Trojan SIT UP 100 Installation guide

BENCH CARE INSTRUCTIONS
AND ASSEMBLY MANUAL
TROJAN
MY SPACE MY TIME
®
#1
HOME
FITNESS
SOUTH AFRICA’S
SINCE
1981
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT
KEEP THIS MANUAL FOR
FUTURE REFERENCE
1 YEAR
warranty
CALL
0861 876526
0861 TROJAN
SIT UP 100
BENCH

INDEX PAGE
1. SAFETY INSTRUCTION 3
2. PRE ASSEMBLY CHECK LIST 4
3. ASSEMBLY STEPS 5
4. FITNESSTIPS ANDTECHNIQUES 6
5. CONDITIONING GUIDELINES 7
6. WARM-UP AND COOL-DOWN 8
7. SETTING UP A PROGRAM 9
8. STORAGE INSTRUCTIONS 12
9. PARTS LIST 13
10. EXPLODED DRAWING 13
11. TROJAN 1YEAR LIMITEDWARRANTY 14
12. TROJAN REPAIRS PROCEDURE 16

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1.SAFETYINSTRUCTION
WARNING:
To reduce the risk of serious injury, read the following safety instructions before using theTROJAN SIT UP 100 BENCH.
1.Use theTROJAN SIT UP 100 BENCH only on a level surface.
2.Keep children and pets away from this equipment at all times.
3.TheTROJAN SIT UP 100 BENCH should not be used by persons weighing more than 100kgs.
4.TheTROJAN SIT UP 100 BENCH should be used by only one person at a time.
5.Be careful to maintain your balance while using,mounting,dismounting,folding,unfolding or assembling theTROJAN
SIT UP 100 BENCH,loss of balance may result in a fall and serious bodily injury.
6.Use theTROJAN SIT UP 100 BENCH only as described in the manual.
7.Do not attempt to adjust the back rest while you are on theTROJAN SIT UP 100 BENCH.
8.Before using this equipment to exercise,always do stretching exercises to properly warm up.
9.Always make sure all bolts and nuts are tightened prior to each use.
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, have never exercised before,
are pregnant,or suffer from any illness.

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2.PREASSEMBLYCHECKLIST
Thank you for choosing theTROJAN SIT UP 100 BENCH.We take great pride in producing this quality product and
hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest.
Yes,it’s a proven fact that a regular exercise program can improve your physical and mental health.Too often,our busy
lifestyles limit our time and opportunity to exercise.TheTROJAN SIT UP 100 BENCH provides a convenient and simple
method to begin your assault on getting your body in shape and achieving a healthier lifestyle.
Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.
• Read this manual carefully before using theTROJAN SIT UP 100 BENCH.
Round End Cap
Foam Roll
Incline Stabilizer Bar
Knob
Knob
Back Rest

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3.ASSEMBLYSTEP
STEP01 Fasten Back Rest (2) to Main Frame (1) with four Back Rest Mounting Hardware (3).
STEP02 Connect Support Leg (4) to Main Frame (1) with one 3/8”x 2-1/4”Hex Bolt (8),3/8”x19mmWasher (6) and
Knob (7).
STEP03 Slide Incline Stabilizer Bar (5) into Support Leg (4).Fasten with Adjustment Crossbar (10) at desired height
and tighten with 3/8”x19mmWasher (6) and Knob (7).
STEP04Slide Foam Roll (11) onto Adjustment Crossbar (10).
STEP05Slide Upper Crossbar (9) through Support Leg (4).
STEP06Slide 1” Round Cap (12) on Upper Crossbar (6) one on either side of Support Leg (4).
STEP07Attach Foam Roll (11) on Upper Crossbar (9) and Adjustment Crossbar (10).

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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 fitness of your lungs and heart - your body’s most important muscle.
Aerobic exercise fitness 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.
WEIGHTTRAINING
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.
MUSCLE CHART
BENCH
The exercise routine that is performed on the bench will develop the upper body muscle groups as well as provide a
good resistance workout .These muscle groups are highlighted on the muscle chart below.
4.FITNESSTIPSANDTECHNIQUES

