TROJAN

MY SPACE MY TIME

CHALLENGER 140
• WEIGHT LOSS PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED)
• TONING PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED)
• MUSCLE GAIN PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED)

CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE
INDEX PAGE
1. SAFETY INSTRUCTIONS 3

2. FITNESS TIPS & TECHNIQUES 5

3. WARM UP & COOL DOWN 6

4. TRAINING TERMS 7

5. EXERCISE TERMS 7-10

6. EXERCISE PROGRAMS 11

6.1 MUSCLE GAIN 11

6.2 TONING 14

6.3 WEIGHT LOSS 17

7. TRAINING LOG 21

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1. SAFETY INSTRUCTIONS
It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and
instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is
important. If any of these instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526
(0861 Trojan), within the Republic of South Africa.

The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/
OR STUDIO FACILITIES USE.

Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be
informed of the following information prior to use.

HEALTH WARNING
• B efore 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 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.

INSTALLATION
TROJAN recommends that all equipment:
• Be secured to or set up on a solid, level surface to stabilize and eliminate rocking or tipping over during training.
• Be set up inside your home away from moisture and dust (the equipment is not designed for outdoor use).
• Be set up with sufficient ventilation to ensure proper operation.
• Be set up with sufficient space around the equipment so that all exercises can be completed safely. It is
recommended that there should be at least 1m of space around the equipment where access is required to exercise.
• Be set up by our team of installers.

PROPER USAGE
• Do not use the equipment in any way other than as designed or intended by the manufacturer. It is imperative that
TROJAN equipment is used properly to avoid injury.
• Injuries may result from exercising improperly or excessively.
• Your TROJAN equipment should only be used by one person at a time.
• Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling your TROJAN
equipment to avoid injury.
• Do not attempt to adjust any seats / pads / pulleys etc. while you are on your TROJAN equipment.
• When adjusting any weights, seat, knee hold down pad, range of motion limiter, foothold pad, pulley or any other type
of adjuster, make certain the adjusting pin is fully engaged in the hole to avoid injury.

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1. SAFETY INSTRUCTIONS

INSPECTION
• D o 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 first sign of wear.
• Routinely inspect all accessory clips that join attachments to the cables and replace at the first 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 fitting 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

• U
 se only weight selector pins supplied by TROJAN. Should you loose or damage your pin, contact our service
department to arrange delivery of a new pin.
• Ensure that weight selector pins are fully inserted as partial insertion can cause weights to fall unexpectedly.
• Never pin the weight stack in an elevated position.
• Never remove a selector pin if any weights are suspended.
• Never attempt to release jammed weights or pins that are suspended.

USER WEIGHT LIMITATIONS

• This TROJAN CHALLENGER 140 may not be used by persons weighing more than 100 kg.

SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE

If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526
(0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

4
2. FITNESS TIPS AND TECHNIQUES
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 muscles -arms, legs, or buttock, for example. Your heart beats quickly and you breathe
deeply. An aerobic exercise should be part of your entire exercise routine.

WEIGHT TRAINING
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight training
is an essential part of the exercise routine process. Weight training helps tone, build and strengthen muscle. If you are
working above your target zone, you may want to do a less amount of reps. And as always consult your physician before
beginning any exercise program.

MUSCLE CHART
CHALLENGER 140
The exercise routine that is performed with the CHALLENGER 140 home gym will develop the whole body. These
muscle groups are highlighted on the muscle chart below.

Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING.
The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy
choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA’s No. 1
selling Home Fitness brand to gives you the ability to boost your fitness 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.

5
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 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.

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 five workouts each
week, if desired. Remember, the key to success is make exercise a regular and enjoyable 1
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 2
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
3
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 flat on the floor. Bend your front leg,
4
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
5

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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/ A single cycle of lifting and lowering a weight
Repetitions
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 first exercise without pausing

5. Exercise TERMS
Seated pec deck Seated on the equipment, place elbows
and forearm onto pads. Inhale and
squeeze pads forward and together
applying force through the elbows and
forearms. Exhale and return to start
allowing a full range and stretch.

Seated chest press Seated on the equipment, grip the

lower chest grips in an overhand grip,
palms facing the floor. Inhale and push
bar forward, exhale and return bars
back.

Seated leg Sit on the seat and slot your ankles

extensions behind the ankle pad. Inhale and raise
legs to horizontal. Exhale while lowering
legs to start.

