyorexcessively.
• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.
• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN
equipment to avoid injury.
• Donotattempttoadjustanyseats/pads/pulleys/weightsorothermovingpartswhileyouareonyourTROJAN
equipment.
• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorizedservicerepresentativeonly.
• Whenadjustinganyweights,seat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyoranyothertype
ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.
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INSPECTION• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipment
use only replacement parts supplied by TROJAN.
• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.
• Cablesandstrapsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatfirstsignofwear.
• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceatthefirstsignofwear.
• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.
• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethat
you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.
• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.
• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.
Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.
OPERATINGWARNINGS• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJAN
equipment.
• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclose
supervision of children if the equipment is used in the presence of children.
• Donotwearloosefittingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieup
long hair to avoid contact with moving parts.
• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineis
in operation.
SELECTORIZEDWEIGHTSTACKS• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservice
department to arrange delivery of a new pin.
• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.
• Neverpintheweightstackinanelevatedposition.
• Neverremoveaselectorpinifanyweightsaresuspended.
• Neverattempttoreleasejammedweightsorpinsthataresuspended.
USERWEIGHTLIMITATIONS• ThisTROJANCHALLENGER150maynotbeusedbypersonsweighingmorethan100kg.
SAVETHISINSTRUCTIONMANUALFORFUTUREUSEANDREFERENCEIf 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.SAFETYINSTRUCTIONS
5
AEROBICEXERCISEAerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexerciseimprovesthefitnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisefitnessispromotedbyanyactivitythatusesyourlargemuscle-arms,legs,orbuttock,forexample.Yourheartbeatsquicklyandyoubreathedeeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.
WEIGHTTRAININGAlongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttrainingisanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouareworkingaboveyourtargetzone,youmaywanttodoalessamountofreps.Andasalwaysconsultyourphysicianbeforebeginninganyexerciseprogram.
2.FITNESSTIPSANDTECHNIQUES
Trapezius
Posterior
TricepLatissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
TrapeziusAnteriorPectoralis MajorSerratus AnteriorBicepsAbdominalSartorius
Quadriceps
Tibialis
MUSCLECHARTCHALLENGER 150 HOME GYMTheexerciseroutinethatisperformedwiththeCHALLENGER150HOMEGYMwilldevelopthewholebody.Thesemuscle groups are highlighted on the muscle chart below.
TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthychoicesthatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1sellingHomeFitnessbrandtogivesyoutheabilitytoboostyourfitnesslevelandloweryourriskofcardiovascular disease.
Visitwww.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.
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5
4
1
2
3
3.WARM-UPANDCOOL-DOWNWORKOUTGUIDELINESEachworkoutshouldincludethefollowingthreeparts:Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytemperature,heartrate,andcirculationinpreparationforexercise.Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:Duringthefirstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlongerthan 20 minutes.)Acool-down,with5to10minutesofstretching.Thiswillincreasetheflexibilityofyourmusclesandwillhelptopreventpost-exerciseproblems.
EXERCISEFREQUENCYTomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekeytosuccessismakeexercisearegularandenjoyablepart of your everyday life.
SUGGESTEDSTRETCHESThe correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce.
1. Toe Touch StretchStandwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,backofkneesandback.
2. Hamstring StretchSitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrestitagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Hamstrings,lowerbackandgroin.
3. Calf/Achilles StretchWith one leg in front of the other, reach forward and place your hands against a wall. Keepyourbacklegstraightandyourbackfootflatonthefloor.Bendyourfrontleg,leanforwardandmoveyourhipstowardthewall.Holdfor15counts,thenrelax.Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend yourbacklegaswell.Stretches:Calves,achillestendonsandankles.
4. Quadriceps StretchWithonehandagainstawallforbalance,reachbackandgrasponefootwithyourotherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.
5. Inner Thigh StretchSitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeettowardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat3times. Stretches: Quadriceps and hip muscles.
