Trojan POWER STACK 500, PERFORMA 300 Instructions & Assembly

Download

Page 1

HOME GYM CARE INSTRUCTIONS

AND ASSEMBLY MANUAL

TROJAN

MY SPACE MY TIME

HOME

FITNESS

UTH AFRI

CA’

1981

CAUTION

READ ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUAL

BEFORE USING THIS EQUIPMENT

KEEP THIS MANUAL FOR

FUTURE REFERENCE

1 YEAR

warranty

CALL

0861 876526

0861 TROJAN

POWER STACK 500

HOME GYM

1574

Page 2

1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECK LIST 4

3. PARTS LIST 5

4. HARDWARE LIST 7

5. ASSEMBLY STEPS 9

6. FITNESS TIPS AND TECHNIQUES 18

7. CONDITIONING GUIDELINES 19

8. WARM-UP AND COOL-DOWN 20

9. EXERCISE PROGRAM 21

10. FREQUENTLY ASKED QUESTIONS 25

11. EXPLODED DRAWING 26

12. TROJAN 1 YEAR LIMITED WARRANTY 27

13. TROJAN REPAIRS PROCEDURE 29

INDEX PAGE

Page 3

1574-3

1. SAFETY INSTRUCTIONS

WARNING :

To reduce the risk of serious injury, read the following safety instruction before using the TROJAN POWER STACK 500.

1. Use the TROJAN POWER STACK 500 only on a level surface.

2. Keep children and pets away from this equipment at all times.

3. The TROJAN POWER STACK 500 is able to handle a max user weight (120kg) and stack weight (68kg)

4. The TROJAN POWER STACK 500 should be used by only one person at a time.

5. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling the TROJAN POWER STACK 500, loss of balance may result in a fall and serious bodily injury.

6. Use the TROJAN POWER STACK 500 only as described in the manual.

7. Do not attempt to adjust the back rest while you are on the TROJAN POWER STACK 500.

8. Before using this equipment to exercise, always do stretching exercises to warm up properly.

9. Always make sure all bolts and nuts are tightened prior to each use.

WARNING

Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam. This is especially important if you are over the age of 35, have never exercised before, are pregnant, or suffer from any illness.

Page 4

1574-4

Thank you for choosing the TROJAN POWER STACK 500 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.

Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health. Too often, our busy lifestyles limit our time and opportunity to exercise. The TROJAN POWER STACK 500 provides a convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.

Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.