5.CONDITIONINGGUIDELINES
How you begin your exercise program depends on your physical condition.If you have been inactive for several years,or
are severely overweight,you must start slowly and increase your time on the equipment;a few minutes per workout.
Initially,you may be able to exercise only for a few minutes in your target zone,however, your aerobic fitness will improve
over the next six to eight weeks.Don’t be discouraged if it takes longer.It’s important to work at your own pace.Ulti-
mately,you’ll be able to exercise continuously for 30 minutes.The better your aerobic fitness,the harder you will have to
work to stay in your target zone.Please remember these essentials :
• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently.Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat,even surface at least 3 feet from walls and furniture.
EXERCISEINTENSITY
To maximize the benefits of exercising, it is important to exercise with the
proper intensity.The proper intensity level can be found by using your heart
rate as a guide.For effective aerobic exercise,your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate
as you exercise.This is known as your target zone.You can find your target
zone in the table below.
During the first few months of your exercise program,keep your heart rate near the low end of your target zone as you
exercise.After a few months,your heart rate can be increased gradually until it is near the middle of your target zone as
you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on
your wrist.Take a six-second heartbeat count and multiply the results by 10 to find your heart rate.For example, if your
six-second heartbeat count is 14,your heart rate is 140 beats per minute.(A six-seconds count is used because your
heart rate will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your
heart rate is at the proper level.
For more information on dieting and
training visit www.trojanhealth.co.za
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6.WARM-UPANDCOOL-DOWN
WORKOUTGUIDELINES
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 tem-
perature,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 first 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 flexibility of your muscles and will help to prevent
post-exercise problems.
EXERCISEFREQUENCY
To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts.
After a few months of regular exercise,you may complete up to five workouts each week,if desired.Remember,the key
to success is make exercise a regular and enjoyable part of your everyday life.
SUGGESTEDSTRETCHES
The correct form for several basic stretches is shown at the right.Move slowly as you
stretch-never bounce.
1.ToeTouch 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 pos-
sible. 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 pos-
sible. Hold for 15 counts,then relax. Repeat 3 times for each leg.Stretches:Ham-
strings,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 flat on the floor.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.InnerThigh 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 dieting and training visit www.trojanhealth.co.za

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7.SETTINGUPAPROGRAM
Personal Goals:
Everyone who begins an exercise program does so with the intention of achieving some benefit from these activities.
Most people wish to improve themselves in one of the following areas:strength muscle size, muscle tone or weight
reduction.
Resistance exercises are best for increasing muscle size and strength.This type of program uses heavier weights and fewer
repetitions.Lighter weights and many repetitions help to improve muscle tone.
Exercise Scheduling:
It is recommended that a resistance exercise training session be scheduled every other day.The reason for alternating
days is to allow protein synthesis (breaking down of proteins to nutrients) to occur and residual soreness to fade away.
Exercises should be varied during each
session so that specific muscles are given a chance to recover for subsequent workouts. For example, after exercising
abdominal muscles,you could do an upper body exercise.
START POSITION SIT-UPS FINISH POSITION
1.SIT-UP
(Strengthens UpperAbdominals)
• Hook feet behind lower foot hold.
• Exhale while pulling body forward
• Concentrate on pulling stomach
in during upward motion.
• Inhale while leaning back to
starting position.
2.SINGLE LEG RAISE
(Develops LowerAbdornimals)
• Lie flat on back.
• Reach behind head to hold
handles or reach forward and
gasp board at buttock level.
• Point toes,keeping legs straight
with knees locked.
• Inhale while raising right leg as
high as possible;don’t bend body
at waist.
• Exhale while returning to starting
position.
• Repeat,raising left leg.
3.Double LEG RAISE
(Develops LowerAbdornimals)
• Lie flat on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes,keeping legs straight
with knees locked.
• Inhale while raising both legs as
high as possible (don’t bend at
waist).
• Exhale while returning to starting
poition.

