POWER STATION 400 HOME GYM

Transcription

1 CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE. POWER STATION 400 HOME GYM USER MANUAL Visit facebook.com/trojanhealth

2 INDEX Safety Instructions 3 Pre Assembly Check List 5 Hardware & Tools List 6 Parts List 10 Exploded Drawing 13 Assembly Steps 14 Fitness Tips & Techniques 27 Conditioning Guidelines 28 Warm Up & Cool Down 29 Frequently Asked Questions 30 1 Year Limited Warranty 31 Repairs Procedure

3 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 our Trojan Call Centre on 0861 TROJAN ( ), within the Republic of South Africa. International Consumers can contact us on: 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 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 inactive, are pregnant or suffer from any illness. If at any time during exercise you feel faint, dizzy or experience pain, stop exercising immediately and consult your physician. To avoid muscular pain and strain, begin each workout by stretching and warming up and end each session by cooling down and stretching. This equipment is not intended for use by persons (including children) with reduced physical, sensory or mental capabilities, unless they have been given instruction on the use of this equipment or are supervised. ACCESS CONTROL Trojan 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 supervising adults must provide close supervision of children, if the equipment is used in the presence of children. INSTALLATION Be secured to or set up on a solid, level surface to stabilise and eliminate rocking or tipping over during training. Set up inside your home away from moisture and dust (the equipment is not designed for outdoor use). Set up with sufficient space around the equipment so that all exercises can be completed safely. It is recommended that there should be at least 1m of space around the equipment where access is required to exercise. Have the equipment installed by our team of installers. PROPER USAGE Do not use the equipment in any way other than as designed or intended by the manufacturer. It is imperative that Trojan equipment is used properly to avoid injury. Injuries may result from exercising improperly or excessively. Your Trojan equipment should only be used by one person at a time. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling your Trojan equipment to avoid injury

4 SAFETY INSTRUCTIONS INSPECTION Do not use or permit use of any equipment that is damaged or has worn or broken parts. For all Trojan equipment use only replacement parts supplied by Trojan. Always make sure that all nuts and bolts are tightened prior to each use. Maintain labels and nameplates do not remove labels for any reason, as it contains important information. Equipment maintenance preventative maintenance is the key to smooth operating equipment. Please ensure that you follow our maintenance tips to ensure the continued correct function of your Trojan equipment. Before any use, examine all accessories approved for use with the Trojan equipment for damage or wear. Should your Trojan equipment appear damaged or worn, do not attempt to use or repair the equipment yourself. Please contact our service department on 0861 TROJAN ( ) to arrange a repair. OPERATING WARNINGS It is the purchaser s responsibility to instruct all users of the proper operating procedures of all Trojan equipment. Keep children away from all moving parts. 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 anyone not using the equipment stays clear of the user, accessories and moving parts while the machine is in operation. SELECTORISED WEIGHT STACKS Use only weight selector pins supplied by Trojan. Should you lose or damage your pin, contact our service department to arrange delivery of a new pin. Ensure that weight selector pins are fully inserted as partial insertion can cause weights to fall unexpectedly. Never pin the weight stack in an elevated position. Never remove a selector pin if any weights are suspended. Never attempt to release jammed weights or pins that are suspended. When your gym is not in use, place the weight selector pin into the welded loop on the back of the base frame U bracket. This will lock the selector shaft and all the weight plates. USER WEIGHT LIMITATIONS This Trojan Power Station 400 Home Gym may not be used by persons weighing more than 120 kg. SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 TROJAN ( ) within the Republic of South Africa or visit

5 PRE ASSEMBLY CHECK LIST Thank you for choosing the Trojan Power Station 400 Home Gym. We take great pride in producing this 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 Station 400 Home Gym 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 Station 400 Home Gym. Lat Bar Butterfly Arms Arm Curl Cushion Leg Press Plate Bench Press Arms Weight Plates Leg Extension Bar Curl Bar 35 (minimum) 5 kg to 60 kg 120 kg (maximum) 1650 (l) x 1900 (w) x 2100 (h)