• Read this manual carefully before using the TROJAN POWER STACK 500

Leg Extension

Frame

Press Arm

Butterﬂy Arm

Lat Bar

Foot Plate

Spport Frame

Motif Plate

2. PRE ASSEMBLY CHECK LIST

Page 5

1574-5

3. PARTS LIST

(23L)LONG FOAM ROD 1PC

(32B)FOAM ROLL 2PCS

(1)REAR BASE FRAME 1PC

(2)MAIN BASE FRAME 1PC

(3)TOP FRAME 1PC

(4)LEFT PRESS FRAME 1PC

(5)RIGHT PRESS FRAME 1PC

(6)PRESS ARM 1PC

(7)FRONT UPRIGHT 1PC

(8)BASE FRAME 2PCS

(9)CHROME TUBE 2PCS

(12)SEAT FRAME 1PC

(11)SEAT SUPPORT FRAME 1PC

(10)FOOT PLATE 1PC

(13)BACK REST SUPPORT 1PC

(14)RIGHT CONNECT FRAME 1PC

(15)LEFT CONNECT FRAME 1PC

(16)BRACKET SUPPORT 1PC

(17)HAND BAR

1PC

(18)LAT BAR 1PC

(19)BUTTERFLY MOUNT 1PC

(20)LEG EXTENSION 1PC

(21)HAND TUBE 2PCS

(27)TOP WEIGHT 1PC

(26)WEIGHT PLATE 14PCS

(25)SEAT CUSHION 1PC

(24)BACKREST CUSHION 1PC

(23S)SHORT FOAM ROD 1PC

(22)CURL BAR 1PC

(34)HANDLE 1PC

(32A)BIG FOAM ROLL 4PCS

(31)PULLEY HOUSING 1PC

(30)STEEL PLATE 2PCS

(29)AB STRAP 1PC

(28)WEIGHT SELECTION ROD 1PC

(33)ANKLE STRAP 1PC

Page 6

1574-6

PARTS LIST

(100)SINGLE PULLEY BRACKET 1PC

(101)LOCK HOOK 1PC

(102)3/8" PLASTIC DOME CAP 8PCS

(103)1/2" PLASTIC DOME CAP 2PCS

(104)5/8" PLASTIC DOME CAP 4PCS

(105)PIN 1PC

(94)TAPER END PLUG 1PC

(36)CONNECT PLATE 1PC

(37)CHAIN 1PC

(38)LONG CHAIN 1PC

(39)BIG PIVOT SHAFT 1PC

(40)PIVOT SHAFT 1PC

(41)BLACK BALL PIN 1PC

(42)PULLEY HOOK 1PC

(43)LONG POP PIN

1PC

(44)POP PIN 2PCS

(49)50X75mm SQUARE PLUG 4PCS

(48)ROUND DONUT 2PCS

(47)SQUARE END CAP 4PCS

(46)PULLEY 17PCS

(45)CHAIN HOOK 5PCS

(54)HAND GRIP 4PCS

(53)SQUARE BUMPER 1PC

(52)32mm ROUND END PLUG 8 PCS

(51)45X45mm SQUARE END PLUG 1PC

(50)50X50m

SQUARE EN

PLUG 11PC

(59)STEEL BUSHING 2PCS

(58)LONG HAND GRIP 2PCS

(57)SHORT FOAM GRIP 4PCS

(56)LONG FOA

GRIP 2PCS

(55)SMALL HAND GRIP 2PCS

(65)25X50mm SQUARE PLUG 2PCS

(64)LITTLE COVER 2PCS

(62)COPPER BUSHING 10

(61)LITTLE OIL BUSHING 6PCS

(60)ROUND CAP 6PCS

(71)BUTTERFLY CABLE 1PC

(69)LOWER CABLE 1PC

(68)LITTLE BUSHING 2P

(67)MIDDLE BUSHING 11PCS

(66)38X38mm SQUARE END PLUG 2PCS

(63)BIG BUSHING 4PCS

(70)UPPER CABLE

1PC

PLASTIC BUSHING

NOTE : The described parts are all you need to assemble this machine. Before starting assembly, please check the hardware packing to make sure they are included.

Page 7

1574-7

(97)M8X30mm HEX BOLT 2PCS

(78)3/8"x2-3/8" HEX BOLT 2PCS

(95)3/8"x4" HEX BOLT 1PC

(81)M8X40mm HEX BOLT 2PCS

(79)M8X53mm HEX BOLT 2PCS

(80)3/8"x2" HEX BOLT 8PCS

(82)3/8"x1" HEX BOLT 5PCS

(74)3/8"x3-3/4" HEX BOLT 2PCS

(72)3/8"x4-1/4" HEX BOLT 1PC

(75)3/8"x3" HEX BOLT 8PCS

(76)3/8"x2-7/8" HEX BOLT 2PCS

(77)3/8"x2-1/2" HEX BOLT 5PCS

(73)3/8"x3-7/8" HEX BOLT 1PC

(92)1/2"x3-1/4" HEX BOLT 2PCS

4. HARDWARE LIST

Page 8

1574-8

HARDWARE LIST

(98)M8 LOCKNUT 2PCS

(99)8mm WASHER 8PCS

(106)WASHER (T3.0X 13X 32) 1PC

(89) WASHER (T3.0X 47X 26)

1PC

(90)BIG WASHER (T3.0X 38X 13.5) 4PCS

(93)3/8"x8-3/4" HEX BOLT 2PCS

(96)M10x25mmSCREW 1PC

(87)1/2" WASHER 4PCS

(84)1/2" LOCKNUT 6PCS

(83)3/8" LOCKNUT 32PCS

(86)3/8" WASHER 67PCS

(88)5/8" WASHER

PCS

(91)M6x8mmSCREW 2PCS

(85)5/8" LOCKNUT 4PCS

Page 9

1574-9

STEP 1

• Push Square End Cap (47) onto ends of Rear Base Frame (1) and Base Frame (8). Attach Connect Plate (36) and Rear Base Frame (1) to Main Base Frame (2) using 2- 3/8”X3” hex bolts (75) 4-3/8” Washers (86) 2-3/8” Locknuts (83).

• Plug 50x75mm Square Plug (49) onto Front Upright (7). Insert Foot Plate (10) to Main Base Frame (2).