For more information on visit www.trojanhealth.co.za
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5.EXERCISETERMS:CHESTANDSHOULDER
Seated pec deck Seated on the equipment, place elbows and forearm onto pads. Inhale and squeezepadsforwardandtogetherapplying force through the elbows and forearms.Exhaleandreturntostartallowing a full range and stretch.
Seated chest press Seated on the equipment, grip the lower chest grips in an overhand grip, palms facing the floor. Inhale and push barforward,exhaleandreturnbarsback.
Push ups on floor Support yourself face down with your (or push-up grips) arms shoulder width or more apart,
feet together and on toes. Inhale and bend elbows while lowering torso to the ground without arching the lower back,exhaleandpushbackup.(Note:push up handles not included).
4.TRAININGTERMS:
Pleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.These terms are refered to in the inidivdual training programs.
Duration InagymprogramthiswillrefertotheworkouttimeoftheentireprogramIntensity This will refer to the amount of weight used, and the amount of rest given between each set of a
exerciseType Refers to the type of training , ie strength, resistance, cardio etc.Reps/ Repetitions
A single cycle of lifting and lowering a weight
Sets A number of reps performed together ended with a rest period is refered to as a setTempo Istherateandspeedatwhicharepisexecuted,ithas3stages,thepush/pull,thepauseandthe
return motion eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position
% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivingexercise eg.Ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10repswouldbe45kgpushed10times
Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingthefirstexercisewithoutpausing
8
Upright shoulder Standwithlegsslightlyapart,backrows straight. Grasp the bar in an overhand
grip, with hands shoulder width apart. Inhale and pull the bar up along the bodytothechin,keepingtheelbowsashighaspossible.Exhalewhileloweringbackdown.
HAMSTRING,QUAD,FULLLEG
Seated leg Sitontheseatandslotyouranklesextensions behindtheanklepad.Inhaleand raise legs in a controlled motion to horizontal.Exhalewhileloweringlegs to start.
5.EXERCISETERMS(CONT.):
Cable Side Lateral Stand at 90º to the gym with yourRaise backstraightandlegsslightlyapart. Graspanklestrapinyourhandand keepyourarmnexttoside.Inhale and raise your arm parallel to the groundtoshoulderheight.Exhale whileloweringbackdown.
9
Standing single leg While standing facing the equipment, hamstring curls positionyourthighsagainsttheknee
pad,andyouranklesbehindtheankleroll.Inhale,bendatthekneeliftingoneankletogluteheight,exhalereturnlegto straight. Alternated between left and right leg.
Cable front squats Hold the lower pulley bar in an underhand grip up against your chest: inhaledeeply,slightlyarchback,rotatingpelvisforward,andlookforward.With legs shoulder width apart, toes slightlyoutwards,lowerbuttocksdowntowardsflooruntilthighsarehorizontalwithfloor.Exhaleandstraightenlegstolifttorsobackuptoendmotion.
Single leg standing Stand on one leg with the othercalve raises leg hanging bent. Use one hand for
support or balance, and the other to hold the lower cable. Rise up onto toes, keepingthekneestraightorslightlyflexed.Thenlowerbackdown,returningto start position.
EXERCISETERMS(CONT.):
Hip Adduction Stand at 90º to the gym and attach the anklestraptoyourlegfurtherestfromthe gym. Hold onto the gym for support. Inhalewhilstextendingyourlegoutwards.Exhalewhilstreturninglegtostartposition.
10
BACKANDSHOULDER
Lat pull downs Sit facing the equipment, gripping the bar with a wide overhand grip. Inhale and pull the bar down to chest, while pullingtheelbowsback.Exhalewhilereturning the arms to start position.
Straight arm lat Stand facing the equipment with feetpull backs slightly apart, grip bar in overhand grip
slightly wider than shoulder width. Inhalebringingarmstothighs,exhaleand return arms to starting position.