6 HARDWARE & TOOLS LIST #20 FOAM ROD (LONG) 1PC #21 LAT BAR 1PC #22 CURL BAR 1PC #23 SINGLE PULLEY BRACKET

7 HARDWARE & TOOLS LIST #31 WEIGHT PLATE 10PCS MM MM MM MM MM #67 OIL BUSHING Ø44 X Ø39.4 X Ø19.1 X 12 MM 4PCS #66 OIL BUSHING 1 #68 OIL BUSHING Ø50 X Ø44 X Ø12.8 X 12 MM #69 OIL BUSHING Ø44 X Ø39.4 X Ø25.6 X 12 MM 4PCS

8 HARDWARE & TOOLS LIST #70 HEX BOLT 3/8 X 3-3/8 #71 HEX BOLT 3/8 X 4-1/4 #72 HEX BOLT 3/8 X 2-1/2 #73 HEX BOLT 3/8 X 1-1/4 #74 HEX BOLT 3/8 X 2 16PCS #75 HEX BOLT 3/8 X 2-1/8 #76 HEX BOLT 3/8 X 1 8PCS #77 HEX BOLT 1/2 X 3-3/8 1PC #78 HEX BOLT 3/8 X 3-3/4 3PCS #79 HEX BOLT 3/8 X 3 1PC #80 SCREW M10 X 25 MM 4PCS #81 SCREW M8 X 16 MM 1 #82 SCREW M8 X 42 MM #83 SCREW M8 X 60 MM #84 PIVOT SHAFT 19 X 280 MM 1PC #85 LOCK NUT 3/8 40PCS #86 LOCK NUT 1/2 1PC #87 LOCK NUT 5/8 4PCS #88 LOCK NUT M8 3PCS #89 WASHER M8 20PCS #90 WASHER 3/8 90PCS #91 WASHER 1/2 #92 WASHER 5/8 4PCS #93 WASHER T3.0 X Ø11 X 36 MM 4PCS #94 HEX BOLT 3/8 X 4-1/8 8PCS #95 WASHER T3.0 X 13 X 32 MM 1PC #96 WASHER T3.0 X 26 X 46 MM 1PC #97 ALLEN BOLT 3/8 X 3/4 #98 BUSHING 13 X T1.0 X 11 MM #99 BUSHING 13 X T1.0 X 17 MM #100 BUSHING 13 X T1.0 X 22 MM #102 ANKLE STRAP #103 BIG PULLEY GUARD #104 PULLEY BRACKET 30PCS

9 HARDWARE & TOOLS LIST #105 BUSHING 1PC MM MM #116 BACKREST CUSHION (LEG FRAME) 1PC #117 OIL BUSHING Ø38 MM X 32 X 25.4 X 19 MM #118 HEX BOLT M8 X 20 MM #119 HEX BOLT 3/8 X 4 #120 HEX BOLT M8 X 45 1PC #121 HEX BOLT 3/8 X 4-3/8 MM #123 SQUARE BUMPER 1PC #124 ALLEN BOLT M10 X 25 MM #125 BUSHING 13 X T1.0 X 26 MM

