challenger 140 - trojan · deeply. an aerobic exercise should be part of your entire exercise...

TROJANMY SPACE MY TIME

®

CAUTIONREAD ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT.

KEEP THIS MANUAL FORFUTURE REFERENCE

CHALLENGER 140• WEIGHTLOSSPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)

• TONINGPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)

• MUSCLEGAINPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)

2

INDEX PAGE

1. SAFETY INSTRUCTIONS 3

2. FITNESS TIPS & TECHNIQUES 5

3. WARM UP & COOL DOWN 6

4. TRAINING TERMS 7

5. EXERCISE TERMS 7-10

6. EXERCISE PROGRAMS 11

6.1 MUSCLE GAIN 11

6.2 TONING 14

6.3 WEIGHT LOSS 17

7. TRAINING LOG 21

3

1.SAFETYINSTRUCTIONS

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 classification. It is recommended that all users of TROJAN be

informed of the following information prior to use.

HEALTHWARNING• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyou

requireacompletephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,

are pregnant or suffer from any illness.

• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour

physician.

• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling

down and stretching.

ACCESSCONTROLTROJAN recommends that all fitness 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.

INSTALLATIONTROJAN recommends that all equipment:

• Besecuredtoorsetuponasolid,levelsurfacetostabilizeandeliminaterockingortippingoverduringtraining.

• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).

• Besetupwithsufficientventilationtoensureproperoperation.• Besetupwithsufficientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itis

recommendedthatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.

• Besetupbyourteamofinstallers. PROPERUSAGE• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat

TROJAN equipment is used properly to avoid injury.

• Injuriesmayresultfromexercisingimproperlyorexcessively.

• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.

• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN

equipment to avoid injury.

• Donotattempttoadjustanyseats/pads/pulleysetc.whileyouareonyourTROJANequipment.

• Whenadjustinganyweights,seat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyoranyothertype

ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.

4

INSPECTION• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipment

use only replacement parts supplied by TROJAN.

• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.

• Cablesandbeltsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatfirstsignofwear.

• Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceatthefirstsignofwear.

• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.

• Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethat

you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.

• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.

• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.

Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.

OPERATINGWARNINGS• Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJAN

equipment.

• Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclose

supervision of children if the equipment is used in the presence of children.

• Donotwearloosefittingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieup

long hair to avoid contact with moving parts.

• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineis

in operation.

SELECTORIZEDWEIGHTSTACKS• UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyoulooseordamageyourpin,contactourservice

department to arrange delivery of a new pin.

• Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.

• Neverpintheweightstackinanelevatedposition.

• Neverremoveaselectorpinifanyweightsaresuspended.

• Neverattempttoreleasejammedweightsorpinsthataresuspended.

USERWEIGHTLIMITATIONS• ThisTROJANCHALLENGER140maynotbeusedbypersonsweighingmorethan100kg.

SAVETHISINSTRUCTIONMANUALFORFUTUREUSEANDREFERENCEIf 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.SAFETYINSTRUCTIONS

5

AEROBICEXERCISEAerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexerciseimprovesthefitnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisefitnessispromotedbyanyactivitythatusesyourlargemuscles-arms,legs,orbuttock,forexample.Yourheartbeatsquicklyandyoubreathedeeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.

WEIGHTTRAININGAlongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttrainingisanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouareworkingaboveyourtargetzone,youmaywanttodoalessamountofreps.Andasalwaysconsultyourphysicianbeforebeginninganyexerciseprogram.

2.FITNESSTIPSANDTECHNIQUES

MUSCLECHARTCHALLENGER 140TheexerciseroutinethatisperformedwiththeCHALLENGER140homegymwilldevelopthewholebody.Thesemuscle groups are highlighted on the muscle chart below.

TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthychoicesthatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1sellingHomeFitnessbrandtogivesyoutheabilitytoboostyourfitnesslevelandloweryourriskofcardiovascular disease.

Visitwww.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.

6

5

4

1

2

3

3.WARM-UPANDCOOL-DOWNWORKOUTGUIDELINESEachworkoutshouldincludethefollowingthreeparts:Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytemperature,heartrate,andcirculationinpreparationforexercise.Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:Duringthefirstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlongerthan 20 minutes.)Acool-down,with5to10minutesofstretching.Thiswillincreasetheflexibilityofyourmusclesandwillhelptopreventpost-exerciseproblems.

EXERCISEFREQUENCYTomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekeytosuccessismakeexercisearegularandenjoyablepart of your everyday life.

SUGGESTEDSTRETCHESThe correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce.

1. Toe Touch StretchStandwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,backofkneesandback.

2. Hamstring StretchSitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrestitagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Hamstrings,lowerbackandgroin.

3. Calf/Achilles StretchWith one leg in front of the other, reach forward and place your hands against a wall. Keepyourbacklegstraightandyourbackfootflatonthefloor.Bendyourfrontleg,leanforwardandmoveyourhipstowardthewall.Holdfor15counts,thenrelax.Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend yourbacklegaswell.Stretches:Calves,achillestendonsandankles.

4. Quadriceps StretchWithonehandagainstawallforbalance,reachbackandgrasponefootwithyourotherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.

5. Inner Thigh StretchSitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeettowardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat3times. Stretches: Quadriceps and hip muscles.

For more information on visit www.trojanhealth.co.za

7

5. ExErcisE TErMsSeated pec deck Seated on the equipment, place elbows

and forearm onto pads. Inhale and squeezepadsforwardandtogetherapplying force through the elbows and forearms.Exhaleandreturntostartallowing a full range and stretch.

Seated chest press Seated on the equipment, grip the lower chest grips in an overhand grip, palms facing the floor. Inhale and push barforward,exhaleandreturnbarsback.

4.TRAININGTERMSPleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.These terms are refered to in the inidivdual training programs.

Duration InagymprogramthiswillrefertotheworkouttimeoftheentireprogramIntensity This will refer to the amount of weight used, and the amount of rest given between each set of a

exerciseType 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 setTempo Istherateandspeedatwhicharepisexecuted,ithas3stages,thepush/pull,thepauseandthereturn

motion eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position

% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivenexerciseeg.ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10repswouldbe45kgpushed10times

Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingthefirstexercisewithoutpausing

Seated leg Sitontheseatandslotyouranklesextensions behindtheanklepad.Inhaleandraise legstohorizontal.Exhalewhilelowering legs to start.

8

5. ExErcisE TErMs (cONT.)

Straight arm lat Stand facing the equipment with feetpull backs slightly apart, grip bar in overhand grip

slightly wider than shoulder width. Inhalebringingarmstothighs,exhaleand return arms to starting position.

Standing single leg While standing facing the equipment, hamstring curls positionyourthighsagainsttheknee

pad,andyouranklesbehindtheankleroll.Inhale,bendatthekneeliftingoneankletogluteheight,exhalereturnlegto straight. Alternate between left and right leg.

Lat pull downs Sit facing the equipment, gripping the bar with a wide overhand gip. Inhale and pull the bar down to chest, while pulling theelbowsback.Exhalewhilereturningthe arms to start position.

Narrow reverse Sit facing the equipment, grippinggrip lat pull down the bar with a narrow underhand grip.

Inhale and pull the bar down to chest, whilepullingtheelbowsback,exhalewhile returning the arms to start position.

9

ExErcisE TErMs (cONT.)

Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other. Inhale and push bar forward with elbowstuckedin,exhaleandreturnbarsback.

Reverse grip tricep Stand facing the equipment, grippush downs handle from the overhead pully with an underhand grip. Keeping elbows by your side inhale and straighten forearmsbyextending.Keepyour wristsfixed.Exhaleandlowerbackin sametrackofmotion.

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.Exhaleandlowerbackinsametrackofmotion.

Floor crunches Lieonthefloorwithkneesbentat 90 degrees. Hands gently at the side of your head. Raise shoulders off floorascrunchtowardsknees.Return to start position. Inhale as you crunch. Exhaleasreturntostartposition.

Push ups on floor 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,exhaleandpushbackup.(Note:push up handles not included).

10

ExErcisE TErMs (cONT.)

Lunges Stand with one foot 1 metre in front of theother.Engagecoreandkeepabs tight and upper body straight and upright.Bendkneesandlowerbody untilbackkneeisjustaboveground. Makesurenottopushfrontknee forward past front foot. Return to startposition.Inhaleasyoulunge.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 startposition.Inhaleasyousquat.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 asyoulowerbody.Exhaleasreturnto start position.