Bent over cable Stand facing the lower pully. Grip therows with lat bar latbarwithwideoverhandgrip.Back
angle should be 45 degree’s. Pull the bar uptochestwhileinhaling,thenexhaleand retun arms to straight.
Narrow reverse Sit facing the equipment, grippinggrip lat pull down the bar with a narrow underhand grip.
Inhale and pull the bar down to chest, whilepullingtheelbowsback,exhalewhile returning the arms to start position.
5.EXERCISETERMS(CONT.):
11
TRICEPANDBICEP
Standing bar Stand with legs slightly apart, armsbicep curls extended.Gripthebarwithan
underhand grip. Inhale and raise forearmsbybendingelbows,keepelbowsfixedatyourside.Exhaleandlowerbackdown.
Standing reverse Stand with legs slightly apart, arms cable curls extended.Gripthebarwithan
overhand grip. Inhale and raise forearms bybendingelbows,keepelbowsfixedatyourside.Exhaleandlowerbackdown.
Tricep push downs Stand facing the equipment, grip handle from the overhead pully with an overhand grip. Keeping elbows by your side inhale and straighten forearms by extending.Exhaleandlowerbackinsametrackofmotion.
Reverse grip tricep Stand facing the equipment, grip handlepush downs from the overhead pully with an
underhand grip. Keeping elbows by your side inhale and straighten forearms by extendingdownwards.Keepyourwristsfixed.Exhaleandlowerbackinsametrackofmotion.
5.EXERCISETERMS(CONT.):
12
SHOULDERS,BACK,BICEPS,CHEST
Floor seated Sit on the floor or a mat facing thelow row equipment. Grip the handle with an
underhand grip, and hands shoulder width apart. Inhale and pull the bar to yoursternumwhilekeepingelbowsasfarbackaspossible.Exhaleandreturnto straight.
Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other. Inhale and push bar forward with elbowstuckedin,exhaleandreturnbarsback.
Low pulley Withbacktowardstheequipmentandfront raises floor pulley between feet. Grip the bar
with hands shoulder width and in an overhand grip. Inhale and lift bar with straight arms till they are parallel to the ground,thenlowerback.
5.EXERCISETERMS(CONT.):
13
CHALLENGER150
BEGIN
NER
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r4weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Trice
p,sho
ulde
r&bicep
Day1S
tandingbarbicepcurls
Arm
s4
6to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Re
versegriptriceppushdo
wns
Arm
s4
6to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Uprightsho
ulderrows
Shou
lders
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Ham
string
,qua
d&fu
llleg
Day3S
eatedlegextensions
Legs
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
3eachleg
6to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersetbetweenleftandrightleg;tempo
2:1:3
Cablefron
tsquats
Legs
36to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachsettem
po2:1:3
REST
DAY
Bac
k,sho
ulde
r&che
st
Day5L
atpulldow
ns
Back
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
SeatedPecdeck
Chest
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
46to1060%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
6.1MUSCLEG
AIN
WORKOUT
14
CHALLENGER150
INTERMEDIATE
45m
inutes4daysaweek.