10 PARTS LIST Part Description Qty Part Description Qty 1 Main Base 1 31 Weight Plate 10 2 Rear Base 1 32 Weight Base Plate 1 3 Vertical Post 1 33 Weight Selection Pin 1 4 Guide Rod 2 34 Pin 1 5 Top Beam 1 35 Elliptical End Cap 30 X 70 mm 1 6 Butterfly Extension 1 36 Plastic Bushing 1 7 Left Butterfly Arm 1 37 Square End Plug 50 X 50 mm 4 8 Right Butterfly Arm 1 38 Oval End Plug 40 X 80 mm 3 9 Seat Cushion Support 1 39 Round End Plug 25 mm Seat Support Post 1 40 Round End Plug 50 mm 5 11 Leg Extension 1 41 Round Bushing 3 12 Arm Curl Frame 1 42 Bumper Cap 2 13 Bench Press Arm 1 43 Plastic Dome Cap 5/8" 4 14 Solid Handle 2 44 Plastic Dome Cap 3/8" 2 15 Left Adjustable Plate 1 45 Plastic Dome Cap 1/2" 2 16 Right Adjustable Plate 1 46 Foam Roll 4 17 Adjustable Press Frame (A) 1 47 Round Bumper 2 18 Adjustable Press Frame (B) 1 48 Oval Bumper 3 19 Foam Rod (Short) 1 49 PVC Handle Grip 4 20 Foam Rod (Long) 1 50 Pop Pin 2 21 Lat Bar 1 51 Pop Pin Pt-1B 4 22 Curl Bar 1 52 Hook 4 23 Single Pulley Bracket 2 53 Red Pulley 2 24 Pulley Bracket Piece 2 54 Pulley Intersect Pulley Bracket 1 55 Big Pulley 1 26 Arm Curl Cushion 1 56 Chain (Short) 1 27 Seat Cushion 1 57 Chain (Long) 1 28 Backrest Cushion 1 58 Handle Tube (Long) 2 29 Weight Selection Rod 1 59 Handle Tube (Short) 2 30 Top Plate 1 60 Taper End Plug

11 PARTS LIST Part Description Qty Part Description Qty 61 Taper Bumper 1 89 Washer M Plate 2 90 Washer 3/8" Upper Cable 1 91 Washer 1/2" 2 64 Low Cable 1 92 Washer 5/8" 4 65 Butterfly Cable 1 93 Washer T3.0 X Ø11 X Ø36 mm 66 Oil Bushing Hex Bolt 3/8" X 4-1/8" 8 67 Oil Bushing Ø44 X Ø39.4 X Ø19.1 X 12 mm 68 Oil Bushing Ø50 X Ø X Ø12.8 X 12 mm 69 Oil Bushing Ø44 X Ø39.4 X Ø25.6 X 12 mm 4 95 Washer T3.0 X 13 X 32 mm Washer T3.0 X 26 X 46 mm Allen Bolt 3/8" X 3/4" 2 70 Hex Bolt 3/8" X 3-3/8" 2 98 Bushing 13 X T1.0 X 11 mm 2 71 Hex Bolt 3/8" X 4-1/4" 2 99 Bushing 13 X T1.0 X 17 mm 2 72 Hex Bolt 3/8" X 2-1/2" Bushing 13 X T1.0 X 22 mm 2 73 Hex Bolt 3/8" X 1-1/4" Pulley Guard 6 74 Hex Bolt 3/8" X 2" Ankle Strap 1 75 Hex Bolt 3/8" X 2-1/8" Big Pulley Guard 2 76 Hex Bolt 3/8" X 1" Pulley Bracket Hex Bolt 1/2" X 3-3/8" Bushing 1 78 Hex Bolt 3/8" X 3-3/4" Leg Frame 1 79 Hex Bolt 3/8" X 3" Bushing 1 80 Screw M10 X 25 mm Leg Frame 1 81 Hex Bolt M8 X 16 mm Arc Base Connect Tube 1 82 Hex Bolt M8 X 42 mm Leg Support 1 83 Hex Bolt M8 X 60 mm Right Hand Bar 1 84 Pivot Shaft Ø19 X 280 mm Left Hand Bar 1 85 Lock Nut 3/8" Pattern Plate 1 86 Lock Nut 1/2" Shaft Ø19 X 168 mm 1 87 Lock Nut 5/8" Shaft Ø25 X 119 mm 1 88 Lock Nut M Back Adjust Tube

12 PARTS LIST Part Description Qty 115 Seat Cushion (Leg Frame) Backrest Cushion (Leg Frame) 117 Oil Bushing Ø38 X Ø32 X Ø25.4 X 19 mm 118 Hex Bolt M8 X Hex Bolt 3/8" X 4" Hex Bolt M8 X Hex Bolt 3/8 X 4-3/ Hand Tube 155 mm Square Bumper Allen Bolt M10 X 25 mm Bushing 13 X T1.0 X 26 mm NOTE: The parts mentioned above are all the parts you need to assemble this equipment. Before you start to assemble, please check the hardware packing to make sure all parts are included. Basic tools, such as spanners will be required for assembly

13 EXPLODED DRAWING

14 ASSEMBLY STEPS Unpack the carton and place all the parts on the floor, carefully removing all packaging. Check that all the required parts are in the box. When assembling, first assemble all nuts and bolts loosely, then tighten them up once the entire gym is assembled. STEP 1: Attach Main Base (1) to the Rear Base (2) using two Hex Bolts 3/8 x 4-1/8 (94), four Washers 3/8 (90) and two Lock Nuts 3/8 (85). 1 STEP 2: Slide two Round Bumpers (47) onto the two Guide Rods (4). Insert two Guide Rods (4) into the two holes of the Rear Base (2) and secure using two Hex Bolts 3/8 x 1 (76) and two Washers 3/8 (90). Slide the Weight Base Plate (32) down as shown. Place the Plastic Bushing (36) onto the Weight Selection Rod (29), in line with the 1st hole, and secure using Pin (34). 2 Slide Top Plate (30) down as shown. Attach Vertical Post (3) to the Main Base (1) using two Hex Bolts 3/8 x 4-3/8 (121), four Washers 3/8 (90) and two Lock Nuts 3/8 (85). (Don t tighten the Hex Bolts 3/8 x 4-3/8 (121) yet.)

15 ASSEMBLY STEPS STEP 3: Lift the Top Plate (30) and Weight Selection Rod (29) up, and then slide the 10 Weight Plates (31) into place, one at a time. 3 Insert the Weight Selection Pin (33) into the desired Weight Plates. Place the Upper Cable (63) in the groove of the Red Pulley (53), install the Red Pulley (53) into the bracket of the Top Beam (5) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). Attach the Top Beam (5) to the top of the Guide Rods (4) using two Hex Bolts 3/8 X 1 (76) and two Washers 3/8 (90). Place the Top Beam (5) onto the Vertical Post (3). Attach two Plates (62) to the Top Beam (5) using two Hex Bolts 3/8 x 4-1/4 (71), two Allen Bolts 3/8 X 3/4 (97), six Washers 3/8 (90) and two Lock Nuts 3/8 (85)

16 ASSEMBLY STEPS STEP 4: Attach the Bench Press Arm (13) to the Main Base (1) using one Pivot Shaft Ø19 X 280 mm (84), two Washers 5/8 (92), two Lock Nuts 5/8 (87) and two Plastic Dome Caps 5/8 (43). 4 Insert the Adjustable Press Frame A & B (17,18) into the Bench Press Arm (13) using Pop Pin Pt-1B (51) to secure them in place. STEP 5: Attach the Seat Cushion Support (9) to the Seat Support Post (10) using one Hex Bolt 3/8 x 2-1/2 (72), two Washers 3/8 (90) and one Lock Nut 3/8 (85). Attach the Seat Cushion Support (9) to the Vertical Post (3) using two Hex Bolts 3/8 x 2-1/8 (75), four Washers 3/8 (90) and two Lock Nuts 3/8 (85). 5 Attach the Seat Support Post (10) to the Main Base (1) using two Hex Bolts 3/8 x 4-1/8 (94), four Washers 3/8 (90) and two Lock Nuts 3/8 (85). Attach the Leg Extension (11) to the Seat Support Post (10) using one Hex Bolt 1/2 X 3-3/8 (77), two Washers 1/2 (91) and one Lock Nut 1/2 (86). Plug two Plastic Dome Caps 1/2 (45) onto the Lock Nut 1/2 (86) and Hex Bolt 1/2 X 3-3/8 (77)