Burpies Start in the crouched position, with feet betweenhands.Kickfeetbackwardsinto pushupposition.Bringfeetforwards again into crouching position. Jump into the air with arms outstretched. Land softly and controlled. Return to starting crouching position.

1 2

3 4

11

6.1MUSC

LEGAIN

WORKOUT

CHALL

ENGER140B

EGIN

NERMUSC

LEGAIN

WORKOUT

30m

inutes3daysaweek.

Intensity:m

edium

Dothisprogramfo

r4weeksthenmoveon

totheinterm

ediateprogram

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Tricep,sho

ulder&bicepstretching

As

a w

arm

up

Day1S

eatedtriceppress

Arm

s,chest

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

1min.restbetweeneachset;tem

po2:1:3

Re

versegriptriceppushdo

wns

Arm

s4

6to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Seatedpecdec

Chest

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Ham

string,quad&fulllegstretching

A

s a

war

m u

p

Day3S

eatedlegextensions

Legs

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Standingsingleleghamstrin

gcurls

Legs

3eachleg

6to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

Supersetbetweenleftandrightleg

Jumpinglunges

Legs

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Back,sho

ulder&cheststretching

As

a w

arm

up

Day5L

atpulldow

ns

Back

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Closegrip

latpulldo

wns

Chest

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Seatedchestpress

Chest

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

12

CHALL

ENGER140INTERMEDIATEMUSC

LEGAIN

WORKOUT

45m

inutes4daysaweek.

Intensity:high

Dothisprogramfo

r6weeksthenmoveon

totheadvancedprogram

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Back,sho

ulders&cheststretching

As

a w

arm

up

Day1L

atpulldow

ns

Back

56to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

SeatedPecdeck

Chest

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Seatedchestpress

Chest

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Ham


A

s a

war

m u

p

Day3S

eatedlegextensions

Legs

56to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3


gcurls

Legs

4eachleg

6to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

Supe

rset

bet

wee

n le

ft an

d rig

ht le

g

Jumpinglunges

Legs

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Tricep,sho

ulder,b

icepstretching

As

a w

arm

up

Day5S

eatedtriceppress

Arm

s

56to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Triceppushdo

wns

Arm

s5

6to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Re


wns

Arm

s4

6to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Sh

oulders,back&bicepsstretching

As

a w

arm

up

Day7S

traightarmlatpullbacks

Back

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Re

versegriplatpulldo

wn

Back

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Seatedchestpress

Chest

56to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

6.1MUSC

LEGAIN

WORKOUT

13

CHALL

ENGER140A

DVANCEDMUSC

LEGAIN

WORKOUT

60m

inutes6daysaweek.

Intensity:untilfailure

Dothisprogramfo

r10-12weeks

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Chest&sho

ulderstretching

A

s a

war

m u

pDay1S

eatedpecdeck

Chest

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

30secrestbetweeneachsettem

po2:1:3

Seatedchestpress

Chest

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Pu

sh u

ps o

n flo

or (

or tr

ojan

pus

h-up

grip

s)Chest

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Seatedtriceppress

Arm

s6

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Ham


A

s w

arm

up

Day2S

eatedlegextensions

Legs

56to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3


gcurls

Legs

4eachleg

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

Supersettedbetweeneachleg

Jumpinglunges

Legs

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Si

ngle

leg

stan

ding

cal

ve r

aise

s, bo

dy w

eigh

tLegs

4eachleg

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


Back&sho

ulderstretching

As

war

m u

p

Day3L

atpulldow

ns

Back

56to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Straightarm

latpullbacks

Back

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Re

versegriplatpulldo

wn

Back

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Narrowreversegrip

latpulldo

wn

Back

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Tricep&bicepstretching

As

war

m u

pDay4S

eatedtriceppress

Arm

s5

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Re

versegriptricepextensio

nArm

s5

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Triceppushdo

wns

Arm

s5

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Floo

rcrunches

Abs

56to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Ham


A

s w

arm

up

Day5S

eatedlegextensions

Legs

56to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3


gcurls

Legs

4eachleg

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


Jumpinglunges

Legs

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

30secrestbetweeneachset;tem

po2:1:3

Si

ngle

leg

stan

ding

cal

ve r

aise

s, bo

dy w

eigh

tLegs

4eachleg

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


Backandshou

lderstretching

As

war

m u

pDay6L

atpulldow

ns

Back

56to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Straightarm

latpullbacks

Back

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Seatedpecdec

Chest

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Narrowreversegrip

latpulldo

wn

Back

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

6.1MUSC

LEGAIN

WORKOUT

14

CHALL

ENGER140B

EGIN

NERTONIN

GW

ORKOUT

30m

inutes3daysaweek.

