Trojan VISION 360 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
VISION 360 - TRAINING PROGRAM
• 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
6. EXERCISES 16
6.1 MUSCLE GAIN 16
6.2 TONING 19
6.3 WEIGHT LOSS 21
7. TRAINING LOG 25

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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stabilise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.
• 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VISION360maynotbeusedbypersonsweighingmorethan120kg.
SAVETHISINSTRUCTIONMANUALFORFUTUREUSEANDREFERENCE
If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 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
MUSCLECHART
TROJANVISION360 HOME GYM
TheexerciseroutinethatisperformedwiththeVISION360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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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 at chest Set handle to bicep height. Grasp the
press horizontalhandles.Extendarmsuntil
they are straight. Inhale as you push, and
squeezechestmuscles.Exhaleasreturn
to start position slowly and controlled.
Seated chest y’s Grasp the chest y handles. Keeping arms
straight contract chest and bring hands
together in front of you. Inhale as you
 push.Exhaleasreturntostartposition,
and allow a full stretch.
Standing bicep Grasp the lower bar in an underhand
curls grip.Keepingelbowstuckedin,and 
stationary by your side, curl arms
 upwards.Inhaleasyoupull.Exhaleas
return to start position.
Reverse grip Grasp the lower bar in an overhand
Standing bicep curls grip.Keepingelbowstuckedin,and 
stationary by your side, curl arms
 upwards.Inhaleasyoupull.Exhaleas
return to start position.
5.EXERCISES:

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5.EXERCISETERMS(CONT.):
Preacher curls Set the preacher bench so it sits under
your arms. Grasp the lower bar in an
underhand grip, with arms straight. Curl
arms upwards towards chest. Inhale
asyoucurl.Exhaleasreturntostart
position.
Reverse grip Set the preacher bench so it sits under
wrist curls your arms. Grasp the lower bar in an
overhand hand grip. Keep angle
 inelbowjointxed,andex 
 wristsupwards.Inhaleasyouex. 
 Exhaleasreturntostartposition.
Bent over rows AttachtheLatBartothelowercable.
Standbackfromthegymandbend
forwardatthekneesandhipstoa45
degree torso position. Grasp the lower
bar in an overhand grip. Pull the bar
towardsyourwaist,keepelbowstucked
in.Inhaleasyoupull.Exhaleasreturnto
start position.
Reverse grip bent AttachtheLatBartothelowercable.
over rows
Standbackfandbendforwardatthe
 kneesandhipstoa45degreetorso 
position. Grasp the lower bar in
an underhand grip. Pull the bar
 towardsyourwaist,keepelbowstucked
 in.Inhaleasyoupull.Exhaleasreturnto
start position.
Seated low AttachtheLatBartothelower
row cable. Sit on the oor with legs
 extendedstraight.Graspthebarinan
overhand grip. Pull the bar towards your
 waist,squeezingtheshoulderblades 
 back.Inhaleasyoupull.Exhaleasreturn
to start position.

9
EXERCISETERMS(CONT.):
Reverse grip AttachtheLatBartothelowercable.
seated low row
Sitontheoorwithlegsextended 
straight. Grasp the bar in an underhand
grip. Pull the bar towards your waist,
 squeezingtheshoulderbladesback. 
 Inhaleasyoupull.Exhaleasyou 
return to start position.
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.
Cable side Stand side on to the gym. Hold onto
lateral raise the chain of the lowercable with your
outer arm. Keep arm straight and raise
hand to shoulder height. Inhale as you
 pull.Exhaleasreturntostartposition.
Cable front Attach the small bar to the lower cable.
raises Attach the small bar to the lower cable.
 Standwithyourbackfacingthegym.
Grasp the bar in an overhand grip, with
cable between your legs. Keep arms
straight and raise hands to shoulder
height in front of you. Inhale as you pull.
 Exhaleasreturntostartposition
Wide grip Grab the lat bar with a wide hand grip.
lat pull down Grasp the bar in an overhand grip. Pull
the lat bar down to your chest,
 whilesqueezingbacktheshoulder 
 blades.Inhaleasyoupull.Exhaleas 
return to start position.

