Trojan CHALLENGER 140 User manual

TROJAN
MY SPACE MY TIME
®
CAUTION
READ ALL PRECAUTIONS AND
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)

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INDEXPAGE
1. SAFETY INSTRUCTIONS 3
2. FITNESS TIPS & TECHNIQUES 5
3. WARM UP & COOL DOWN 6
4. TRAINING TERMS 7
5. EXERCISE TERMS 7-10
6. EXERCISE PROGRAMS 11
6.1 MUSCLE GAIN 11
6.2 TONING 14
6.3 WEIGHT LOSS 17
7. TRAINING LOG 21

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1.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 876526
(0861 Trojan), within the Republic of South Africa.
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overtheageof35orhaveneverexercised,
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.
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 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duringtraining.
• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).
• Besetupwithsufcientventilationtoensureproperoperation.
• Besetupwithsufcient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.
• Besetup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.
• Donotattempttoadjustanyseats/pads/pulleysetc.whileyouareonyourTROJANequipment.
• Whenadjustinganyweights,seat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyoranyothertype
 ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.

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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.
• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.
• Cablesandbeltsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatrstsignofwear.
• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceattherstsignofwear.
• 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 876526 (0861 Trojan) to arrange a repair.
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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tting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.
SELECTORIZEDWEIGHTSTACKS
• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyouloose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.
USERWEIGHTLIMITATIONS
• ThisTROJANCHALLENGER140maynotbeusedbypersonsweighingmorethan100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 876526
(0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.
1.SAFETYINSTRUCTIONS

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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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.
2.FITNESSTIPSANDTECHNIQUES
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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givesyoutheabilitytoboostyourtnesslevelandloweryourriskof
cardiovascular disease.
Visitwww.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and
www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.

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3.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rst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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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.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.
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atontheoor.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 visit www.trojanhealth.co.za

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5. ExErcisE TErMs
Seated pec deck Seated on the equipment, place elbows
and forearm onto pads. Inhale and
squeezepadsforwardandtogether
applying force through the elbows and
forearms.Exhaleandreturntostart
allowing a full range and stretch.
Seated chest press Seated on the equipment, grip the
lower chest grips in an overhand grip,
palms facing the oor. Inhale and push
barforward,exhaleandreturnbars
back.
4.TRAININGTERMS
Pleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.
These terms are refered to in the inidivdual training programs.
Duration Inagymprogramthiswillrefertotheworkouttimeoftheentireprogram
Intensity This will refer to the amount of weight used, and the amount of rest given between 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/pull’, 1 second pause, 3 seconds to return to start position
% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivenexerciseeg.ifyou
weretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10reps
wouldbe45kgpushed10times
Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingtherstexercisewithoutpausing
Seated leg Sitontheseatandslotyourankles
extensions behindtheanklepad.Inhaleandraise
 legstohorizontal.Exhalewhilelowering
legs to start.

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5. ExErcisE TErMs (cONT.)
Straight arm lat Stand facing the equipment with feet
pull backs slightly apart, grip bar in overhand grip
slightly wider than shoulder width.
Inhalebringingarmstothighs,exhale
and return arms to starting position.
Standing single leg While standing facing the equipment,
hamstring curls positionyourthighsagainsttheknee
pad,andyourankles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
grip lat pull down the bar with a narrow underhand grip.
Inhale and pull the bar down to chest,
whilepullingtheelbowsback,exhale
while returning the arms to start
position.