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5. Exercise TERMS (CONT.)
Standing single leg While standing facing the equipment,
hamstring curls position your thighs against the knee
pad, and your ankles behind the ankle
roll. Inhale, bend at the knee lifting one
ankle to glute height, exhale return leg
to straight. Alternate between left and
right leg.

Lat pull downs Sit facing the equipment, gripping the

bar with a wide overhand gip. Inhale and
pull the bar down to chest, while pulling
the elbows back. Exhale while returning
the arms to start position.

Narrow reverse Sit facing the equipment, gripping

grip lat pull down the bar with a narrow underhand grip.
Inhale and pull the bar down to chest,
while pulling the elbows back, exhale
while returning the arms to start
position.

Straight arm lat Stand facing the equipment with feet

pull backs slightly apart, grip bar in overhand grip
slightly wider than shoulder width.
Inhale bringing arms to thighs, exhale
and return arms to starting position.

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 Exercise TERMS (CONT.)
Reverse grip tricep Stand facing the equipment, grip
push downs handle from the overhead pully with
an underhand grip. Keeping elbows
by your side inhale and straighten
forearms by extending. Keep your
wrists fixed. Exhale and lower back in
same track of motion.

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.

Tricep push downs Stand facing the equipment, grip handle

from the overhead pully with an
overhand grip. Keeping elbows by your
side inhale and straighten forearms by
extending. Exhale and lower back in
same track of motion.

Floor crunches Lie on the floor with knees bent at

90 degrees. Hands gently at the side
of your head. Raise shoulders off
floor as crunch towards knees. Return
to start position. Inhale as you crunch.
Exhale as return to start position.

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, exhale and push back up. (Note:
push up handles not included).

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 Exercise TERMS (CONT.)

Lunges Stand with one foot 1 metre in front of

the other. Engage core and keep abs
tight and upper body straight and
upright. Bend knees and lower body
until back knee is just above ground.
Make sure not to push front knee
forward past front foot. Return to
start position. Inhale as you lunge. Exhale
as return to start position.

Squats Stand with feet slightly wider than

shoulders. Hands behind head. Apply
your weight through your heals.
Squat down until thighs parallel
to ground. Keep abs tight the whole
time and torso straight. Return to
start position. Inhale as you squat. Exhale
as return to start position.

Push ups Assume push up position. Hands

shoulder width apart. Lower body
downwards until chin just above
ground. Keep body straight and core
activated. Return to start position. Inhale
as you lower body. Exhale as return to
start position.

Burpies Start in the crouched position, with feet

1 2
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.

3 4

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 6.1 MUSCLE GAIN WORKOUT
challenger 140 beginneR MUSCLE GAIN WORKOUT
30 minutes 3 days a week. Intensity: medium Do this program for 4 weeks then move onto the intermediate program

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Tricep, shoulder & bicep stretching As a warm up

Day 1 Seated tricep press Arms, chest 4 6 to 10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Reverse grip tricep push downs Arms 4 6 to 10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Seated pec dec Chest 4 6 to 10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

REST DAY

Hamstring, quad & full leg stretching As a warm up

Day 3 Seated leg extensions Legs 4 6 to10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Standing single leg hamstring curls Legs 3 each leg 6 to10 60% of max. Weight should allow minimum of 6 reps Superset between left and right leg

Jumping lunges Legs 4 6 to10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

REST DAY

Back, shoulder & chest stretching As a warm up

Day 5 Lat pull downs Back 4 6 to10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Close grip lat pull downs Chest 4 6 to10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Seated chest press Chest 4 6 to10 60% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

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12
6.1 MUSCLE GAIN WORKOUT
challenger 140 INTERMEDIATE MUSCLE GAIN WORKOUT
45 minutes 4 days a week. Intensity: high Do this program for 6 weeks then move onto the advanced program

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Back, shoulders & chest stretching As a warm up

Day 1 Lat pull downs Back 5 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Seated Pec deck Chest 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Seated chest press Chest 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

REST DAY

Hamstring, quad & full leg stretching As a warm up

Day 3 Seated leg extensions Legs 5 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Standing single leg hamstring curls Legs 4 each leg 6 to10 70% of max. Weight should allow minimum of 6 reps Superset between left and right leg

Jumping lunges Legs 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

REST DAY

Tricep, shoulder,bicep stretching As a warm up

Day 5 Seated tricep press Arms 5 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Tricep push downs Arms 5 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Reverse grip tricep push downs Arms 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

REST DAY

Shoulders, back & biceps stretching As a warm up

Day 7 Straight arm lat pull backs Back 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Reverse grip lat pull down Back 4 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3

Seated chest press Chest 5 6 to10 70% of max. Weight should allow minimum of 6 reps 1 min. rest between each set; tempo 2:1:3
 6.1 MUSCLE GAIN WORKOUT
challenger 140 ADVANCED MUSCLE GAIN WORKOUT
60 minutes 6 days a week. Intensity: until failure Do this program for 10-12 weeks

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Chest & shoulder stretching As a warm up

Day 1 Seated pec deck Chest 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Seated chest press Chest 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Push ups on floor (or trojan push-up grips) Chest 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Seated tricep press Arms 6 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Hamstring, quad & full leg stretching As warm up
Day 2 Seated leg extensions Legs 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Standing single leg hamstring curls Legs 4 each leg 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between each leg
Jumping lunges Legs 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Single leg standing calve raises, body weight Legs 4 each leg 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between each leg
Back & shoulder stretching As warm up
Day 3 Lat pull downs Back 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Straight arm lat pull backs Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Reverse grip lat pull down Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Narrow reverse grip lat pull down Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Tricep & bicep stretching As warm up
Day 4 Seated tricep press Arms 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Reverse grip tricep extension Arms 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Tricep push downs Arms 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Floor crunches Abs 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Hamstring, quad & full leg stretching As warm up
Day 5 Seated leg extensions Legs 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Standing single leg hamstring curls Legs 4 each leg 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between each leg
Jumping lunges Legs 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set; tempo 2:1:3
Single leg standing calve raises, body weight Legs 4 each leg 6 to10 85% of max. Weight should allow minimum of 6 reps Supersetted between each leg
Back and shoulder stretching As warm up
Day 6 Lat pull downs Back 5 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Straight arm lat pull backs Back 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3
Seated pec dec Chest 4 6 to10 85% of max. Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2:1:3

13
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
14
6.2 TONING WORKOUT
challenger 140 beginner TONING workout
30 minutes 3 days a week. Intensity: medium Do this program for 6 - 8 weeks then move onto the intermediate program

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Tricep, shoulder & bicep stretching As a warm up

Day 1 Seated tricep press Arms 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1

Reverse grip tricep push downs Arms 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1

Tricep push downs Arms 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1

REST DAY

Hamstring, quad & full leg stretching As a warm up

Day 3 Seated leg extensions Legs 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set; tempo 1:0:1

Standing single leg hamstring curls Legs 3 each leg 15-20 45% of max. Weight should allow minimum of 15 reps superset between left and right leg

Jumping lunges Legs 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set tempo 1:0:1

REST DAY

Back, shoulder & chest stretching As a warm up

Day 5 Lat pull downs Back 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set tempo 1:0:1

Seated Pec deck Chest 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set tempo 1:0:1

Seated chest press Chest 3 15-20 45% of max. Weight should allow minimum of 15 reps 1 min. rest between each set tempo 1:0:1
 6.2 TONING WORKOUT
challenger 140 INTERMEDIATE TONING workout
45 minutes 4 days a week. Intensity: high do this program for 6 - 8 weeks then move onto the advanced program

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Back, shoulders & chest stretching As a warm up

Day 1 Reverse grip lat pull downs Back 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

Seated Pec deck Chest 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

Seated chest press Chest 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

REST DAY

Hamstring, quad & full leg stretching As a warm up

Day 3 Seated leg extensions Legs 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

Standing single leg hamstring curls Legs 4 each leg 15-20 65% of max. Weight should allow minimun of 15 reps Superset between left and right leg

Jumping lunges Legs 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

REST DAY

Tricep, shoulder,bicep stretching As a warm up

Day 5 Seated tricep press Arms 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

Tricep push downs Arms 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

Reverse grip tricep push downs Shoulders 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set tempo 1:0:1

REST DAY

Hamstring ,quad, back stretching As a warm up

Day 7 Seated leg extensions Legs 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1

Standing single leg hamstring curls Legs 4 each leg 15-20 65% of max. Weight should allow minimun of 15 reps Superset between left and right leg

15
Wide grip lat pull downs Back 4 15-20 65% of max. Weight should allow minimun of 15 reps 1 min. rest between each set; tempo 1:0:1
16
6.2 TONING WORKOUT
challenger 140 ADVANCED TONING workout
60 minutes 6 days a week. Intensity: until failure Do this program for 10-12 weeks

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Chest & shoulder stretching As warm up

