TROJAN CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE

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1 TROJAN MY SPACE MY TIME CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE

5 Lat Bar Guide Rod Chest Press Back Rest Cushion Weight Stack Seat Cushion Fly Station Leg Curl Pad Lower Lat Bar

20 Recheck All bolts and nuts are tightened securely before using the machine

21 Trapezius Anterior Pectoralis Major Serratus Anterior Biceps Abdominal Sartorius Trapezius Posterior Tricep Latissimus Dorsi Gluteals Quadriceps Tibialis Hamstrings Gastrocnemius

22 6. CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition. If you have been inactive 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 first 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 visit

23 7. WARM-UP AND COOL-DOWN WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to pre vent 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 1 each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. SUGGESTED STRETCHES Move slowly as you stretch, never bounce. 1. Toe Touch 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 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 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 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 visit

25 #ITEM DESCRIPTION Q TY 1 Main Base Frame 1 2 Top Connect Pole 1 3 Press Arm 1 4 Oblique Post 1 5 Rear Upright Post 1 6 Rear Bottom Tube 1 7 Weight Plate Base Frame 1 8 Top Connect Frame 1 9 Foot Plate Tube 1 10 Butterfly Arm Connect Frame 1 11 Left Butterfly Arm 1 12 Right Butterfly Arm 1 13A Left Solid Handle 1 13B Right Solid Handle 1 14 Leg Tube 1 15 Back Adjustable Tube 1 16 Seat Adjustable Tube 1 17 Connect Frame 1 18 Guide Rod 2 19 Lat Bar 1 20 Low Bar 1 21 Foam Rod 1 22 Short Foam Rod 1 23 Intersect Pulley Bracket 1 24 Perforated Adjustable Piece 2 25 Top Guard 2 26 Selection Rod 1 27 Short Shaft 1 28 Long Shaft 1 29 Backrest Cushion 1 30 Seat Cushion 1 #ITEM DESCRIPTION Q TY 31 Top Plate 1 32 Weight Plate Weight Base Plate 1 34 Short Chain 1 35 Long Chain 1 36 Selection Pin 1 37 Round Bushing 1 38 Pin 1 39 Taper Plug 1 40 PT - 5 Pop Pin 1 41 PT - 1B Pop Pin 1 42 PT - 8 Pop Pin 1 43 Hook 5 44 Round Rubber Bumper 2 45 Foam Roll 4 46 Pulley 16 46A Red Pulley 2 47 Pulley Guard 4 48 Pulley Bracket Short Bushing 2 50 Long Bushing 2 51 Ø60 Round End Plug 1 52 Ø50 Round End Plug 2 53 Ø25 Round End Plug 4 54 Guide Cap /8" Plastic Dome Cap /8" Plastic Dome Cap 2 57 Bushing 1 58 Ø40 x 80 Elliptical End Cap With Base 2 59 Ø41.6 x 70 Elliptical End Cap 2 60 Ø40 x 80 Elliptical End Cap

26 #ITEM DESCRIPTION Q TY 61 Square Bumper 1 62 Lat Bracket 2 63 Square End Plug 2 64 Handle Bushing A(130mm) 4 65 Handle Bushing B(38mm) 2 66 Smooth Handle Bushing A(115mm) 4 67 Smooth Handle Bushing B(155mm) 2 68 Ø32 Dome Cap 4 69 Ø25 Dome Cap 2 70 Taper Bumper 1 71 Lat Cable 1 72 Butterfly Arm Cable 1 73 Low Cable 1 74 T4.0 x Ø11 x Ø38 Washer 4 #ITEM DESCRIPTION Q TY 92 3/8" Washer M8 Washer /8" Arc Washer /2" Washer /8" Locknut /8"Locknut M8 Locknut /2" Locknut Small Oil Bushing (Ø31 x Ø25.6 x Ø19.1 x 15) Big Oil Bushing (Ø44 x Ø39.4 x Ø25.6 x 12) 102 T3.0 x Ø13 x Ø32 Washer T3.0 x Ø26 x Ø46 Washer Ø30 x 70 Elliptical End Cap /8" x 3/4" Hex Bolt /8" x 1" Hex Bolt /2" x 4-7/8" Hex Bolt /8" x 2" Hex Bolt /8" x 2-1/2" Hex Bolt /8" x 3-1/8" Hex Bolt /8" x 3-1/4" Hex Bolt /8" x 4-1/8" Hex Bolt /8" x 3-3/4" Hex Bolt /8" x 3" Hex Bolt 4 85 M10 x 15 Allen Bolt 8 86 M10 x 25 Allen Bolt 2 87 M8 x 50 Hex Bolt 2 88 M8 x 30 Hex Bolt 2 89 M8 x 16 Hex Bolt 4 90 M10 x 25 Screw /8" Washer

29 QUALITY GUARANTEE YEAR WARRANTY If this product proves to be faulty during normal use due to defective materials or workmanship. Refer to user manual or website for terms and conditions TROJAN Please call us for any product queries, after sales support, repairs or installations. Manufactured For Masstores (Pty) Ltd. 16 Peltier Drive, Sunninghill, Ext 6, Sandton, 2146, South Africa

UPRIGHT BOXING BAG CARE INSTRUCTIONS AND ASSEMBLY MANUAL. FITNESS #1 HOME

TROJAN MY SPACE MY TIME UPRIGHT BOXING BAG UPRIGHT BOXING BAG CARE INSTRUCTIONS AND ASSEMBLY MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL