Trojan Challenger 150 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 150
• 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 8
6. EXERCISE PROGRAMS 13
6.1 MUSCLE GAIN 13
6.2 TONING 16
6.3 WEIGHT LOSS 19
7. TRAINING LOG 22

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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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.
• Donotattempttoadjustanyseats/pads/pulleys/weightsorothermovingpartswhileyouareonyourTROJAN
equipment.
• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorizedservicerepresentativeonly.
• 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straps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150maynotbeusedbypersonsweighingmorethan100kg.
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muscle-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
Tr apezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
Tr apezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
MUSCLECHART
CHALLENGER 150 HOME GYM
TheexerciseroutinethatisperformedwiththeCHALLENGER150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:
CHESTANDSHOULDER
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.
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).
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givingexercise
eg.Ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor
10repswouldbe45kgpushed10times
Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingtherstexercisewithoutpausing

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Upright shoulder Standwithlegsslightlyapart,back
rows straight. Grasp the bar in an overhand
grip, with hands shoulder width apart.
Inhale and pull the bar up along the
bodytothechin,keepingtheelbowsas
highaspossible.Exhalewhilelowering
backdown.
HAMSTRING,QUAD,FULLLEG
Seated leg Sitontheseatandslotyourankles
extensions behindtheanklepad.Inhaleand 
raise legs in a controlled motion to
 horizontal.Exhalewhileloweringlegs
to start.
5.EXERCISETERMS(CONT.):
Cable Side Lateral Stand at 90º to the gym with your
Raise backstraightandlegsslightlyapart.
 Graspanklestrapinyourhandand
 keepyourarmnexttoside.Inhale
and raise your arm parallel to the
 groundtoshoulderheight.Exhale
 whileloweringbackdown.

9
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. Alternated between left and
right leg.
Cable front squats Hold the lower pulley bar in an
underhand grip up against your chest:
inhaledeeply,slightlyarchback,rotating
pelvisforward,andlookforward.
With legs shoulder width apart, toes
slightlyoutwards,lowerbuttocksdown
towardsooruntilthighsarehorizontal
withoor.Exhaleandstraightenlegsto
lifttorsobackuptoendmotion.
Single leg standing Stand on one leg with the other
calve raises leg hanging bent. Use one hand for
support or balance, and the other to
hold the lower cable. Rise up onto toes,
keepingthekneestraightorslightly
exed.Thenlowerbackdown,returning
to start position.
EXERCISETERMS(CONT.):
Hip Adduction Stand at 90º to the gym and attach the
anklestraptoyourlegfurtherestfrom
the gym. Hold onto the gym for support.
Inhalewhilstextendingyourlegoutwards.
Exhalewhilstreturninglegtostart
position.

10
BACKANDSHOULDER
Lat pull downs Sit facing the equipment, gripping the
bar with a wide overhand grip. Inhale
and pull the bar down to chest, while
pullingtheelbowsback.Exhalewhile
returning the arms to start position.
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.
Bent over cable Stand facing the lower pully. Grip the
rows with lat bar latbarwithwideoverhandgrip.Back
angle should be 45 degree’s. Pull the bar
uptochestwhileinhaling,thenexhale
and retun arms to straight.
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.
5.EXERCISETERMS(CONT.):

11
TRICEPANDBICEP
Standing bar Stand with legs slightly apart, arms
bicep curls extended.Gripthebarwithan
underhand grip. Inhale and raise
forearmsbybendingelbows,keep
elbowsxedatyourside.Exhaleand
lowerbackdown.
Standing reverse Stand with legs slightly apart, arms
cable curls extended.Gripthebarwithan
overhand grip. Inhale and raise forearms
bybendingelbows,keepelbowsxed
atyourside.Exhaleandlowerback
down.
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.
Reverse grip tricep Stand facing the equipment, grip handle
push downs from the overhead pully with an
underhand grip. Keeping elbows by your
side inhale and straighten forearms by
extendingdownwards.Keepyourwrists
xed.Exhaleandlowerbackinsame
trackofmotion.
5.EXERCISETERMS(CONT.):