Day 1 Seated pec deck Chest 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1
Seated chest press Chest 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1
Push ups on floor (or trojan push-up grips) Chest 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1
Wide grip lat pull downs Back 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1
Hamstring, quad & full leg stretching As warm up
Day 2 Seated leg extensions Legs 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Standing single leg hamstring curls Legs 4 each leg 15-20 75% of max. Weight should allow minimun of 15 reps Supersetted
Jumping lunges Legs 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set; tempo 1:0:1
Body weight calve raise, single leg Legs 4 each leg 15-20 75% of max. Weight should allow minimun of 15 reps Supersetted
Back and tricep stretching As warm up
Day 3 Lat pull downs Back 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Straight arm lat pull backs Back 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Tricep push downs Arms 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Reverse grip tricep push downs Arms 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Chest and shoulder stretching As warm up
Day 4 Seated pec deck chest 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Seated chest press chest 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Push ups on floor (or trojan push-up grips) chest 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Wide grip lat pull downs Back 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Hamstring, quad & full leg stretching As warm up
Day 5 Seated leg extensions Legs 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Standing single leg hamstring curls Legs 4 each leg 15-20 75% of max. Weight should allow minimun of 15 reps Supersetted
Jumping lunges Legs 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Body weight calve raise, single leg Legs 4 each leg 15-20 75% of max. Weight should allow minimun of 15 reps Supersetted
Shoulder, back, bicep & chest
stretching As warm up
Day 6 Lat pull downs Back 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Straight arm lat pull backs Back 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Tricep push downs Arms 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
Reverse grip tricep push downs Arms 4 15-20 75% of max. Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1:0:1
 6.3 WEIGHT LOSS WORKOUT
challenger 140 beginner WEIGHT LOSS workout
30 minutes 3 days a week. Intensity: medium Do this program for 6 - 8 weeks then move onto the intermediate program

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Tricep, shoulder & chest stretching As warm up

Day 1 Seated pec deck Chest 3 25-30 40% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1

Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests

Reverse grip tricep push downs Arms 3 25-30 40% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1

Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests

REST DAY

Hamstring, quad & full leg stretching As warm up

Day 3 Seated leg extensions Legs 3 25-30 40% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1

Rope skipping (double foot) Legs, cardio 3 30 sec Both feet hopping together Superset with above exercise. No rests

Standing single leg hamstring curls Legs 3 each leg 25-30 40% of max. Weight should allow minimun of 25 reps Do left and right leg, then skip

Rope skipping (double foot) Legs, cardio 3 30 sec Both feet hopping together Superset with above exercise. No rests

REST DAY

Back & shoulder stretching As warm up

Day 5 Lat pull downs Back 3 25-30 40% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1

Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests

Seated chest press Chest 3 25-30 40% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1

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Rope skipping Legs, cardio 3 30 sec Alternating one leg skipping Superset with above exercise. No rests
18
6.3 WEIGHT LOSS WORKOUT
challenger 140 INTERMEDIATE WEIGHT LOSS workout
45 minutes 4 days a week. Intensity: high Do this program for 6 - 8 weeks then move onto the advanced program
Day Exercise Muscle Sets Reps Intensity Notes/
GROUP EXERCISE EXECUTION
Back, shoulders & chest stretching As warm up
Day 1 Reverse grip lat pull downs Back 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1
Burpie’s Full body, 4 15 Superset with above. Jump as high as possible
cardio
Seated Pec deck Chest 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1
Burpie’s Full body, 4 15 Superset with above. Jump as high as possible
cardio
Seated chest press Chest 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1
Rest day
Hamstring, quad & full leg stretching As warm up
Day 3 Seated leg extensions Legs 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1
High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise
Standing single leg hamstring curls Legs 4 each leg 25-30 50% of max. Weight should allow minimun of 25 reps Do left and right leg before supersetting
with skipping
High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise
Cable front squats Legs 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set tempo 1:0:1
REST DAY
Tricep, Shoulders, & biceps stretching As warm up
Day 5 Reverse grip tricep push downs Arms 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1
Burpie’s Full body, 4 15 Superset with above. Jump as high as possible
cardio
Tricep push downs Arms 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1
Burpie’s Full body, 4 15 Superset with above. Jump as high as possible
cardio
Seated tricep press Arms 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1
REST DAY
Shoulders, back & biceps stretching As warm up
Day 7 Straight arm lat pull backs Back 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1
High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise
Wide grip lat pull downs Back 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1
High knee skipping Cardio, legs 4 1 min. Alternating leg skipping Superset with above exercise
Seated Pec deck Chest 4 25-30 50% of max. Weight should allow minimun of 25 reps 1 min. rest between each set; tempo 1:0:1
 6.3 WEIGHT LOSS WORKOUT
challenger 140 ADVANCED WEIGHT LOSS workout
60 minutes 6 days a week. Intensity: until failure Do this program for 10-12 weeks