Intensity:m

edium

Dothisprogramfo

r6-8weeksthenmoveon

totheinterm

ediateprogram

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Tricep,sho

ulder&bicepstretching

A

s a

war

m u

p

Day1S

eatedtriceppress

Arm

s3

15-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m

in.restbetweeneachset;tem

po1:0:1

Re


wns

Arm

s3

15-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

Triceppushdo

wns

Arm

s3

15-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

REST

DAY

Ham


A

s a

war

m u

p

Day3S

eatedlegextensions

Legs

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

St

andi

ng s

ingl

e le

g ha

mst

ring

curls

Le

gs

3 ea

ch le

g 15

-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps

sup

erse

t be

twee

n le

ft an

d rig

ht le

g

Jumpinglunges

Legs

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m

in.restbetweeneachsettem

po1:0:1

REST

DAY

Back,sho


As

a w

arm

up

Day5L

atpulldow

ns

Back

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

SeatedPecdeck

Chest

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

Seatedchestpress

Chest

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

6.2TONIN

GW

ORKOUT

15

CHALL

ENGER140INTERMEDIATETONIN

GW

ORKOUT

45m

inutes4daysaweek.

Intensity:high

dothisprogramfo

r6-8weeksthenmoveon


DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Back,sho


As

a w

arm

up

Day1R

eversegrip

latpulldo

wns

Back

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1

min.restbetweeneachsettem

po1:0:1

SeatedPecdeck

Chest

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

Seatedchestpress

Chest

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

REST

DAY

Ham


As

a w

arm

up

Day3S

eatedlegextensions

Legs

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1


gcurls

Legs

4eachleg

15-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps S

uper

set b

etw

een

left

and

right

leg

Jumpinglunges

Legs

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

REST

DAY

Tricep,sho

ulder,b

icepstretching

As

a w

arm

up

Day5S

eatedtriceppress

Arm

s

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

Triceppushdo

wns

Arm

s4

15-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

Re


wns

Shou

lders

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

REST

DAY

Ham

string,quad,backstretching

As

a w

arm

up

Day7S

eatedlegextensions

Legs

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1

min.restbetweeneachset;tem

po1:0:1


gcurls

Legs

4eachleg

15-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5repsS

upersetbetweenleftandrightleg

W

idegriplatpulldo

wns

Back

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

6.2TONIN

GW

ORKOUT

16

6.2TONIN

GW

ORKOUT

CHALL

ENGER140A

DVANCEDTONIN

GW

ORKOUT

60m

inutes6daysaweek.


Dothisprogramfo

r10-12weeks

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Chest&sho

ulderstretching

A

s w

arm

up

Day1S

eatedpecdeck

Chest

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Seatedchestpress

Chest

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Pu

sh u

ps o

n flo

or (

or tr

ojan

pus

h-up

grip

s)Chest

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

W

idegriplatpulldo

wns

Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Ham


A

s w

arm

up

Day2S

eatedlegextensions

Legs

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1


gcurls

Legs

4eachleg

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5repsS

upersetted

Jumpinglunges

Legs

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Bo

dyweightcalveraise

,singleleg

Legs

4eachleg

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5repsS

upersetted

Backandtricepstretching

As

war

m u

pDay3L

atpulldow

ns

Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Straightarm

latpullbacks

Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Triceppushdo

wns

Arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Re


wns

Arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Chestandsho

ulderstretching

As

war

m u

pDay4S

eatedpecdeck

chest

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Seatedchestpress

chest

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Pu

sh u

ps o

n flo

or (

or tr

ojan

pus

h-up

grip

s)chest

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

W

idegriplatpulldo

wns

Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Ham


As

war

m u

pDay5S

eatedlegextensions

Legs

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1


gcurls

Legs

4eachleg

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5repsS

upersetted

Jumpinglunges

Legs

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Bo

dyweightcalveraise

,singleleg

Legs

4eachleg

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5repsS

upersetted

Sh

oulder,back,bicep&chest

stretching

As

war

m u

pDay6L

atpulldow

ns

Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Straightarm

latpullbacks

Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Triceppushdo

wns

Arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Re


wns

Arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

17

CHALL

ENGER140B

EGIN

NERW

EIGHTLOSS

WORKOUT

30m

inutes3daysaweek.

Intensity:m

edium

Dothisprogramfo

r6-8weeksthenmoveon

totheinterm

ediateprogram

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Tricep,sho


As

war

m u

p

Day1S

eatedpecdeck

Chest

325-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Ro

peskipp

ing

Legs,cardio

330secAlternatingon

elegskipping

Supersetwithabo

veexercise

.Norests

Re


wns

Arm

s3

25-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Ro

peskipp

ing

Legs,cardio

330secAlternatingon

elegskipping

Supersetwithabo

veexercise

.Norests

REST

DAY

Ham


A

s w

arm

up

Day3S

eatedlegextensions

Legs

325-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Ro

peskipp

ing(dou

blefoot)

Legs,cardio

330secBo

thfeethop

pingtogether

Supersetwithabo

veexercise

.Norests


gcurls

Legs

3eachleg

25-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsD

oleftandrightleg,thenskip

Ro

peskipp

ing(dou

blefoot)

Legs,cardio

330secBo

thfeethop

pingtogether

Supersetwithabo

veexercise

.Norests

REST

DAY

Back&sho

ulderstretching

As

war

m u

p

Day5L

atpulldow

ns

Back

325-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Ro

peskipp

ing

Legs,cardio

330secAlternatingon

elegskipping

Supersetwithabo

veexercise

.Norests

Seatedchestpress

Chest

325-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Ro

peskipp

ing

Legs,cardio

330secAlternatingon

elegskipping

Supersetwithabo

veexercise

.Norests

6.3WEIGHTLOSS

WORKOUT

18

6.3WEIGHTLOSS

WORKOUT

CHALL

ENGER140INTERMEDIATEW

EIGHTLOSS

WORKOUT

45m

inutes4daysaweek.

Intensity:high

Dothisprogramfo

r6-8weeksthenmoveon


DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Back,sho


As

war

m u

pDay1R

eversegrip

latpulldo

wns

Back

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Bu

rpie’s

Fullbo

dy,

415

Supersetwithabo

ve.Jum

pashighaspossib

le

ca

rdio

SeatedPecdeck

Chest

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Bu

rpie’s

Fullbo

dy,

415

Supersetwithabo

ve.Jum

pashighaspossib

le

ca

rdio

Seatedchestpress

Chest

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Rest

day

Ham


A

s w

arm

up

Day3S

eatedlegextensions

Legs

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Highkneeskipp

ing

Cardio,legs

41min.

Alternatinglegskipping

Supersetwithabo

veexercise


gcurls

Legs

4eachleg

25-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsD

oleftandrightlegbeforesupersetting

withskipp

ing

Highkneeskipp

ing

Cardio,legs

41min.


Supersetwithabo

veexercise

Cablefron

tsquats

Legs

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

REST

DAY

Tricep,Sho

ulders,&

bicepsstretching

A

s w

arm

up

Day5R

eversegrip

triceppushdo

wns

Arm

s

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Bu

rpie’s

Fullbo

dy,

415

Supersetwithabo

ve.Jum

pashighaspossib

le

ca

rdio

Triceppushdo

wns

Arm

s4

25-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Bu

rpie’s

Fullbo

dy,

415

Supersetwithabo

ve.Jum

pashighaspossib

le

ca

rdio

Seatedtriceppress

Arm

s4

25-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

REST

DAY

Shou

lders,back&bicepsstretching

As

war

m u

pDay7S

traightarmlatpullbacks

Back

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Highkneeskipp

ing

Cardio,legs

41min.


Supersetwithabo

veexercise

W

idegriplatpulldo

wns

Back

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Highkneeskipp

ing

Cardio,legs

41min.


Supersetwithabo

veexercise

SeatedPecdeck

Chest

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

19

6.3WEIGHTLOSS

WORKOUT

CHALL

ENGER140A

DVANCEDW

EIGHTLOSS

WORKOUT

60m

inutes6daysaweek.


