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Trojan CHALLENGER 140, Manual

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17

CHALLENGER 

140

  BEGINNER 

WEIGHT

 LOSS

 W

ORK

OUT

30

 min

utes

 3

 da

ys

 a

 w

eek.

 

Intensity:

 medium 

 

Do

 this

 progr

am

 for

 6

 -

 8

 w

eeks

 then

 mo

ve

 onto

 the

 inter

mediate

 progr

am

D

A

Y

 

E

XERCISE

 

M

USCLE

 

SETS

 

R

EPS

 

INTENSITY

 

N

O

TES

/ 

 

 

GR

OUP 

 

 

 

EXERCISE

 EXECUTION

 

 

Tricep

, shoulder

 &

 chest

 str

etching 

 

 

 

 

As war

m up

 

   

Da

y 

1 

Seated

 pec

 deck 

Chest 

3 

25-30 

40%

 of

 max.

 W

eight

 should

 allo

w

 minim

un

 of

 25

 reps 

1 

min.

 rest

 betw

een

 each

 set

 tempo

 1:0:1

 

Rope

 skipping 

Legs,

 cardio 

3 

30

 sec 

Alter

nating

 one

 leg

 skipping 

Super

set

 with

 abo

ve

 ex

ercise

. No

 rests

 

Rev

er

se

 gr

ip

 tr

icep

 push

 do

wns 

Ar

ms 

3 

25-30 

40%

 of

 max.

 W

eight

 should

 allo

w

 minim

un

 of

 25

 reps 

1 

min.

 rest

 betw

een

 each

 set

 tempo

 1:0:1

 

Rope

 skipping 

Legs,

 cardio 

3 

30

 sec 

Alter

nating

 one

 leg

 skipping 

Super

set

 with

 abo

ve

 ex

ercise

. No

 rests

REST 

D

AY

 

 

 

 

 

 

 

    

 

Hamstring,

 quad

 &

 full

 leg

 str

etching

 

 

 

  

As war

m up

Da

y 

3 

Seated

 leg

 extensions 

Legs 

3 

25-30 

40%

 of

 max.

 W

eight

 should

 allo

w

 minim

un

 of

 25

 reps 

1 

min.

 rest

 betw

een

 each

 set

 tempo

 1:0:1

 

Rope

 skipping

 (doub

le

 foot) 

Legs,

 cardio 

3 

30

 sec 

Both

 feet

 hopping

 together 

Super

set

 with

 abo

ve

 ex

ercise

. No

 rests

 

Standing

 single

 leg

 hamstr

ing

 cur

ls 

Legs 

3 

each

 leg 

25-30 

40%

 of

 max.

 W

eight

 should

 allo

w

 minim

un

 of

 25

 reps 

Do

 left

 and

 r

ight

 leg,

 then

 skip

 

Rope

 skipping

 (doub

le

 foot) 

Legs,

 cardio 

3 

30

 sec 

Both

 feet

 hopping

 together 

Super

set

 with

 abo

ve

 ex

ercise

. No

 rests 

REST 

D

AY

 

 

 

 

 

 

 

    

 

Back

 &

 shoulder

 str

etching 

 

 

  

As war

m up

Da

y 

5 

Lat

 pull

 do

wns 

Back 

3 

25-30 

40%

 of

 max.

 W

eight

 should

 allo

w

 minim

un

 of

 25

 reps 

1 

min.

 rest

 betw

een

 each

 set

 tempo

 1:0:1

 

Rope

 skipping 

Legs,

 cardio 

3 

30

 sec 

Alter

nating

 one

 leg

 skipping 

Super

set

 with

 abo

ve

 ex

ercise

. No

 rests

 

Seated

 chest

 press 

Chest 

3 

25-30 

40%

 of

 max.

 W

eight

 should

 allo

w

 minim

un

 of

 25

 reps 

1 

min.

 rest

 betw

een

 each

 set

 tempo

 1:0:1

 

Rope

 skipping 

Legs,

 cardio 

3 

30

 sec 

Alter

nating

 one

 leg

 skipping 

Super

set

 with

 abo

ve

 ex

ercise

. No

 rests

6.3

 WEIGHT

 LOSS

 W

ORK

OUT

Summary of Contents for CHALLENGER 140

Page 1: ... INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE CHALLENGER 140 WEIGHT LOSS PROGRAM BEGINNER INTERMEDIATE ADVANCED TONING PROGRAM BEGINNER INTERMEDIATE ADVANCED MUSCLE GAIN PROGRAM BEGINNER INTERMEDIATE ADVANCED ...

Page 2: ...PAGE 1 SAFETY INSTRUCTIONS 3 2 FITNESSTIPS TECHNIQUES 5 3 WARM UP COOL DOWN 6 4 TRAININGTERMS 7 5 EXERCISETERMS 7 10 6 EXERCISE PROGRAMS 11 6 1 MUSCLE GAIN 11 6 2 TONING 14 6 3 WEIGHT LOSS 17 7 TRAINING LOG 21 ...

Page 3: ...pment 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 INSTALLATION TROJAN recommends that all equipment Be secured to or set up on a solid level surface to stabilize and eliminate rocking or tipping over dur...

Page 4: ...per operating procedures of allTROJAN equipment Keep children away from all moving parts and away from all strength equipment Parents must provide close supervision of children if the equipment is used in the presence of children Do not wear loose fitting clothing or jewellery when using the equipment It is also recommended that users tie up long hair to avoid contact with moving parts Ensure that...