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Chest & shoulder stretching As warm up

Day 1 Seated pec deck Chest 3 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1
Burpie’s Full body,
cardio 3 30 Superset with above. Jump as high as possible
Seated chest press Chest 3 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1
Burpie’s Full body,
cardio 3 30 Superset with above. Jump as high as possible
Push ups on floor (or push-up grips) Chest 3 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1
Burpie’s Full body,
cardio 3 30 Superset with above. Jump as high as possible
Hamstring, quad & full leg stretching As warm up
Day 2 Seated leg extensions Legs 3 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1:0:1
Floor/mat crunches Abs 3 1 min. As many as you can do in 1 min.
Standing single leg hamstring curls Legs 3 each leg 25-30 60% of max. Weight should allow minimun of 25 reps Supersetted
Floor/mat crunches Abs 3 1 min. As many as you can do in 1 min.
Body weight squats Legs 3 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1
Floor/mat crunches Abs 3 1 min. As many as you can do in 1 min.
Body weight calve raises Legs 4 each leg 25-30 60% of max. Weight should allow minimun of 25 reps Supersetted
Back & shoulder stretching As warm up
Day 3 Lat pull downs Back 4 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1:0:1
High knee skipping Cardio, legs 3 1 min. Alternating leg skipping Superset with above exercise
Straight arm lat pull backs Back 4 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1:0:1
High knee skipping Cardio, legs 3 1 min. Alternating leg skipping Superset with above exercise
Narrow reverse grip lat pull down Back 4 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1
High knee skipping Cardio, legs 3 1 min. Alternating leg skipping Superset with above exercise

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20
6.3 WEIGHT LOSS WORKOUT
challenger 140 ADVANCED WEIGHT LOSS workout (CONT. )
60 minutes 6 days a week. Intensity: until failure Do this program for 10-12 weeks

Day Exercise Muscle Sets Reps Intensity Notes/

GROUP EXERCISE EXECUTION

Tricep and bicep stretching As warm up

Day 4 Burpie’s Full Body,
cardio 3 30 30 sec rest between each set tempo 1:0:1
Seated tricep press Arms 4 25-30 60% of max. Weight should allow minimun of 25 reps Superset with above exercise
Burpie’s Full Body,
cardio 3 30 30 sec rest between each set tempo 1:0:1
Tricep push downs Arms 4 25-30 60% of max. Weight should allow minimun of 25 reps Superset with above exercise
Burpie’s Full Body,
cardio 3 30 30 sec rest between each set; tempo 1:0:1
Reverse grip tricep push downs Arms 4 25-30 60% of max. Weight should allow minimun of 25 reps Superset with above exercise
Hamstring ,quad, full leg stretching As warm up
Day 5 Seated leg extensions Legs 3 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1:0:1
Floor/mat crunches Abs 3 30 As many as you can do in 1 min
Standing single leg hamstring curls Legs 3 each leg 25-30 60% of max. Weight should allow minimun of 25 reps Supersetted
Floor/mat crunches Abs 3 30 As many as you can do in 1 min
Body weight squats Legs 4 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1
Floor/mat crunches Abs 3 30 As many as you can do in 1 min
Body weight clave raises Legs 4 25-30 60% of max. Weight should allow minimun of 25 reps Supersetted
Shoulders, back, biceps, chest
stretching As warm up
Day 6 Close grip lat pull downs Back & arms 4 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1:0:1
High knee skipping Cardio, legs 3 1 min alternating leg skipping As many as you can do in 1 min
Seated tricep press Arms 4 25-30 60% of max. Weight should allow minimun of 25 reps Supersetted
High knee skipping Cardio, legs 3 1 min alternating leg skipping As many as you can do in 1 min
Seated pec dec Shoulders 4 25-30 60% of max. Weight should allow minimun of 25 reps 30 sec rest between each set; tempo 1:0:1
High knee skipping Cardio, legs 3 1 min alternating leg skipping
 7. TRAINING LOG
DATE EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4

MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN

SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT

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