Intensity:high
Dothisprogramfo
r6weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Bac
k,sho
ulde
rs&
che
st
Day1Latpulldo
wns
Back
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
SeatedPecdeck
Chest
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Ham
string
,qua
d&fu
llleg
Day3S
eatedlegextensions
Legs
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
4eachleg
6to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersetbetweenleftandrightleg;tempo
2:1:3
Cablefron
tsquats
Legs
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Sho
ulde
rs,b
ack&bicep
s
Day5S
tandingbarbicepcurls
Arm
s
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Triceppushdo
wns
Arm
s5
6to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Uprightsho
ulderrows
Shou
lders
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
REST
DAY
Sho
ulde
rs,b
ack&bicep
s
Day7S
traightarmlatpullbacks
Back
46to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Standingreversegrip
bicepcablecurls
Arm
s4
6to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
Lowpulleyfro
ntraises
Shou
lders
56to1070%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
1min.restbetweeneachset;tem
po2:1:3
6.1MUSCLEG
AIN
WORKOUT
15
CHALLENGER150
ADVANCED
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Che
st&
sho
ulde
r
Day1S
eatedpecdeck
Chest
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Seatedchestpress
Chest
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Pu
sh u
ps o
n flo
or (
or tr
ojan
pus
h-up
grip
s)Chest
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Uprightsho
ulderrows
Shou
lders
66to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Ham
string
,qua
d&fu
llleg
Day2S
eatedlegextensions
Legs
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg;tempo
2:1:3
Cablefron
tsquats
Legs
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Singlelegstandingcalveraises
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg;tempo
2:1:3
Bac
k&sho
ulde
r
Day3L
atpulldow
ns
Back
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Straightarm
latpullbacks
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Be
ntovercablerowswithlatbar
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Narrowreversegrip
latpulldo
wn
Back
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Trice
p&bicep
Day4S
tandingbarbicepcurls
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Standingreversecablecurls
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Triceppushdo
wns
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Re
versegriptriceppushdo
wns
Arm
s5
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Ham
string
,qua
d&fu
llleg
Day5S
eatedlegextensions
Legs
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Standingsingleleghamstrin
gcurls
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg;tempo
2:1:3
Cablefron
tsquats
Legs
46to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Singlelegstandingcalveraises
Legs
4eachleg
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
Supersettedbetweeneachleg;tempo
2:1:3
Sh
oulder,b
ack,bicep
&che
st
Day6Floorseatedlowrow
Back&arm
s4
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Seatedtriceppress
Arm
s4
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Lowpulleyfro
ntraises
Shou
lders
56to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
Standingcablecurl
Arm
s4
6to1085%ofm
ax.W
eightshou
ldallowm
inimum
of6
reps
30secrestbetweeneachset;tem
po2:1:3
6.1MUSCLEG
AIN
WORKOUT
16
CHALLENGER150
BEGIN
NERTONIN
GW
ORKOUT
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r4weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Trice
p,sho
ulde
r&bicep
Day1S
tandingbarbicepcurls
Arm
s3
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Re
versegriptriceppushdo
wns
Arm
s3
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Uprightsho
ulderrows
Shou
lders
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
REST
DAY
Ham
string
,qua
d&fu
llleg
Day3S
eatedlegextensions
Legs
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
3eachleg
15-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5repsSupersetb
etweenleftandrightleg;tempo
1:0:1
Cablefron
tsquats
Legs
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
REST
DAY
Bac
k,sho
ulde
r&che
st
Day5L
atpulldow
ns
Back
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
SeatedPecdeck
Chest
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
Seatedchestpress
Chest
315-20
45%ofm
ax.W
eightshou
ldallowm
inimum
of1
5reps1m
in.restbetweeneachset;tem
po1:0:1
6.2TONIN
GW
ORKOUT
17
CHALLENGER150
INTERMEDIATETONIN
GW
ORKOUT
45m
inutes4daysaweek.