• Attach Two Base Frame (8) to Main Base Frame (2),

• Attach Front Upright (7) to Main Base Frame (2) using 4- 3/8”X3” Hex Bolts (75) 8-3/8” Washers (86) 4-3/8”

Locknuts (83).

5. ASSEMBLY STEPS

Page 10

1574-10

STEP 2

• Install two Chrome Tubes (9) into holes of Rear Base Frame (1) using 2-3/8”X1” Hex Bolts (82) 2-3/8” Washers (86).

• Slide two Round Donuts (48) down Chrome Tubes (9).

• Slide 14 pcs Weight Plates (26) and Weight Selection Rod (28) down Chrome T ubes (9)

• Slide Top Weight (27) down.

• Attach Plastic Bushing (35) to Weight Selection Rod (28) with Pin (105).

• Place T3.0xø47xø26 Washer (89) and T3.0xø13xø32 Washer (106) onto the hole of Top Weight (27).

• Attach Nut end of Top Cable to Weight Selection Rod (28).

• Install black Ball Pin (41) to Weight Selection Rod (28) as shown.

STEP 3

• Attach two Steel Bushings (59) to top of Chrome Tubes (9) using 2- M6x8mm Screws (91)

• Attach Top Frame (3) to top of Chrome Tube (9) using

2-3/8”X1” Hex Bolts (82) 2-3/8” Washers (86).

• Attach Top Frame (3) to Front Upright (7) using

1-3/8”X3-3/4” hex bolt (74) 1-3/8”X2-7/8” Hex Bolt (76) 4-3/8” Washers (86) 2-3/8” Locknuts (83).

• Attach Single Pulley Bracket (100) to Main Base Frame (2)

using 1-3/8”X4” Hex Bolt (95) 1-3/8” Locknut (83).

• Push two Long Handle Grips (58) onto each end of Shaft of Top Frame (3).

• Push two Little Covers (64) onto each end of Hook of Top Frame (3).

ASSEMBLY STEPS

105

106

100

Page 11

1574-11

ASSEMBLY STEPS

STEP 4

• Attach left/right Connect Frame (15, 14) to Top Frame(3) using Pivot Shaft (40) 6-Little Oil Bushings (61)

2-5/8” Washers (88) 2-5/8” Locknuts (85) 2-5/8” Plastic Dome Caps (104)

• Attach Press Arm (6) to ends of left/right Connect Frame (15, 14) using Big Pivot Shaft (39) 2-Copper Bushings (62) 2-5/8” Washers (88) 2-5/8” Locknuts (85) 1-Long Pop Pin (43). 2-5/8” Plastic Dome Caps (104)

• Install two Pulleys (46) between left/right Connect Frames (15, 14) using 2- 3/8”x8-3/4” Hex Bolts (93) 4-Long

Bushings (63) 4-3/8” Washers (86) 2-3/8” Locknuts (83)

104

Page 12

1574-12

STEP 5

• Attach Bracket Support (16) and Seat Support Frame (11) to Front upright (7) using 1- 3/8” x 3- 3/4” Hex Bolt (74)

1- 3/8” x 3 - 7/8” Hex Bolt (73) 1- 3/8” x 1” Hex Bolt (82) 5- 3/8” Washers (86) 2- 3/8” Locknuts (83)

• Attach Seat Cushion (25) to Seat Support Frame (11) using 2-M8x53mm Hex Bolts (79) 2-M8 Washers (99).

• Attach Seat Frame (12) to Seat Support Frame (11) using Pop Pin (44).

• Insert Long Foam Rod (23l) into Bushings of Seat Frame (12) and press two Big Foam Rolls (32a), Round Caps (60) onto Long Foam Rod (23l).

ASSEMBLY STEP

23L

32A

Page 13

1574-13

STEP 6

• Attach Butterﬂy Mount (19) to Front Upright (7) using 2-1/2”x3-1/4” Hex Bolts (92) 4-1/2” Washers (87) 2-1/2”

Locknuts (84).

• Attach left/right Press Frame (4, 5) to Butterﬂy Mount (19) using 4-Copper Bushings (62) 2-Big Washers (90) 2-1/2”Locknuts (84).