Dothisprogramfo

r10-12weeks

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Chest&sho

ulderstretching

A

s w

arm

up

Day1S

eatedpecdeck

Chest

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Bu

rpie’s

Fullbo

dy,

card

io

3 30

Supe

rset

with

abo

ve. J

ump

as h

igh

as p

ossib

le

Seatedchestpress

Chest

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Bu

rpie’s

Fullbo

dy,

card

io

3 30

Supe

rset

with

abo

ve. J

ump

as h

igh

as p

ossib

le

Pushupsonflo

or(orpush-upgrip

s)

Chest

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Bu

rpie’s

Fullbo

dy,

card

io

3 30

Supe

rset

with

abo

ve. J

ump

as h

igh

as p

ossib

le

Ham


A

s w

arm

up

Day2S

eatedlegextensions

Legs

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Fl

oor/

mat

cru

nche

s A

bs

3 1

min

.

As

man

y as

you

can

do

in 1

min

.


gcurls

Legs

3eachleg

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetted

Fl

oor/

mat

cru

nche

s A

bs

3 1

min

.

As

man

y as

you

can

do

in 1

min

.

Bo

dyweightsquats

Legs

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Fl

oor/

mat

cru

nche

s A

bs

3 1

min

.

As

man

y as

you

can

do

in 1

min

.

Bo

dyweightcalveraise

sLegs

4eachleg

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetted

Back&sho

ulderstretching

As

war

m u

p

Day3L

atpulldow

ns

Back

425-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min.


Supersetwithabo

veexercise

Straightarm

latpullbacks

Back

425-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min.


Supersetwithabo

veexercise

Narrowreversegrip

latpulldo

wn

Back

425-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min.


Supersetwithabo

veexercise

20

6.3WEIGHTLOSS

WORKOUT

CHALL

ENGER140A

DVANCEDW

EIGHTLOSS

WORKOUT(CONT.)

60m

inutes6daysaweek.


Dothisprogramfo

r10-12weeks

DAYEXERCISE

MUSC

LE

SETS

REPS

INTENSITY

NOTES/

GROUP

EXERCISEEXECUTIO

N

Tricepandbicepstretching

As

war

m u

p

Day4B

urpie’s

FullBo

dy,

card

io

3 30

30 s

ec r

est

betw

een

each

set

tem

po 1

:0:1

Seatedtriceppress

Arm

s4

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetwithabo

veexercise

Bu

rpie’s

FullBo

dy,

card

io

3 30

30 s

ec r

est

betw

een

each

set

tem

po 1

:0:1

Triceppushdo

wns

Arm

s4

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetwithabo

veexercise

Bu

rpie’s

FullBo

dy,

cardio

330


po1:0:1

Re


wns

Arm

s4

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetwithabo

veexercise

Ham

string,quad,fulllegstretching

As

war

m u

p

Day5S

eatedlegextensions

Legs

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Fl

oor/

mat

cru

nche

s A

bs

3 30

As

man

y as

you

can

do

in 1

min


gcurls

Legs

3eachleg

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetted

Fl

oor/

mat

cru

nche

s A

bs

3

30

A

s m

any

as y

ou c

an d

o in

1 m

in

Bo

dyweightsquats

Legs

425-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Fl

oor/

mat

cru

nche

s A

bs

3 30

As

man

y as

you

can

do

in 1

min

Bo

dyweightclaveraise

sLegs

425-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetted

Sh

oulders,back,biceps,chest

stretching

As

war

m u

p

Day6C

losegrip

latpulldo

wns

Back&arm

s4

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min

alternatinglegskipping

Asmanyasyou

candoin1m

in

Seatedtriceppress

Arm

s4

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetted

Highkneeskipp

ing

Cardio,legs

3

1min


Asmanyasyou

candoin1m

in

Seatedpecdec

Shou

lders

425-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min


21

7. T

RA

ININ

G L

OG

DAT

EEX

ERC

ISE

WEE

K 1

WEE

K 2

WEE

K 3

WEE

K 4

MO

N T

UES

WED

TH

URS

FRI

SAT

SU

NM

ON

TU

ES W

ED T

HU

RS F

RI S

AT S

UN

MO

N T

UES

WED

TH

URS

FRI

SAT

SU

NM

ON

TU

ES W

ED T

HU

RS F

RI S

AT S

UN

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

SETS

REPS

WEI

GH

T

challenger 140 - trojan · deeply. an aerobic exercise should be part of your entire exercise...

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