9
ExErcisE TErMs (cONT.)
Seated tricep press Seated on the equipment, grip the
lower press grips with palms facing each
other. Inhale and push bar forward with
elbowstuckedin,exhaleandreturn
barsback.
Reverse grip tricep Stand facing the equipment, grip
push downs handle from the overhead pully with
an underhand grip. Keeping elbows
by your side inhale and straighten
 forearmsbyextending.Keepyour 
 wristsxed.Exhaleandlowerbackin
 sametrackofmotion.
Tricep push downs Stand facing the equipment, 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oorwithkneesbentat 
90 degrees. Hands gently at the side
of your head. Raise shoulders off
 oorascrunchtowardsknees.Return
to start position. Inhale as you crunch.
 Exhaleasreturntostartposition.
Push ups on oor Support yourself face down with your
(or push-up grips) arms shoulder width or more apart,
feet together and on toes. Inhale and
bend elbows while lowering torso to
the ground without arching the lower
back,exhaleandpushbackup.(Note:
push up handles not included).

10
ExErcisE TErMs (cONT.)
Lunges Stand with one foot 1 metre in front of
 theother.Engagecoreandkeepabs 
tight and upper body straight and
 upright.Bendkneesandlowerbody 
 untilbackkneeisjustaboveground. 
 Makesurenottopushfrontknee 
forward past front foot. Return to
 startposition.Inhaleasyoulunge.Exhale
as return to start position.
Squats Stand with feet slightly wider than
shoulders. Hands behind head. Apply
your weight through your heals.
Squat down 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.
Burpies Start in the crouched position, with feet
 betweenhands.Kickfeetbackwardsinto
 pushupposition.Bringfeetforwards
again into crouching position. Jump into
the air with arms outstretched. Land
softly and controlled. Return to starting
crouching position.
1 2
3 4

11
6.1MUSCLEGAINWORKOUT
CHALLENGER140BEGINNERMUSCLEGAINWORKOUT
30minutes3daysaweek. Intensity:medium  Dothisprogramfor4weeksthenmoveontotheintermediateprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Tricep,shoulder&bicepstretching As a warm up
Day1 Seatedtriceppress Arms,chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Reversegriptriceppushdowns Arms 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedpecdec Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo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minimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY Back,shoulder&cheststretching     As a warm up Day5 Latpulldowns Back 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Closegriplatpulldowns Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchestpress Chest 4 6to10 60%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

12
CHALLENGER140INTERMEDIATEMUSCLEGAINWORKOUT 45minutes4daysaweek. Intensity:high  Dothisprogramfor6weeksthenmoveontotheadvancedprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION
Back,shoulders&cheststretching     As a warm up
Day1 Latpulldowns Back 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  SeatedPecdeck Chest 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchestpress Chest 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
Hamstring,quad&fullleg
stretching     As a warm up
Day3 Seatedlegextensions Legs 5 6to10 70%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 4eachleg 6to10 70%ofmax.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to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Reversegriptriceppushdowns Arms 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 Shoulders,back&bicepsstretching As a warm up Day7 Straightarmlatpullbacks Back 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Reversegriplatpulldown Back 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchestpress Chest 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3
6.1MUSCLEGAINWORKOUT

13
CHALLENGER140ADVANCEDMUSCLEGAINWORKOUT 60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Chest&shoulderstretching As a warm up
Day1 Seatedpecdeck Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Seatedchestpress Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Push ups on oor (or trojan push-up grips)
 Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
 Seatedtriceppress Arms 6 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Hamstring,quad&fullleg
stretching     As warm up
Day2 Seatedlegextensions Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Standingsingleleghamstringcurls Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg  Jumpinglunges Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Single leg standing calve raises, body weight
 Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg
Back&shoulderstretching     As warm up Day3 Latpulldowns Back 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Straightarmlatpullbacks Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  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  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 Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Triceppushdowns Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Floorcrunches Abs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Hamstring,quad&fulllegstretching
As warm up
Day5 Seatedlegextensions Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Standingsingleleghamstringcurls Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg  Jumpinglunges Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3
Single leg standing calve raises, body weight
 Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg
Backandshoulderstretching As warm up
Day6 Latpulldowns Back 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Straightarmlatpullbacks Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Seatedpecdec Chest 4 6to10 85%ofmax.Weightshould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
6.1MUSCLEGAINWORKOUT