• Attach two Hand Tube (21) to left/right Press Frame (4, 5) 4-Copper Bushings (62) 2-Big Washers (90) 2-1/2”

Locknuts (84) 2-1/2” Plastic Dome Caps (103)

• Attach Leg Extension (20) to Seat Support Frame (11) using 1- 3/8”x2-7/8” Hex Bolt (76) 2-3/8” Washers (86) 1-3/8” Locknut (83) 2-3/8” Plastic Dome Caps (102).

• Install one 3/8”x2-3/8” Hex Bolt (78) to lower hole of Leg Extension (20) using 2-3/8” Washers (86) 1-Long Busing (107) 1-3/8” Locknut (83) 2-3/8” Plastic Dome Cap (102)

• Insert Short Foam Rod (23s) into holes of Leg Extension (20) and press two Foam Rolls (32), Round Caps (60)

onto Short Foam Rod (23s).

ASSEMBLY STEP

32B

23S

32B

102

103

107

Page 14

1574-14

Step 7

• Attach Hand Bar (17) to Front Upright (7) using 2. 3/8”x3” Hex Bolts (75) 4-3/8” Washers (86) 2-3/8” Locknuts (83).

• Press two Big Foam Rolls (32A), Round Caps (60) onto ends of Hand Bar (17).

• Insert Backrest Support (13) into Front Upright (7) with Pop Pin (44).

• Attach Backrest Cushion (24) to Backrest Support (13) using 2-M8x40mm Hex Bolts (81) 2-M8 Washers (99)

• Install Lock Hook (101) onto Seat Support Frame (11)

ASSEMBLY STEP

32A

101

Page 15

1574-15

STEP 8

• Rotate Upper Cable (70) as shown. Install Pulley no. 1, 2, 4, 6 to unit using 4-3/8”X2-1/2” Hex Bolts (77) 8-Middle Bushings (67) 8-3/8” Washers (86) 4-3/8” Locknuts (83).

• Install Pulley no 7, 8 to unit using 2 -3/8”x2” Hex Bolts (80) 4- 3/8” Washers (86) 2-3/8” Locknuts (83)

• Attach Hand Grips (54) to Lat Bar (18).

• Attach Lat Bar (18) to Ball End of Upper Cable (70) using 2-Chain Hooks (45) 1-Chain (37)

ASSEMBLY STEP

LOWER CABLE

UPPER CABLE

BUTTERFLY CABLE

Page 16

1574-16

STEP 9

• Install Lower Cable (69) as shown.

• Install Pulley no. 9 to unit using 1-3/8”x2-3/8” Hex Bolts (78) 2-Little Bushings (68) 2-3/8” Washers (86) 1-3/8” Locknut (83) 2-3/8” Plastic Dome Cap (102).

• Install Pulley No 10 to Seat Support Frame (11) using 1- 3/8”x4-1/4” Hex Bolt (72) 1-Middle Bushings (67) 1-Pulley Hook (42) 2-3/8” Washers (86) 1-3/8” Locknut (83) 2-3/8” Plastic Dome Cap (102).

• Install Pulley no. 11, 12, 13 To Unit Using 3- 3/8”x2” Hex Bolts (80) 6-3/8” Washers (86) 3-3/8” Locknuts (83)

• Install Pulley no. 14 to unit using 1-3/8”x2-1/2” Hex Bolts (77) 2-Middle Bushings (67) 2-3/8” Washers (86) 1-3/8” Locknut (83).

• Attach Hand Grips (54) to Curl Bar (22).

• Attach Curl Bar (22) to Ball end of Lower Cable (69) using 2-Chain Hooks (45) 1-Long Chain (38)

• Attach Ab Strap (29) to Little Ball End of Lower Cable (69)using 1-Chain Hook (45)

ASSEMBLY STEP

STEP 9

102

Page 17

1574-17

STEP 10

• Rotate Butterﬂy Cable (71) as shown.

• Install Pulley no. 15, 16, 17 to unit using 3- 3/8”x2” Hex Bolts (80) 6- 3/8” Washers (86) 3-3/8” Locknuts (83)

• Attach ends of Butterﬂy Cable (71) to left/right Press Frame (4, 5) using 2-M8x30mm Hex Bolts (97) 4-M8 Washers (99) 2-M8 Locknuts (98).

ASSEMBLY STEP

Page 18

1574-18

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. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.

WEIGHT TRAINING

Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight training is an essential part of the exercise routine process. Weight training helps tone, build and strengthen muscle. If you are working above your target zone, you may want to do a less amount of reps. And as always consult your physician before beginning any exercise program.