17 ASSEMBLY STEPS STEP 6: Attach the Butterfly Extension (6) to the Vertical Post (3) using two Hex Bolts 3/8 x 3-3/4 (78), four Washers 3/8 (90) and two Lock Nuts 3/8 (85). 6 Insert the shaft of the Left Butterfly Arm (7) through the Left Adjustable Plate (15) and secure to the Butterfly Extension (6) using one Washer 5/8 (92) and one Lock Nut 5/8 (87). Place one Plastic Dome Cap 5/8 (43) onto Lock Nut 5/8 (87). Insert the Solid Handle (14) into the Left Butterfly Arm (7) and secure using one Hex Bolt 3/8 x 1 (76), one Washer 3/8 (90) and one Washer T3.0 x Ø11 x Ø36 (93). Place one Plastic Dome Cap 3/8 (44) onto Hex Bolt 3/8 x 1 (76). Assemble the Right Butterfly Arm (8) as per the steps used for the Left Butterfly Arm (7). Attach two Single Pulley Brackets (23) to the bracket of Vertical Post (3) using two Hex Bolts M8 x 60 mm (83), four Washers M8 (89) and two Lock Nuts M8 (88)

18 ASSEMBLY STEPS STEP 7: Thread the Upper Cable (63) through the pulley brackets of the unit. 7 With the Upper Cable (63) in the groove of the Pulley (54), install Pulley B with two Pulley Brackets (104) into the bracket of the Top Beam (5) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Upper Cable (63) in the groove of Pulley (54), install Pulley C with two Pulley Brackets (104) into the top of Pulley Bracket Piece (24) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Upper Cable (63) in the groove of the Big Pulley (55), install the Pulley D with two Big Pulley Guards (103) into the bracket of the Top Beam (5) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). Secure the bolt end of Upper Cable (63) onto the Weight Selection Rod (29) using one Washer T3.0 X Ø13 X Ø32 mm (95) and one Washer T3.0 X Ø26 X Ø46 mm (96). Attach the ball end of Upper Cable (63) onto the Lat Bar (21) using the Chain (Short) (56) and two Hooks (52)

19 ASSEMBLY STEPS STEP 8: Thread the Butterfly Cable (65) through the brackets of unit. 8 Attach one end of Butterfly Cable (65) to the Right Adjustable Plate (16) using one Hex Bolt 3/8 X 1-1/4 (73), one Washer 3/8 (90) and one Lock Nut 3/8 (85). With the Butterfly Cable (65) in the groove of the Pulley (54), install Pulley E with two Pulley Brackets (104) into the Single Pulley Bracket (23) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Butterfly Cable (65) in the groove of Pulley (54), install Pulley F with two Pulley Brackets (104) into the top of the Intersect Pulley Bracket (25) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Butterfly Cable (65) in the groove of Pulley (54), install Pulley G with two Pulley Brackets (104) into the Single Pulley Bracket (23) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). Attach the other end of Butterfly Cable (65) to the Left Adjustable Plate (15) using one Hex Bolt 3/8 x 1-1/2 (73), one Washer 3/8 (90) and one Lock Nut 3/8 (85)

20 ASSEMBLY STEPS STEP 9: First, remove two Hex Bolts 3/8 X 4-3/8 (121) and four Washers 3/8 (90) and two Lock Nuts 3/8 (85) from the Main Base (1) and Vertical Post (3). 9 Attach the Arc Base Connect Tube (107) to the Main Base (1) and Vertical Post (3) using two Hex Bolts 3/8 X 4-3/8 (121), four Washers 3/8 (90) and two Lock Nuts 3/8 (85). Attach the Leg Frame (106) to the Rear Base (2) using two Hex Bolts 3/8 X 1 (76) and two Hex Bolts 3/8 X 4 (119), six Washers 3/8 (90), two Lock Nuts 3/8 (85). Attach the Leg Frame (106) to the Arc Base Connect Tube (107) using two Hex Bolts 3/8 X 4-1/8 (94), three Washers 3/8 (90) and one Lock Nut 3/8 (85)