Intensity:high
dothisprogramfo
r6weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Bac
k,sho
ulde
rs&
che
st
Day1R
eversegrip
latpulldo
wns
Back
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
SeatedPecdeck
Chest
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Seatedchestpress
Chest
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Ham
string
,qua
d&fu
llleg
Day3S
eatedlegextensions
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
4eachleg
15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps S
upersetb
etweenleftandrightleg;tempo
1:0:1
Cablefron
tsquats
Legs
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Sho
ulde
rs,b
ack&bicep
s
Day5S
tandingbarbicepcurls
Arm
s
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Triceppushdo
wns
Arm
s4
15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Uprightsho
ulderrows
Shou
lders
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Sho
ulde
rs,b
ack&bicep
s
Day7S
traightarmlatpullbacks
Back
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Standingreversegrip
bicepcablecurls
Arm
s4
15-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
Lowpulleyfro
ntraises
Shou
lders
415-20
65%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps1
min.restbetweeneachset;tem
po1:0:1
6.2TONIN
GW
ORKOUT
18
CHALLENGER150
ADVANCEDTONIN
GW
ORKOUT
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Che
st&
sho
ulde
r
Day1S
eatedpecdeck
Chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Seatedchestpress
Chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Pu
sh u
ps o
n flo
or (
or tr
ojan
pus
h-up
grip
s)Chest
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Uprightsho
ulderrows
Shou
lders
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Ham
string
,qua
d&fu
llleg
Day2S
eatedlegextensions
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted;tem
po1:0:1
Cablefron
tsquats
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Singlelegstandingcalveraises
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted;tem
po1:0:1
Bac
k&sho
ulde
r
Day3L
atpulldow
ns
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Straightarm
latpullbacks
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Be
ntovercablerowswithlatbar
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Narrowreversegrip
latpulldo
wn
Back
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Trice
p&bicep
stretch
ing
Day4S
tandingbarbicepcurls
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Standingreversecablecurls
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Triceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Re
versegriptriceppushdo
wns
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Ham
string
,qua
d&fu
llleg
Day5S
eatedlegextensions
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Standingsingleleghamstrin
gcurls
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted;tem
po1:0:1
Cablefron
tsquats
Legs
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Singlelegstandingcalveraises
Legs
4eachleg
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5repsS
upersetted;tem
po1:0:1
Sh
oulder,b
ack,bicep
&che
st
Day6Floorseatedlowrow
Back&arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Seatedtriceppress
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Lowpulleyfro
ntraises
Shou
lders
415-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
Standingcablecurl
Arm
s4
15-20
75%ofm
ax.W
eightshou
ldallowm
inimunof1
5reps3
0secrestbetweeneachset;tem
po1:0:1
6.2TONIN
GW
ORKOUT
19
CHALLENGER150
BEGIN
NERW
EIG
HTLOSSW
ORKOUT
30m
inutes3daysaweek.
Intensity:m
edium
Dothisprogramfo
r4weeksthenmoveon
totheinterm
ediateprogram
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Trice
p,sho
ulde
r&bicep
stretch
ing
Day1S
tandingbarbicepcurls
Arm
s3
25-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
Re
versegriptriceppushdo
wns
Arm
s3
25-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
REST
DAY
Ham
string
,qua
d&fu
lllegstretching
Day3S
eatedlegextensions
Legs
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing(dou
blefoot)
Legs,cardio
330secBo
thfeethop
pingtogether
Supersetwithabo
veexercise
.Norests
Standingsingleleghamstrin
gcurls
Legs
3eachleg
25-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsD
oleftandrightleg,thenskip
Ro
peskipp
ing(dou
blefoot)
Legs,cardio
330secBo
thfeethop
pingtogether
Supersetwithabo
veexercise
.Norests
REST
DAY
ba
ck,sho
ulde
r&che
ststretch
ing
Day5L
atpulldow
ns
Back
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
SeatedPecdeck
Chest
325-30
40%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachsettem
po1:0:1
Ro
peskipp
ing
Legs,cardio
330secAlternatingon
elegskipping
Supersetwithabo
veexercise
.Norests
6.3W
EIG
HTLOSSW
ORKOUT
20
CHALLENGER150
INTERMEDIATEW
EIG
HTLOSSW
ORKOUT
45m
inutes4daysaweek.