MUSCLE CHART HOME GYMS The exercise routine that is performed on the Home Gym will develop the lower and upper body muscle groups as well as condition the circulatory system. These muscle groups are highlighted on the muscle chart below.

6. FITNESS TIPS AND TECHNIQUES

Page 19

1574-19

7. 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. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic ﬁtness, the harder you will have to work to stay in your target zone. Please remember these essentials :

• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.

• Begin your training program slowly with realistic goals that have been set by you and your doctor.

• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.

• Set up your equipment on a ﬂat, even surface at least 3 feet from walls and furniture.

EXERCISE INTENSITY

To maximize the beneﬁts of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as your target zone. You can ﬁnd your target zone in the table below.

During the ﬁr st few months of your exercise program, keep your heart rate near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as you exercise.

To measure your heart rate, stop exercising but continue moving your legs or walking around and place two ﬁngers on your wrist. Take a six-second heartbeat count and multiply the results by 10 to ﬁnd your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the proper level.

For more information on dieting and training visit www.trojanhealth.co.za

Page 20

1574-20

8. 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 ﬁr st 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.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce.

1. T oe T ouch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot ﬂat on the ﬂoor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

For more information on dieting and training visit www.trojanhealth.co.za

Page 21

1574-21

9. EXERCISE PROGRAM

DEVELOPING AN EXERCISE PROGRAMME

For the ﬁrst month of training you should allow your body to adjust to its new workload. For the 2 to 4 weeks you should only perform one work set of each exercise, only increasing the number of sets you perform after this adjustment period. Develop your workout according to the time available to you and remember, the more effort you put in, the greater the beneﬁts and the quicker you will see results.

DIET

Diet is a very important aspect of any ﬁtness programme. A balanced diet will help you get to your goal weight. For tips on diet, check out our website www.trojanhealth.co.za

EXERCISE TECHNIQUE

Hand Grips

There are two styles of handgrips that can be used when exercising:

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

•Underhand Grip 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 movement that requires the least effort. Never hold your breathe during an exercise.

Exercise Style

All exercises should be done in a controlled manner. Do not jerk the weight around as this can lead to injury as well as limiting the beneﬁt of the exercise.

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 22

1574-22

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.

Recommended rep ranges

6-8 reps Functional strength and hypertrophy (increase in muscle size) 8-12 reps Total hypertrophy (increase in muscles size) 12-15 reps Muscle-Strength endurance

SAFE USE OF YOUR EQUIPMENT

When using a barbell always ensure that there is someone to help you if you get into any difﬁculty on an exercise speciﬁ- cally 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

• Do make sure that your weights are ﬁrmly clamped to the bar.

• Do seek medical advice before starting any exercise programme.

• Do start off slowly to avoid unnecessary soreness and stiffness.

• Do remember to bend at the knees when lifting heavy weights from the ﬂoor.

• Do maintain a ﬁrm, straight back when lifting weights.

• Do remember to breath properly.

• Do warm up thoroughly before exercising.

• Don’t exercise within 2 hours of eating a large meal.

• Do ensure that there is someone to help you when you lift heavy weights.

HOW TO ASSEMBLE A DUMBBELL AND BARBELL

Load the desired weights onto the bar making sure that there is equal weight at each end. Next ﬁt and lock the collars next to the weights so that they do not slide along the bar.

To ﬁt quick release collars follow the procedure below:

1. Place the collar onto the ends of the bar so that they butt up to the weights

2. Turn the levers so that they line up with the bolts but point away from the collars

3. Tighten the nut until the collar is a tight ﬁt on the bar but is still able to slide along the bar.

4. Rotate the lever so that it folds under the bar, pointing in the opposite direction to how it started (step 2).

Page 23

1574-23

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

SEATED FLYS

Sit with your back against the support. Grip the butterﬂy arms 90° and pull your hands towards each other Return the bars in a controlled manner to the start position.

LAT PULL DOWN (FRONT)

Attach lat bar to high pulley. In a seated position, facing away from the machine, pull the lat bar to the front of your chest. Return the bar in a controlled manner to the start position.

EXERCISE PROGRAM

START POSITION FINISH POSITION

Page 24

1574-24

EXERCISE PROGRAM

BICEP CURLS

Grip the lower lat bar. Stand upright and using a narrow grip, with palms facing up, curl the bar towards your chest, using only your biceps. Return the bar in a controlled manner to the start position.