10
5.EXERCISETERMS(CONT.):
Lat pull back Stand in front of the gym, facing the
gym. Grab the lat bar with a shoulder
width overhand hand grip.With straight
arms pull the lat bar to waist height,
 whilesqueezingshoulderbladesback.
 Inhaleasyoupull.Exhaleasreturnto
start position.
Seated leg Sit on the seat and grab seat with hands
extension for support. Place feet under foam pads.
Engage core and tighten ab muscles.
 Raiselegsupwardsuntilhorizontal. 
 Inhaleasyouraiselegs.Exhaleasreturn
to start position.
Close grip Grab the lat bar with a grip narrower
lat pull down than the shoulder width.Grasp the bar
in an underhand grip. Pull the lat bar
 downtoyourchest,whilesqueezing 
 backtheshoulderblades.Inhaleasyou
 pull.Exhaleasreturntostartposition.
Reverse grip Grab the lat bar with a shoulder width
lat pull down hand grip.Grasp the bar in an
underhand grip. Pull the lat bar down to
 yourchest,whilesqueezingbackthe 
shoulder blades. Inhale as you pull.
 Exhaleasreturntostartposition.
Single leg seated Sit on the seat and grab seat with
leg extension hands for support. Place feet under
foam pads. Engage core and tighten
ab muscles. Raise one leg upwards until
 horizontal.Inhaleasyouraiseleg.Exhale
as return to start position.

11
5.EXERCISETERMS(CONT.):
Standing hamstring Stand facing the gym holding the
curl backrestforsupport.Hookonefoot
under foam pads. Raise leg upwards as
far as possible. Keep core tight and hips
stationary. Return to start position.
 Inhaleasyouraiselegs.Exhaleasreturn
to start position.
Hip abduction Stand side on to the gym . Hold onto
 curlpadforsupport.Attachtheankle
strap to outer leg. Raise leg sideways
 to45degrees,keepingcore  
activated. Return to start position.
 Inhaleasyouraiselegs.Exhaleasreturn
to start position.
Cable knee raise Stand a meter in front of the gym,
 withbackfacingthegym.Attach 
 theanklestraptooneleg.Extend 
 thelegwiththecablebackwards 
 intothestartposition.Bringleg 
 forwardandintoakneeraise 
position. Use outstretched arms
 forbalanceandkeepcoreactivated 
Return to start position. Inhale as you
 raiselegs.Exhaleasreturntostart 
position.
Triceps push Stand facing the gym. Grab hold
downs of the short bar on the upper cable. Use
an overhand grip. Keep elbow tightly at
 yourside.Extendarmsdownwardsuntil
straight. Inhale as you pull arms down.
 Exhaleasreturntostartposition
Cable front squat Stand facing the gym. Grab hold of the
short bar on the lower cable. Hold bar
with arms bent at chest height at all
times. Squat down and up again. Inhale
 asyousquatdown.Exhaleasreturnto
start position.

12
5.EXERCISETERMS(CONT.):
Reverse grip Stand facing the gym. Grab hold
Triceps push downs of the short bar on the upper cable. Use
an underhand grip. Keep elbow tightly
 atyourside.Extendarmsdownwards
until straight. Inhale as you pull arms
 down.Exhaleasreturntostartposition.
Deep press Stand 1m in front of the gym.
stationary lunges Extendonelegbackwardsandrestit
on the foam roller. Lower yourself
into the lunge position. Return to
the start position. Inhale as you
lunge down. Keep core activated,
 anddon’tletfrontkneepushover 
 frontfootsposition.Exhaleas 
return to start position.
Incline triceps Stand facing the gym , 1 meter away.
press Place your hands onto the foam rollers
and assume a push up position. Lower
body down until chest touches foam
rollers. Keep elbow tightly at your
 side.Inhaleasyoumovedown.Exhaleas
return to start position.
Calf raises Stand with one foot on the angle
bar in the front of the gym. Raise
the other leg into the air. Raise and
lower body using calf muscles. Inhale as
 youpressupwards.Exhaleasreturnto
start position.
Rear delt y’s Sitonthegymfacingthebackrest.Grab
 theyhandles.Pullarmsbackwards 
 withshouldermusclesandsqueeze 
 theshoulderbladesbackandtogether.
Keep elbows up and high through
the whole motion. Inhale as you pull
 backwards.Exhaleasreturntostart 
position.

