Trojan 20 KG ADJUSTABLE DUMBBELL SET User manual

10 KG ADJUSTABLE DUMBBELL SET
2 X 1 KG
PLATES
USER MANUAL
Visit facebook.com/trojanhealth
www.trojanhealth.co.za
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE.
2 X 1.25 KG
PLATES 2 X 2.5 KG PLATES ABS DUMBBELL HANDLE STRENGTH & TONING
Includes:
2 x 1 kg Plates
2 x 1.25 kg Plates
2 x 2.5 kg Plates
1 x 355 mm (L) ABS Dumbbell Handles
(25.4 mm diameter with 2 spin lock collars - 0.8 kg)
Secure your weights in place for added safety
Make up permanent weight sets

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INDEX
• Important Safety Instructions ________________________________ 3
• Exercises ___________________________________________________ 5
• Exercise Instructions ________________________________________ 10
• Maintenance ________________________________________________ 11
• Fitness Tips & Techniques_____________________________________ 12
• Conditioning Guidelines_______________________________________ 13
• Warm Up & Cool Down _______________________________________ 14
• 2 Year Limited Warranty ______________________________________ 15
• Repairs Procedure____________________________________________ 16

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IMPORTANT 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 Trojan Customer Services on
0861 TROJAN (0861 876526), within the Republic of South Africa. Customers residing outside South Africa
can contact us on [phone].
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 classication. 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, 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.
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.
• Repairs other than the procedures in this manual should be performed by an authorised service
representative only.
ACCESS CONTROL
• Trojan recommends that all tness 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 others supervising adults must provide close supervision of children if the equipment is used in
the presence of children.

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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.
• Maintain labels and nameplates – do not remove labels for any reason. They contain
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 (0861 876526) to arrange a repair.
Customers residing outside South Africa can contact us on [phone].
OPERATING WARNINGS
• It is the purchaser’s responsibility to instruct all users as to 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 tting clothing or jewellery when using the equipment. It is also recommended that
users tie up long hair to avoid contact with moving parts.
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 (0861 876526) within the Republic of South Africa or visit www.trojanhealth.co.za.
Customers residing outside South Africa can contact us on [phone].
IMPORTANT SAFETY INSTRUCTIONS

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EXERCISES
TRICEP EXTENSIONS
This exercise can be performed seated
or standing. Each arm is exercised
separately. Hold the dumbbell above
your head keeping your arm in place
with your other hand. Bend your arm
at the elbow allowing the weight to be
lowered behind your head, then extend
the arm pushing the weight to the
starting position.
SQUAT
Stand holding the dumbbells in the
curl position, with feet shoulder width
apart. Lower yourself down into a
squat position, then slowly raise your
body back to the standing position.
DOUBLE BICEP CURLS
This exercise can be performed seated
or standing. Hold a dumbbell in each
hand using the underhand grip. Curl the
dumbbell upwards as far as possible
then lower it slowly to your side.
BENT OVER FLY
This exercise can be performed seated
or standing. Hold a dumbbell in each
hand using the overhand grip. Bend
your body until your back is parallel to
the ground. Keep your back straight.
Raise both arms out to the side to
shoulder height. Lower your arms to
the starting position.

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EXERCISES
SIDE RAISES
Stand with feet shoulder width apart.
Hold the dumbbells at your sides with
an overhand grip. Keeping your arms
straight lift both dumbbells out to the
side and upwards stopping when they
are level with your head. Slowly return
them to the starting position.
LUNGE
Hold a dumbbell in each hand with your
arms to your side. Place your one foot
a pace forward. Then, lower your body
directly down into the lunge position,
stopping just before the knee touches
the ground. Return to the starting
position.

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EXERCISES
DUMBBELL ROWS
In this exercise each side of the body
is exercised separately. Lean forward
and place one knee and one hand on
the bench. With a straight arm hold the
dumbbell using an overhand grip. Pull
the dumbbell up towards your chest as
far as possible and slowly lower it to
the starting position.
SEATED SIDE RAISES
Sit on a bench. Hold the dumbbells
at your sides with an overhand grip.
Keeping your arms straight lift both
dumbbells out to the side and upwards
stopping when they are level with
your head. Slowly return them to the
starting position.
Using your dumbbells with an Exercise Bench will provide you with a range of different
exercises. This will improve your overall exercise routine.
(Note: the bench is sold separately).
SEATED DUMBBELL PRESS
Sit on a bench at 90ºwith a dumbbell
in each hand, using an overhand grip.
Hold the weights above your chest
with your arms straight. Keeping the
elbows out lower the weights as far as
possible, then press them back to the
starting position.

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EXERCISES
TRICEP EXTENSION
Lie on your back on a bench with a
dumbbell in each hand, palms facing
each other. Hold the weights above
your chest with your arms straight.
Keeping the elbows out, lower the
weights over your head as far as
possible, then press them back to the
starting position.
CONCENTRATION CURLS
Sit on a bench with legs apart. Hold
a dumbbell in the curl position and
rest your elbow on the inside of your
thigh (as shown). Start with your arm
straight down and curl toward your
chest. Alternate each arm.
INCLINE DUMBBELL CURLS
This exercise can be performed seated
or standing. Hold a dumbbell in each
hand using the underhand grip. Curl the
dumbbell upwards as far as possible then
lower it slowly to your side. Repeat.
PULL OVER
Lie with your back resting on a bench
(as shown) with one dumbbell held in
both hands. Hold the weights above
your chest with your arms slightly
bent. Lower the weight over your
head with straight arms until they are
parallel to your chest, then bring them
back above the chest.