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START POSITION SIT-UPS FINISH POSITION
4.DOUBLETRUNK CRUNCH
( Develops LowerAbdominals)
• Lie flat on back with hands
behind head.
• Hook feet behind rollers.
• Exhale with bringing head toward
knees,pulling against feet as you
“crunch”the abdominal muscles
• Inhale while leaning back to
starting position.
5.BENT KNEE BICYCLING
(Develops LowerAbdominals)
• Lie flat on back.
• Reach behind head to hold hand-
les or reach forward to grasp
board at buttock level.
• Raise hips and extend legs into air
(similar to bent leg raise position)
• Bend legs at knees and“pedal”
vigorously,bringing knees as close
to chest as possible.
(NOTE For maximum benefit, use ankle weights.)
6.SIT-UPWITHTRUNKTWIST
(Strengthens External Oblique &Abdominals)
• Hook feet behind foot rollers,lie
completely back.
• Place hands behind head,rest chin
on chest.
• Exhale while pulling body for-
ward,and twist left.
• Inhale while returning to starting
position.
• Repeat,this time twisting to the
right.
SETTINGUPAPROGRAM
LEG RAISES
NOTE
Bent Leg Raises are easier for beginners. The straighter the legs are kept the more difficult and beneficial the exercise.
START POSITION SIT-UPS FINISH POSITION
7.BENT KNEE SIDE LEG RAISE
(BenefitsWaist & OuterThighs)
• Lie on right side,grasping board
for support.
• Point toes,keeping legs straight.
• Inhale while raising left leg as high
as possible.
• Bend leg at knee as needed to
complete exercise;don’t bend
body at waist.
• Exhale while returning to starting
position (20 or more repetitions).
• Reverse position and raise right
leg.

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START POSITION SIT-UPS FINISH POSITION
8.SINGLE BENT KNEE LEG RAISE
(Develop LowerAbdominals)
• Lie flat on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes,keeping legs straight.
• Inhale while raising right leg as
high as possible.
• Bend leg at knee as needed to
complete exercise;don’t bend
body at waist.
• Exhale while returning to starting
position.
• Repeat,raising left leg.
9.DOUBLE BENT KNEE LEG RAISE
(Develop LowerAbdominals)
• Lie flat on back.
• Reach behind head to hold
handles or reach forward and
grasp board at buttock level.
• Point toes,keeping legs straight.
• Inhale while raising both legs as
high as possible.
• Bend legs at knees as needed to
complete exercise;don’t bend
body at waist.
• Exhale while returning to starting
position.
10.SINGLE BACK LEG RAISE
(Develops Lower Back & Hips)
• Lie face down.
• Reach forward to hold handles.
• Point toes,keeping legs straight.
• Inhale while extending left leg
as high as possible (right toe
should touch floor throughout).
• Exhale while returning to
starting position.
• Repeat,raising right leg.
11.DOUBLE BACK LEG RAISE
(Develops Lower Back & Hips)
• Lie face down.
• Reach forward to hold handles.
• Point toes,keeping legs straight.
• Inhale while extending both legs
as high as possible.
• Exhale while returning to
starting position.
SETTINGUPAPROGRAM

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START POSITION SIT-UPS FINISH POSITION
12.INCLINE DUMBBELL FLYS
(Works Upper Chest, Pectorals & Expands Rib Cage)
• Lie flat on back,head at top of
board,with feet on floor.
• Extend arms upward, holding a
dumbbell in each hand.
•Turn hand so that palms face
inward.
• Inhale and slowly lower weights
as far as possible.
• Bring weights slowly up to
original position while
exhaling and squeezing the
pectorals together.
13.DECLINE DUMBBELL FLYS
(Works Lower Chest. Pectorals & Expands Rib Cage)
• Lie flat on back,head pointing
towards floor with feet hooked
behind rollers.
• Extend arms upward, holding a
dumbbell in each hand.
•Turn hands so that palms face
inward.
• Keeping arms locked straight at
elbows,inhale and slowly lower
weights as far as possible.
• Bring weights slowly up to
original position while
exhaling and squeezing the
pectorals together.
SETTINGUPAPROGRAM
• Upholstered pad with pillow for total comfort.
•The unique folding design for easy storage.
8.STORAGEINSTRUCTION

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9.PARTLIST
No. Part Description Q’ty
1475-01 Main Frame 1
1475-02 Back Rest 1
1475-03 Back Rest Mounting Hardware 4
1475-04 Support Leg 1
1475-05 Incline Stabilizer Bar 1
1475-06 Washer (3/8”x 19mm) 2
1475-07 Knob 2
No. Part Description Q’ty
1475-08 Hex Bolt (3/8”x 2-1/4”) 1
1475-09 Up Crossbar 1
1475-10 Adjustmant Crossbar 1
1475-11 Foam Roll 4
1475-12 Round Cap (1”) 4
1475-13 Round End Cap (38mm) 4
10.EXPLODEDDRAWING
NOTE :
The described parts are all you need to assemble this machine.
Before starting assembly,please check the hardware packing to make sure they are included.