14
CHALLENGER140BEGINNERTONINGWORKOUT 30minutes3daysaweek. Intensity:medium  Dothisprogramfor6-8weeksthenmoveontotheintermediateprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Tricep,shoulder&bicepstretching As a warm up
Day1 Seatedtriceppress Arms 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1  Reversegriptriceppushdowns Arms 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1  Triceppushdowns Arms 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1 REST DAY
Hamstring,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.restbetweeneachsettempo1:0:1 REST DAY Back,shoulder&cheststretching     As a warm up Day5 Latpulldowns Back 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachsettempo1:0:1  SeatedPecdeck Chest 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachsettempo1:0:1  Seatedchestpress Chest 3 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachsettempo1:0:1
6.2TONINGWORKOUT

15
CHALLENGER140INTERMEDIATETONINGWORKOUT 45minutes4daysaweek. Intensity:high  dothisprogramfor6-8weeksthenmoveontotheadvancedprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION
Back,shoulders&cheststretching As a warm up
Day1 Reversegriplatpulldowns Back 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  SeatedPecdeck Chest 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  Seatedchestpress Chest 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
Hamstring,quad&fulllegstretching
As a warm up
Day3 Seatedlegextensions Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  Standingsingleleghamstringcurls Legs 4eachleg 15-20 65%ofmax.Weight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 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  Reversegriptriceppushdowns Shoulders 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 Hamstring,quad,backstretching As a warm up Day7 Seatedlegextensions Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1  Standingsingleleghamstringcurls Legs 4eachleg 15-20 65%ofmax.Weightshouldallowminimunof15reps Supersetbetweenleftandrightleg  Widegriplatpulldowns Back 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1
6.2TONINGWORKOUT

16
6.2TONINGWORKOUT
CHALLENGER140ADVANCEDTONINGWORKOUT
60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Chest&shoulderstretching As warm up
Day1 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 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1
Push ups on oor (or trojan push-up grips)
 Chest 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1
 Widegriplatpulldowns Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1
Hamstring,quad&fulllegstretching
As warm up
Day2 Seatedlegextensions Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1  Standingsingleleghamstringcurls Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted  Jumpinglunges Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Bodyweightcalveraise,singleleg Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted Backandtricepstretching As warm up Day3 Latpulldowns Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1  Straightarmlatpullbacks Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1  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  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 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1
Push ups on oor (or trojan push-up grips)
 chest 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1
 Widegriplatpulldowns Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1
Hamstring,quad&fulllegstretching
As warm up
Day5 Seatedlegextensions Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1  Standingsingleleghamstringcurls Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted  Jumpinglunges Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1  Bodyweightcalveraise,singleleg Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted
Shoulder,back,bicep&chest
 stretching As warm up Day6 Latpulldowns Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1  Straightarmlatpullbacks Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachsettempo1:0:1  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  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

17
CHALLENGER140BEGINNERWEIGHTLOSSWORKOUT 30minutes3daysaweek. Intensity:medium  Dothisprogramfor6-8weeksthenmoveontotheintermediateprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Tricep,shoulder&cheststretching     As warm up
Day1 Seatedpecdeck Chest 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 Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests  Reversegriptriceppushdowns Arms 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 Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests REST DAY
Hamstring,quad&fulllegstretching
As warm up
Day3 Seated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) Legs,cardio 3 30sec Bothfeethoppingtogether Supersetwithaboveexercise.Norests REST DAY Back&shoulderstretching As warm up Day5 Latpulldowns Back 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 Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests  Seatedchestpress Chest 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 Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests
6.3WEIGHTLOSSWORKOUT