LOW ROW

Use the Low Pulley and the Short Bar. Sit with your feet against foot brace, with your knees slightly bent. Lean backwards keeping your lower back straight, and pull the bar towards your stomach. Return the bar in a controlled manner to the start position.

LEG EXTENSION

Sit on bench and hook legs over top roller pads and feet under bottom roller pads. Extend both legs together and ﬂex thighs at top of movement.

For single leg work, extend one leg at a time and ﬂex thighs at top of movement. Return the bottom roller pads in a controlled manner to the start position

START POSITION FINISH POSITION

Page 25

1574-25

10. FREQUENTLY ASKED QUESTIONS

Q1. How do I maintain my cables?

1. 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.

2. Before your workout; make sure all the cables are lined up correctly on the pulleys.

Q2. My moveable parts are not moving freely?

1. Make sure not to over tighten the oil bushes as the butterﬂy arms have to move freely.

2. Do not over tighten any bolt or nut which has bushes and moveable 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 unneccesary friction.

Q4. Is it possible to leave my weights on the bench once I have ﬁnished my workout?

1. It is not advisable as this could cause injury or cause the bench to fall over.

Q5. Is it possible to secure my bench 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

Q6. My bench is not stable

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

Q7. Is it a good idea to use my bench in a commercial gym?

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

Page 26

1574-26

11. EXPLODED DRAWING

Page 27

1574-27

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, personal, family or household use (commercial use expressly excluded) manifest themselves within the following stipulated periods from the date of purchase:

Exclusions

The warranty does not include and will not be construed to cover products damaged as a result of disaster; misuse; commercial use; use not in accordance with the written instructions included with the product; abuse; and/or any non-authorized modiﬁcation of the product. It also does not cover replacement of the light bulbs and other expendables. All demo models carry a 3 month warranty.

Waiver

The warranty provided herein and the obligations of the Supplier are in lieu of, and the Customer waives, all other warranties, guarantees, conditions or liabilities, express or implied, arising by law or otherwise, including without limitation, any obligation of the Supplier 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 Supplier’s negligence or any act or omission on its part.

Claims under 1 Year Limited Warranty

Within 7 days of purchase:

The faulty product will be exchanged (provided that the product is in its original packaging with all accessories).

After 7 days but within 3 months of purchase:

The Supplier may in its sole discretion either replace or repair the product.

After 3 months but within 1 year of purchase:

The Supplier may in its sole discretion either replace or repair the product. The following shall not be covered:

• Treadmills: Running Decks, Running Belts, and Rubber Arm covers

• Exercise Bikes/Spinners: Pedals, Cranks, and Rubber Arm covers

• Cross Trainers/ Ellipticals/ Steppers: Foot Rests, Cranks, Shocks, and Rubber/Foam Arm covers

• Home Gyms / Benches: Pulleys, Cables, Seats and Padding

• Trampolines: Springs, Mats, and Covers

• Rowers: Rowing Strap / Rope / Arms, Pulling Handle, Grip, Moveable Seat

Parts not mentioned in the above, are covered under warranty within the 1st year of purchase

Page 28

1574-28

Masstores (Pty) Ltd

16 Peltier Drive, Sunninghill

Sandton, Johannesburg, South Africa

Proof of Purchase

Any 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 Trojan (0861 876 526), 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 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.

During the warranty period the product may only be serviced and/or repaired by the Supplier’s duly authorized agent(s).

Page 29

1574-29

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)

• The operator or technical advisor will try identify the fault, and will book a service team call out.

• The service team will endevour to ﬁx the problem in your home on an agreed date and time.

• Only if the fault cannot be repaired in the convenience of your home, will the service team take the faulty product back to the service centre.

• Items repaired in our service centre will be returned to your home on an agreed date and time.

* 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

• Any items still under warranty will be repaired free of charge, as long as it complies with the terms and

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

• Any items that need to be repaired that are NOT covered in the warranty will be for the consumer’s

expense. A quote for the repair/replacement of these items will be provided to the consumer for ap proval prior to repairs being conducted.

2.2 Out of Warranty

• Any items that need to be repaired once the warranty has expired will be for the consumer’s expense

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.

Page 30

1574-30

Page 31

1574-31

Page 32

1574-32