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EXERCISES
INCLINE DUMBBELL PRESS
Lie on your back on a 45ºbench with
a dumbbell in each hand, using an
overhand grip. Hold the weights above
your chest with your arms straight.
Keeping the elbows out lower the
weights as far as possible, then press
them back to the starting position.
DUMBBELL BENCH PRESS
Lie on your back on a bench with
a dumbbell in each hand, using an
overhand grip. Hold the weights above
your chest with your arms straight.
Keeping the elbows out lower the
weights as far as possible, then press
them back to the starting position.
DUMBBELL FLYES
Lie on your back on a bench with a
dumbbell in each hand, palms facing
each other. Hold the weights above
your chest with your arms slightly
bent. Lower the weights to the side
as far as possible and then bring them
back above the chest.

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EXERCISE INSTRUCTIONS
Using your 10 Kg Adjustable Dumbbell Set provides you with several benets. It will improve your physical
tness, tone muscle and in conjunction with calorie controlled diet help you lose weight.
THE WARM UP PHASE
This stage helps get the blood owing around the body and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each
stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch.
If it hurts, STOP.
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 by a few minutes per
workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your tness 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.
Eventually, you’ll be able to exercise continuously for 30 minutes. The better your tness, 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.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn.
SIDE BENDS OUTER THIGH
OUTER THIGH
INNER THIGH
FORWARD
BENDS

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MAINTENANCE
CLEANING
The 10 Kg Adjustable Dumbbell Set can be cleaned with a soft cloth and mild detergent. Do not use
abrasives or solvents on plastic parts. Please wipe your perspiration off the 10 Kg Adjustable Dumbbell
after each use.
STORAGE
Store the 10 Kg Adjustable Dumbbell Set in a clean and dry environment away from children.

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FITNESS TIPS & TECHNIQUES
VISIT:
www.trojanhealth.co.za for equipment choices and exercise programs
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the tness of your lungs and heart − your body’s most important muscle. Aerobic
exercise tness 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
10 KG ADJUSTABLE DUMBBELL
The exercise routine that is performed on the 10 Kg Adjustable Dumbbell will develop the upper body muscle
group as well as condition the circulatory system and provide a good workout. These muscle groups are
highlighted on the muscle chart below.
Tr apezius
Posterior
Tr icep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
Tr apezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis

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EXERCISE INTENSITY
To maximise the benets 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 nd your target zone in the table below.
During the rst 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 ngers
on your wrist. Take a six second heartbeat count and multiply the results by 10 to nd 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:
www.trojanhealth.co.za
CONDITIONING GUIDELINES

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WARM UP & COOL DOWN
1
2
3
4
5
WORKOUT GUIDELINES CLEANING
Each workout should include the following three parts:
1. 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.
2. TRAINING ZONE EXERCISE: 20 to 30 minutes of exercising with your heart rate in your
training zone. (Note: During the rst few weeks of your exercise program, do not keep your heart
rate in your training zone for longer than 20 minutes).
3. COOL-DOWN: 5 to 10 minutes of stretching. This will increase the exibility 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 ve
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.
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, and 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, and 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 at on
the oor. 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 you 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,
and then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.

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2 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 2 years 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, not in accordance within the written instructions included with
the product, abuse and/or any non-authorised modication 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
(0861 876526) or online at www.trojanhealth.co.za. Customers residing outside South Africa can contact us on
[phone]. 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 (0861 876526). Customers residing outside South Africa can contact us on
[phone] and the call centre will advise of the procedure. During the warranty period the product
may only be serviced and/or repaired by the Manufacturer’s duly authorised agent(s).
/ [phone]

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REPAIRS PROCEDURE
Visit facebook.com/trojanhealth
www.trojanhealth.co.za #18M05T032
Manufactured For Masstores (Pty) Ltd.
16 Peltier Drive, Sunninghill, Ext 6, Sandton, 2146, South Africa.
MADE IN CHINA
If this product p roves to
be faulty d uring normal
use due to d efective
materials
or
workmanship.
Refer t o our website for
terms and conditions.
Please call us for any product
queries, after s ales support,
repairs or installations.
Always consult a
physician before starting
a new exercise routine
Use in conjunction
with a healthy
eating plan
Only use product for
its intended purpose
to prevent injury
YEAR
WARRANTY
0861 876 526
0861 TROJAN
[phone]
Should you experience any faults or breakdowns on your Trojan equipment, please adhere to the following
procedure to have the fault rectied speedily and professionally.
Do not return the product to the store.
Call the Trojan Call Centre on 0861 Trojan (0861 876526) to log the faulty product (under warranty or out of
warranty). Customers residing outside South Africa can contact us on [phone].
The operator or technical advisor will try identify the fault, and will book a service team call out.
The service team will endeavour to x 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 or outside South Africa, it may be necessary to return the product
to the store nearest to you. Our service operator will advise you of your repair procedure.
COST OF REPAIRS
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.
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.