21 ASSEMBLY STEPS STEP 10: Attach the Right Hand Bar (109) and the Left Hand Bar (110) to the Leg Frame (106) using two Hex Bolts 3/8 X 4-1/8 (94), four Washers 3/8 (90) and two Lock Nuts 3/8 (85). 10 Attach the Leg Support (108) to the Leg Frame (106) using one Shaft Ø25 X 119 mm (113), two Allen Bolts M10 X 25 mm (124) and two Washers T3.0 X Ø11 X Ø36 mm (93). Attach the Pattern Plate (111) to the Leg Support (108) using one Shaft Ø19 X 168 mm (112) and two Hex Bolts M8 X 16 mm (81)

22 ASSEMBLY STEPS STEP 11: Thread the Low Cable (64) through brackets as shown on the next page. With the Low Cable (64) in the groove of Red Pulley (53), install Pulley (H) into the Leg Extension (11) using one Hex Bolt 3/8 x 2-1/2 (72), two Bushings Ø13 X T1.0 X 11 mm (98), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of the Pulley (54), install Pulley (I) with two Pulley Guards (101) into the Seat Support Post (10) using one Hex Bolt 3/8 x 3 (79), two Bushings Ø13 X T1.0 X 17 mm (99), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install Pulleys (J,L) with four Pulley Brackets (104) into the brackets of the Bench Press Arm (13) using one Hex Bolt 3/8 x 3-3/8 (70), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (K) with two Pulley Guards (101) into the slot of the Vertical Post (3) using one Hex Bolt 3/8 x 3-3/8 (70), two Washers 3/8 (90), two Bushings Ø13 X T1.0 X 22 mm (100) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (M) with two Pulley Brackets (104) into the bracket of the Vertical Post (3) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (N) with two Pulley Brackets (104) into the lower Intersect Pulley Bracket (25) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (O) with two Pulley Brackets (104) into the bracket of Main Base (1) with one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (P) with two Pulley Brackets (104) into the lower Pulley Bracket Piece (24) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (Q) with two Pulley Brackets (104) into the bracket of Main Base (1) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (R) into the bracket of Leg Frame (106) using one Hex Bolt 3/8 x 2 (74) and one Washer 3/8 (90). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (S) with two Pulley Guards (101) into the Leg Frame (106) using one Hex Bolt 3/8 x 3-3/4 (78), two Bushings Ø13 X T1.0 X 26 mm (125), two Washers 3/8 (90) and one Lock Nut 3/8 (85)

23 ASSEMBLY STEPS With the Low Cable (64) in the groove of Pulley (54), install the Pulley (T) with two Pulley Brackets (104) into the bracket of the Leg Support (108) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). 11 With the Low Cable (64) in the groove of Pulley (54), install the Pulley (U) with two Pulley Brackets (104) into the bracket of the Leg Frame (106) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). With the Low Cable (64) in the groove of Pulley (54), install the Pulley (V) with two Pulley Brackets (104) into the bracket of the Leg Support (108) using one Hex Bolt 3/8 x 2 (74), two Washers 3/8 (90) and one Lock Nut 3/8 (85). Connect one end of the Low Cable (64) to the Leg Frame (106) using one Hex Bolt M8 X 45 mm (120), two Washers M8 (89) and one Lock Nut M8 (88). Attach the ball end of the Low Cable (64) to the Curl Bar (22) using the Chain (Long) (57) and two Chain Hooks (52)