18
6.3WEIGHTLOSSWORKOUT
CHALLENGER140INTERMEDIATEWEIGHTLOSSWORKOUT
45minutes4daysaweek. Intensity:high  Dothisprogramfor6-8weeksthenmoveontotheadvancedprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Back,shoulders&cheststretching As warm up
Day1 Reversegriplatpulldowns Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  SeatedPecdeck Chest 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  Seatedchestpress Chest 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
Hamstring,quad&fulllegstretching
As warm up
Day3 Seatedlegextensions Legs 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise  Standingsingleleghamstringcurls Legs 4eachleg 25-30 50%ofmax.Weightshouldallowminimunof25reps Doleftandrightlegbeforesupersetting       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betweeneachset;tempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  Triceppushdowns Arms 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Burpie’s Fullbody, 4 15  Supersetwithabove.Jumpashighaspossible cardio  Seatedtriceppress Arms 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 Shoulders,back&bicepsstretching As warm up Day7 Straightarmlatpullbacks Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise  Widegriplatpulldowns Back 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1  Highkneeskipping Cardio,legs 4 1min. Alternatinglegskipping Supersetwithaboveexercise  SeatedPecdeck Chest 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1

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6.3WEIGHTLOSSWORKOUT
CHALLENGER140ADVANCEDWEIGHTLOSSWORKOUT
60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Chest&shoulderstretching As warm up Day1 Seatedpecdeck Chest 3 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachset;tempo1:0:1  Burpie’s Fullbody, cardio 3 30 Superset with above. Jump as high as possible  Seatedchestpress Chest 3 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachset;tempo1:0:1  Burpie’s Fullbody, cardio 3 30 Superset with above. Jump as high as possible  Pushupsonoor(orpush-upgrips) Chest 3 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachset;tempo1:0:1  Burpie’s Fullbody, cardio 3 30 Superset with above. Jump as high as possible
Hamstring,quad&fulllegstretching
As warm up
Day2 Seatedlegextensions 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 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 min. As many as you can do in 1 min.  Bodyweightcalveraises Legs 4eachleg 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetted Back&shoulderstretching As warm up Day3 Latpulldowns Back 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachsettempo1:0:1  Highkneeskipping Cardio,legs 3 1min. Alternatinglegskipping Supersetwithaboveexercise  Straightarmlatpullbacks Back 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachsettempo1:0:1  Highkneeskipping Cardio,legs 3 1min. Alternatinglegskipping Supersetwithaboveexercise  Narrowreversegriplatpulldown Back 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachset;tempo1:0:1  Highkneeskipping Cardio,legs 3 1min. Alternatinglegskipping Supersetwithaboveexercise

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6.3WEIGHTLOSSWORKOUT
CHALLENGER140ADVANCEDWEIGHTLOSSWORKOUT(CONT.)
60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Tricepandbicepstretching As warm up Day4 Burpie’s FullBody,
cardio 3 30 30 sec rest between each set tempo 1:0:1
 Seatedtriceppress Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetwithaboveexercise  Burpie’s FullBody,
cardio 3 30 30 sec rest between each set tempo 1:0:1
 Triceppushdowns Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetwithaboveexercise  Burpie’s FullBody,
cardio 3 30  30secrestbetweeneachset;tempo1:0:1
 Reversegriptriceppushdowns Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetwithaboveexercise Hamstring,quad,fulllegstretching As warm up Day5 Seatedlegextensions 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 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 30 As many as you can do in 1 min  Bodyweightclaveraises Legs 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetted Shoulders,back,biceps,chest
stretching As warm up
Day6 Closegriplatpulldowns Back&arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachsettempo1:0:1  Highkneeskipping Cardio,legs 3 1min alternatinglegskipping Asmanyasyoucandoin1min  Seatedtriceppress Arms 4 25-30 60%ofmax.Weightshouldallowminimunof25reps Supersetted  Highkneeskipping Cardio,legs 3 1min alternatinglegskipping Asmanyasyoucandoin1min  Seatedpecdec Shoulders 4 25-30 60%ofmax.Weightshouldallowminimunof25reps 30secrestbetweeneachset;tempo1:0:1  Highkneeskipping Cardio,legs 3 1min alternatinglegskipping