13
5.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.
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 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.

14
5.EXERCISETERMS(CONT.):
Jumping lunges Stand with one leg 1 meter in front
of the other. Lower body into lunge
position. Jump upwards, change
position of feet in the air. Land and
go immediately go into lunge position.
Keep core engaged and arms
outstretched for balance. Repeat
process.
1 2
3 4
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

15
6.1MUSCLEGAINWORKOUT
VISION360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 Shoulder, and chest stretching As a warm up
Day1 Floorpushups,(ortrojanpushupgrips) Chest 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchesty’s Chest 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchestpress Chest 3 6to10 65%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3 Preacherbicepcurls Arms 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Triceppushdowns Arms 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Uprightshoulderrows Shoulders 3 6to10 65%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5 Seatedleg,legextensions Legs 3 6to10 65%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 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Stationarylunges Legs 3 6to10 65%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7 Back,shoulderstretching Back 3 6to10 65%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 3 6to10 65%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 3 6to10 65%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

16
6.1MUSCLEGAINWORKOUT
VISION360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stretching As a warm up
Day1 Latpulldowns Back 5 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Straightarmlatpullbacks Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seversegripbentovercablerows Back 4 6to10 75%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3 Preacherbicepcurls Back 5 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Triceppushdowns Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Uprightshoulderrows Back 4 6to10 75%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5 Seatedleg,legextensions Legs 4 6to10 75%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 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Stationarylunges Legs 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY chest and shoulder stretching As a warm up Day7 Seatedchesty’s 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  Pushups.Floororwithtrojangrips Chest 3 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 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3

17
6.1MUSCLEGAINWORKOUT
VISION360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 Backandshoulderstretching     As warm up
Day1 Latpulldowns Back 4 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
Hamstring,quad&fulllegstretching    
As warm up
Day2 Stationaryweightedlunges Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweenrightandleftleg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rightandleftleg2:1:3  Weightedsinglelegstandingcalveraises Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweenrightandleftleg2:1:3  Floorcrunches Abs 4 20 85%ofmax.Weightshouldallowminimumof6reps tempo1:0:1 Chestandshoulderstretching As warm up Day3 Seatedchesty’s Chest 5 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 5 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 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3
Tricep and bicep stretching As warm up Day4 Preacher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  Quad,fulllegstretching
As warm up
Day5 Weighted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  Seatedlegextensions 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rightandleftleg2:1:3  Singlelegstandingcalveraises Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps tempo1:0:1 Floor crunches Abs 4 20 tempo 1:0:1
Shoulders sretching
As warm up
Day6 Cableshrugs Shoulders 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 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3  Frontshouldercableraises Shoulders 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3 Side lateral cable raise Shoulders
3 each side
 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3

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6.2TONINGWORKOUT
VISION360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 Back,shoulder,andcheststretching As a warm up
Day1 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chesty’s 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 REST DAY
Tricep, shoulder,bicep stretching
As a warm up
Day3 Preacher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  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stretching As a warm up Day5 Seatedsingleleg,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 15-20 45%ofmax.Weightshouldallowminimumof15reps1min.restbetweeneachset;tempo1:0:1  Stationary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

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VISION360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,shoulder,andcheststretching As a warm up
Day1 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chesty’s 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
Tricep, shoulder,bicep stretching
As a warm up
Day3 Preacher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  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,fulllegstretching As a warm up Day5 Seatedsingleleg,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 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1  Stationary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 Shoulders,back,bicepssretching As a warm up 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 each arm
 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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6.2TONINGWORKOUT
VISION 360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 Backandshoulderstretching     As warm up
Day1 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
Hamstring,quad&fulllegstretching    
As warm up
Day2 Seatedsingleleg,legextensions Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted  Standingsingleleghamstringcurls Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted  Stationary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  Singlelegstandingcalveraises Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted 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     As warm up Day4 Preacher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stretching
As warm up
Day5 Seatedsingleleg,legextensions Legs 4eachleg 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted  Standingsingleleghamstringcurls Legs 4 15-20 75%ofmax.Weightshouldallowminimunof15reps Supersetted  Stationary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  Singlelegstandingcalveraises 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 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  Reverswristcurlsonpreacherbench 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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