12
SHOULDERS,BACK,BICEPS,CHEST
Floor seated Sit on the oor or a mat facing the
low row equipment. Grip the handle with an
underhand grip, and hands shoulder
width apart. Inhale and pull the bar to
yoursternumwhilekeepingelbowsas
farbackaspossible.Exhaleandreturn
to straight.
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.
Low pulley Withbacktowardstheequipmentand
front raises oor pulley between feet. Grip the bar
with hands shoulder width and in an
overhand grip. Inhale and lift bar with
straight arms till they are parallel to the
ground,thenlowerback.
5.EXERCISETERMS(CONT.):

13
CHALLENGER150BEGINNER 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
Day1 Standingbarbicepcurls 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  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  Uprightshoulderrows Shoulders 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
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;tempo2:1:3
 Cablefrontsquats Legs 3 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 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  SeatedPecdeck 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
6.1MUSCLEGAINWORKOUT

14
CHALLENGER150INTERMEDIATE 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
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
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;tempo2:1:3
 Cablefrontsquats 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 Shoulders,back&biceps Day5 Standingbarbicepcurls 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  Uprightshoulderrows Shoulders 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 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  Standingreversegripbicepcablecurls Arms 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Lowpulleyfrontraises Shoulders 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

15
CHALLENGER150ADVANCED 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
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
 Uprightshoulderrows Shoulders 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
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;tempo2:1:3  Cablefrontsquats 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 Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg;tempo2:1:3 Back&shoulder 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  Bentovercablerowswithlatbar 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 Day4 Standingbarbicepcurls Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3  Standingreversecablecurls 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  Reversegrip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
 Hamstring,quad&fullleg
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;tempo2:1:3  Cablefrontsquats 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 Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg;tempo2:1:3
Shoulder,back,bicep&chest
Day6 Floorseatedlowrow Back&arms 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 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3  Lowpulleyfrontraises Shoulders 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3  Standingcablecurl Arms 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

16
CHALLENGER150BEGINNERTONING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
Day1 Standingbarbicepcurls 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  Uprightshoulderrows Shoulders 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
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;tempo1:0:1
 Cablefrontsquats 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 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

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CHALLENGER150INTERMEDIATETONING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
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
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;tempo1:0:1
 Cablefrontsquats 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 Shoulders,back&biceps Day5 Standingbarbicepcurls 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  Uprightshoulderrows 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 Shoulders,back&biceps Day7 Straightarmlatpullbacks Back 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1  Standingreversegripbicepcablecurls Arms 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1  Lowpulleyfrontraises Shoulders 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

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CHALLENGER150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
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
 Uprightshoulderrows Shoulders 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
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;tempo1:0:1  Cablefrontsquats Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Singlelegstandingcalveraises Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted;tempo1:0:1 Back&shoulder 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  Bentovercablerowswithlatbar Back 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Narrowreversegriplatpulldown 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&bicepstretching Day4 Standingbarbicepcurls Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Standingreversecablecurls Arms 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
 Hamstring,quad&fullleg
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;tempo1:0:1  Cablefrontsquats Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Singlelegstandingcalveraises Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted;tempo1:0:1
Shoulder,back,bicep&chest
Day6 Floorseatedlowrow Back&arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Seatedtriceppress Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Lowpulleyfrontraises Shoulders 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1  Standingcablecurl Arms 4 15-20 75%ofmax.Weightshouldallowminimunof15reps 30secrestbetweeneachset;tempo1:0:1
6.2TONINGWORKOUT

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CHALLENGER150BEGINNERWEIGHTLOSS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
Day1 Standingbarbicepcurls 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  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
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&cheststretching 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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
6.3WEIGHTLOSSWORKOUT

20
CHALLENGER150INTERMEDIATEWEIGHTLOSS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
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  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  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
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 Shoulders,back&bicepsstretching Day5 Standingbarbicepcurls 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  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  Uprightshoulderrows Shoulders 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 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  Standingreversegripbicepcablecurls Arms 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  Lowpulleyfrontraises Shoulders 4 25-30 50%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachset;tempo1:0:1
6.3WEIGHTLOSSWORKOUT