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11.TROJAN1YEARLIMITEDWARRANTY
Masstores (Pty)Ltd (“the Supplier”) hereby provides a limited warranty to the original purchaser of this product (“the
Consumer”) that this product will be free of manufacturing defects in materials and workmanship which under normal,
personal,family or household use (commercial use expressly excluded) manifest themselves within the following stipu-
lated periods from the date of purchase:
Exclusions
The warranty does not include and will not be construed to cover products damaged as a result of disaster;misuse;
commercial use;use not in accordance with the written instructions included with the product;abuse;and/or any
non-authorized modification of the product. It also does not cover replacement of the light bulbs and other expendables.
All demo models carry a 3 month warranty.
Waiver
The warranty provided herein and the obligations of the Supplier are in lieu of,and the Customer waives,all other war-
ranties,guarantees,conditions or liabilities, express or implied,arising by law or otherwise, including without limitation, any
obligation of the Supplier in respect of any injury ,loss or damage (direct, indirect or consequential) arising out of the
use of,or inability to use,this product and whether or not occasioned by the Supplier’s negligence or any act or omission
on its part.
Claims under 1 Year Limited Warranty
Within 7 days of purchase:
The faulty product will be exchanged (provided that the product is in its original packaging with all accessories).
After 7 days but within 3 months of purchase:
The Supplier may in its sole discretion either replace or repair the product.
After 3 months but within 1 year of purchase:
The Supplier may in its sole discretion either replace or repair the product.The following shall not be covered:
• Treadmills: Running Decks,Running Belts, and RubberArm covers
• Exercise Bikes/Spinners: Pedals, Cranks,and Rubber Arm covers
• Cross Trainers/ Ellipticals/ Steppers: Foot Rests,Cranks,Shocks,and Rubber/FoamArm covers
• Home Gyms / Benches: Pulleys,Cables,Seats and Padding
• Trampolines: Springs, Mats,and Covers
• Rowers: Rowing Strap / Rope / Arms,Pulling Handle,Grip,Moveable Seat
Parts not mentioned in the above, are covered under warranty within the 1st year of purchase

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Proof of Purchase
Any claim in terms of the warranty must be supported by a proof of purchase or a warranty number.
Warranty numbers can be issued through contacting our call centre on 0861 Trojan (0861 876 526),
or online at www.trojanhealth.co.za.If such proof is not available,then notwithstanding anything to the
contrary herein,the service agent’s prevailing charges for services/repairs including call-out and/or spares will
be payable by the Consumer upon collection or delivery of the repaired product.
The Consumer does not need to return the product to the store.
The Consumer shall phone theTrojan hotline on 0861 Trojan (0861 876 526) and the Supplier’s authorized agent
will at its discretion either repair the item at the Consumer’s residence or collect and repair the item at their premises.
During the warranty period the product may only be serviced and/or repaired by the Supplier’s duly
authorized agent(s).
Masstores (Pty) Ltd
16 Peltier Drive,Sunninghill
Sandton, Johannesburg, South Africa

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12.TROJANREPAIRSPROCEDURE
1.Procedure for repairs
Should you experience any faults or breakdowns on yourTrojan equipment,please adhere to the following procedure
to have the fault rectified speedily and professionally.
• Do not return the product to the store*
• Call 0861 Trojan (0861 876526) to log the faulty product (under warranty or out of warranty)
• The operator or technical advisor will try identify the fault,and will book a service team call out.
• The service team will endevour to fix the problem in your home on an agreed date and time.
• Only if the fault cannot be repaired in the convenience of your home,will the service team take the
faulty product back to the service centre.
• Items repaired in our service centre will be returned to your home on an agreed date and time.
* Note:
Should you live in an outlying area,it may be neccessary to return the product to the store nearest to you.Our service
operator will advise you of your repair procedure.
2.Cost of Repairs
2.1 Under warranty
• Any items still under warranty will be repaired free of charge,as long as it complies with the terms and
conditions of the warranty.(refer to“warranties”section in this manual)
• Any items that need to be repaired that are NOT covered in the warranty will be for the consumer’s
expense.A quote for the repair/replacement of these items will be provided to the consumer for ap
proval prior to repairs being conducted.
2.2 Out of Warranty
• Any items that need to be repaired once the warranty has expired will be for the consumer’s expense
including call out fees.A quote for the repair/replacement of these items will be provided to the
consumer for approval prior to repairs being conducted.