24 ASSEMBLY STEPS STEP 12: Attach the Backrest Cushion (28) to the Vertical Post (3) using two Hex Bolts M8 x 42 mm (82) and two Washers M8 (89). Attach the Seat Cushion (27) to the Seat Cushion Support (9) using four Hex Bolts M8 X 16 mm (81) and four Washers M8 (89)

25 ASSEMBLY STEPS STEP 13: Attach the Arm Curl Cushion (26) onto the Arm Curl Frame (12) using two Hex Bolts M8 X 16 mm (81) and two Washers M8 (89). Insert the Arm Curl Frame (12) into the Seat Support Post (10) with the Pop Pin. Insert the Foam Rod (20) through the bushing of the Seat Support Post (10), slide one Foam Roll (46) onto an end of the Foam Rod (20). Insert the Foam Rod (19) through the hole of Leg Extension (11), slide one other Foam Roll (46) onto the other end

26 ASSEMBLY STEPS STEP 14: Attach the Back Adjust Tube (114) into the Leg Frame (106) and lock in place with the Pop Pin. Attach the Backrest Cushion-Leg Frame (116) onto the Back Adjust Tube (114) using two Hex Bolts M8 X 20 mm (118) and two Washers M8 (89). Attach the Seat Cushion-Leg Frame (115) onto the Leg Frame (106) using four Hex Bolts M8 X 16 mm (81) and four Washers M8 (89). 14 Recheck All bolts and nuts are tightened securely before using the machine NOTE: When your home gym is not in use, ensure the Weight Selector Pin (24) is located through the welded loop on the back of the Base Frame and into the Selector Shaft (5).This will lock the weights in place

27 FITNESS TIPS & TECHNIQUES 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 muscles (arms, legs, or buttock, for example). Your heart beats quickly and you breathe deeply. An aerobic exercise should form 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 lesser amount of reps. Always consult your physician before beginning any exercise program. MUSCLE CHART TROJAN POWER STATION 400 HOME GYM The exercise routine that is performed with the Trojan Power Station 400 Home Gym will develop the whole body. These muscle groups are highlighted on the muscle chart below. Trapezius Anterior Pectoralis Major Serratus Anterior Biceps Abdominal Sartorius Trapezius Posterior Tricep Latissimus Dorsi Gluteals Quadriceps Tibialis Hamstrings Gastrocnemius Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING. The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA s No. 1 selling Home Fitness brand to give you the ability to boost your fitness level and lower your risk of cardiovascular disease. Visit for equipment choices and exercise programs, and for information on how to adopt a healthy lifestyle

28 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. EXERCISE INTENSITY To maximise 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 second 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:

29 WARM UP & COOL DOWN WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up: 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: 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). Cool-down: 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent postexercise 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 to 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, hold the position and never bounce 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, and 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, and 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, and 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, and then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles

30 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 unnecessary friction. Q4. My Gym Is Not Stable 1. Ensure that all nuts and bolts are tightened and that the gym is set up on a level surface. Q5. Is It A Good Idea To Use My Gym In A Commercial Gym? 1. No, it is for domestic use only

31 1 YEAR LIMITED WARRANTY The Manufacturer hereby provides a 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 1 year 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 within the written instructions included with the product; abuse and/or any non-authorised modification of the product, incorrect installation of the product or normal wear and tear. All demo models carry a 3 month warranty. WAIVER The warranty and the obligations of the manufacturer provided herein are in lieu of, and the consumer, waives all other warranties, guarantees, conditions or liabilities, express or implied, arising by law or otherwise, including without limitation, any obligation of the manufacturer 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 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 Trojan Call Centre on 0861 TROJAN ( ) or online at 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 should call the Trojan Call Centre on 0861 TROJAN ( ) and the Manufacturer s authorised 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 Manufacturer s duly authorised agent(s)

32 REPAIRS PROCEDURE 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 the Trojan Call Centre on 0861 TROJAN ( ) 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 endeavour 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 necessary 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 approval 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. 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. #13M09T001 Visit facebook.com/trojanhealth