Intensity:high
Dothisprogramfo
r6weeksthenmoveon
totheadvancedprogram
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Bac
k,sho
ulde
rs&
che
ststretch
ing
Day1R
eversegrip
latpulldo
wns
Back
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy
415
Supersetwithabo
ve.ju
mpashighaspossib
le
SeatedPecdeck
Chest
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy
415
Supersetwithabo
ve.ju
mpashighaspossib
le
Seatedchestpress
Chest
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
rest
day
Ham
string
,qua
d&fu
lllegstretching
Day3S
eatedlegextensions
Legs
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Standingsingleleghamstrin
gcurls
Legs
4eachleg
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsD
oleftandrightlegbeforesupersetting
withskipp
ing
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Cablefron
tsquats
Legs
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Sho
ulde
rs,b
ack&bicep
sstretching
Day5S
tandingbarbicepcurls
Arm
s
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy
415
Supersetwithabo
ve.ju
mpashighaspossib
le
Triceppushdo
wns
Arm
s4
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy
415
Supersetwithabo
ve.ju
mpashighaspossib
le
Uprightsho
ulderrows
Shou
lders
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
REST
DAY
Sho
ulde
rs,b
ack&bicep
sstretching
Day7S
traightarmlatpullbacks
Back
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Standingreversegrip
bicepcablecurls
Arm
s4
25-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
41min.
Alternatinglegskipping
Supersetwithabo
veexercise
Lowpulleyfro
ntraises
Shou
lders
425-30
50%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps1
min.restbetweeneachset;tem
po1:0:1
6.3W
EIG
HTLOSSW
ORKOUT
21
CHALLENGER150
ADVANCEDW
EIG
HTLOSSW
ORKOUT
60m
inutes6daysaweek.
Intensity:untilfailure
Dothisprogramfo
r10-12weeks
DAYEXERCISE
MUSCLE
SETS
REPSIN
TENSIT
Y
NOTES/
GROUP
EXERCISEEXECUTIO
N
Che
st&
sho
ulde
rstretching
Day1S
eatedpecdeck
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy
330
Supersetwithabo
ve.ju
mpashighaspossib
le
Seatedchestpress
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy
330
Supersetwithabo
ve.ju
mpashighaspossib
le
Pushupsonflo
or(orpush-upgrip
s)
Chest
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Bu
rpie’s
Fullbo
dy
330
Supersetwithabo
ve.ju
mpashighaspossib
le
Uprightsho
ulderrows
Shou
lders
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Ham
string
,qua
d&fu
lllegstretching
Day2S
eatedlegextensions
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Fl
oor/
mat
cru
nche
s A
bs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Standingsingleleghamstrin
gcurls
Legs
3eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Fl
oor/
mat
cru
nche
s A
bs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Cablefron
tsquats
Legs
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Fl
oor/
mat
cru
nche
s A
bs
3 1
min
.
As
man
y as
you
can
do
in 1
min
.
Singlelegstandingcalveraises
Legs
3eachleg
25-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5repsS
upersetted
Bac
k&sho
ulde
rstretching
Day3L
atpulldow
ns
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
Alternatinglegskipping
Supersetwithabo
veexercise
Straightarm
latpullbacks
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
Alternatinglegskipping
Supersetwithabo
veexercise
Be
ntovercablerowswithlatbar
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
Highkneeskipp
ing
Cardio,legs
31min.
Alternatinglegskipping
Supersetwithabo
veexercise
Narrowreversegrip
latpulldo
wn
Back
325-30
60%ofm
ax.W
eightshou
ldallowm
inimunof2
5reps3
0secrestbetweeneachset;tem
po1:0:1
6.3W
EIG
HTLOSSW
ORKOUT
22
7. T
RA
ININ
G L
OG
DAT
EEX
ERC
ISE
WEE
K 1
WEE
K 2
WEE
K 3
WEE
K 4
MO
N T
UES
WED
TH
URS
FRI
SAT
SU
NM
ON
TU
ES W
ED T
HU
RS F
RI S
AT S
UN
MO
N T
UES
WED
TH
URS
FRI
SAT
SU
NM
ON
TU
ES W
ED T
HU
RS F
RI S
AT S
UN
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
SETS
REPS
WEI
GH
T
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