Page 5: ...ove your target zone you may want to do a less amount of reps And as always consult your physician before beginning any exercise program 2 FITNESSTIPS ANDTECHNIQUES MUSCLE CHART CHALLENGER 140 The exercise routine that is performed with the CHALLENGER 140 home gym will develop the whole body These muscle groups are highlighted on the muscle chart below Trojan and the Heart and Stroke Foundation ha...

Page 6: ... 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 R...

Page 7: ...each set of a exercise Type 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 set Tempo Is the rate and speed at which a rep is executed it has 3 stages the push pull the pause and the return motion eg 2 1 3 2 seconds to complete push ...

Page 8: ... behind the ankle roll Inhale bend at the knee lifting one ankle to glute height exhale return leg to straight Alternate between left and right leg Lat pull downs Sit facing the equipment gripping the bar with a wide overhand gip Inhale and pull the bar down to chest while pulling the elbows back Exhale while returning the arms to start position Narrow reverse Sit facing the equipment gripping gri...

Page 9: ...quipment grip handle from the overhead pully with an overhand grip Keeping elbows by your side inhale and straighten forearms by extending Exhale and lower back in same track of motion Floor crunches Lie on the floor with knees bent at 90 degrees Hands gently at the side of your head Raise shoulders off floor as crunch towards knees Return to start position Inhale as you crunch Exhale as return to...

Page 10: ...n until thighs parallel to ground Keep abs tight the whole time and torso straight Return to start position Inhale as you squat Exhale as return to start position Push ups Assume push up position Hands shoulder width apart Lower body downwards until chin just above ground Keep body straight and core activated Return to start position Inhale as you lower body Exhale as return to start position Burp...

Page 11: ... 2 1 3 REST DAY Hamstring quad full leg stretching As a warm up Day 3 Seated leg extensions Legs 4 6 to10 60 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 Standing single leg hamstring curls Legs 3 each leg 6 to10 60 of max Weight should allow minimum of 6 reps Superset between left and right leg Jumping lunges Legs 4 6 to10 60 of max Weight should allow mini...

Page 12: ...Weight should allow minimum of 6 reps Superset between left and right leg Jumping lunges Legs 4 6 to10 70 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 REST DAY Tricep shoulder bicep stretching As a warm up Day 5 Seated tricep press Arms 5 6 to10 70 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 Tricep push downs Arms 5 6...

Page 13: ... allow minimum of 6 reps 30 sec rest between each set tempo 2 1 3 Narrow reverse grip lat pull down Back 4 6 to10 85 of max Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2 1 3 Tricep bicep stretching As warm up Day 4 Seated tricep press Arms 5 6 to10 85 of max Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2 1 3 Reverse grip tricep extension Arm...

Page 14: ...ring quad full leg stretching As a warm up Day 3 Seated leg extensions Legs 3 15 20 45 of max Weight should allow minimum of 15 reps 1 min rest between each set tempo 1 0 1 Standing single leg hamstring curls Legs 3 each leg 15 20 45 of max Weight should allow minimum of 15 reps superset between left and right leg Jumping lunges Legs 3 15 20 45 of max Weight should allow minimum of 15 reps 1 min r...

Page 15: ...eight should allow minimun of 15 reps Superset between left and right leg Jumping lunges Legs 4 15 20 65 of max Weight should allow minimun of 15 reps 1 min rest between each set tempo 1 0 1 REST DAY Tricep shoulder bicep stretching As a warm up Day 5 Seated tricep press Arms 4 15 20 65 of max Weight should allow minimun of 15 reps 1 min rest between each set tempo 1 0 1 Tricep push downs Arms 4 1...

Page 16: ... allow minimun of 15 reps 30 sec rest between each set tempo 1 0 1 Reverse grip tricep push downs Arms 4 15 20 75 of max Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1 0 1 Chest and shoulder stretching As warm up Day 4 Seated pec deck chest 4 15 20 75 of max Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1 0 1 Seated chest press chest 4 15 20...

Page 17: ...ted leg extensions Legs 3 25 30 40 of max Weight should allow minimun of 25 reps 1 min rest between each set tempo 1 0 1 Rope skipping double foot Legs cardio 3 30 sec Both feet hopping together Superset with above exercise No rests Standing single leg hamstring curls Legs 3 each leg 25 30 40 of max Weight should allow minimun of 25 reps Do left and right leg then skip Rope skipping double foot Le...

Page 18: ...setting with skipping High knee skipping Cardio legs 4 1 min Alternating leg skipping Superset with above exercise Cable front squats Legs 4 25 30 50 of max Weight should allow minimun of 25 reps 1 min rest between each set tempo 1 0 1 REST DAY Tricep Shoulders biceps stretching As warm up Day 5 Reverse grip tricep push downs Arms 4 25 30 50 of max Weight should allow minimun of 25 reps 1 min rest...

Page 19: ... 1 0 1 Floor mat crunches Abs 3 1 min As many as you can do in 1 min Standing single leg hamstring curls Legs 3 each leg 25 30 60 of max Weight should allow minimun of 25 reps Supersetted Floor mat crunches Abs 3 1 min As many as you can do in 1 min Body weight squats Legs 3 25 30 60 of max Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1 0 1 Floor mat crunches Abs 3 1 m...

Page 20: ...set tempo 1 0 1 Floor mat crunches Abs 3 30 As many as you can do in 1 min Standing single leg hamstring curls Legs 3 each leg 25 30 60 of max Weight should allow minimun of 25 reps Supersetted Floor mat crunches Abs 3 30 As many as you can do in 1 min Body weight squats Legs 4 25 30 60 of max Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1 0 1 Floor mat crunches Abs 3 ...

Page 21: ...RS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT ...

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