challenger 150 exercise program

TROJANMY SPACE MY TIME

®

CAUTIONREAD ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT.

KEEP THIS MANUAL FORFUTURE REFERENCE

CHALLENGER 150• 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 8

6. EXERCISE PROGRAMS 13

6.1 MUSCLE GAIN 13

6.2 TONING 16

6.3 WEIGHT LOSS 19

7. TRAINING LOG 22

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.

• Beinstalledbyourteamofinstallers.

PROPERUSAGE• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat

TROJAN equipment is used properly to avoid injury.

• Injuriesmayresultfromexercisingimproperlyorexcessively.

• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.

• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN

equipment to avoid injury.

• Donotattempttoadjustanyseats/pads/pulleys/weightsorothermovingpartswhileyouareonyourTROJAN

equipment.

• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorizedservicerepresentativeonly.

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

ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.

4

INSPECTION• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipment

use only replacement parts supplied by TROJAN.

• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.

• Cablesandstrapsposeanextremedangerifusedwhenfrayed.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• ThisTROJANCHALLENGER150maynotbeusedbypersonsweighingmorethan100kg.

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.Aerobicexercisefitnessispromotedbyanyactivitythatusesyourlargemuscle-arms,legs,orbuttock,forexample.Yourheartbeatsquicklyandyoubreathedeeply.Anaerobicexerciseshouldbepartofyourentireexerciseroutine.

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

2.FITNESSTIPSANDTECHNIQUES

Trapezius

Posterior

TricepLatissimus Dorsi

Gluteals

Hamstrings

Gastrocnemius

TrapeziusAnteriorPectoralis MajorSerratus AnteriorBicepsAbdominalSartorius

Quadriceps

Tibialis

MUSCLECHARTCHALLENGER 150 HOME GYMTheexerciseroutinethatisperformedwiththeCHALLENGER150HOMEGYMwilldevelopthewholebody.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.EXERCISETERMS:CHESTANDSHOULDER

Seated 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.

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).

4.TRAININGTERMS:

Pleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.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,thepauseandthe

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

% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivingexercise eg.Ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10repswouldbe45kgpushed10times

Superset Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingthefirstexercisewithoutpausing

8

Upright shoulder Standwithlegsslightlyapart,backrows straight. Grasp the bar in an overhand

grip, with hands shoulder width apart. Inhale and pull the bar up along the bodytothechin,keepingtheelbowsashighaspossible.Exhalewhileloweringbackdown.

HAMSTRING,QUAD,FULLLEG

Seated leg Sitontheseatandslotyouranklesextensions behindtheanklepad.Inhaleand raise legs in a controlled motion to horizontal.Exhalewhileloweringlegs to start.

5.EXERCISETERMS(CONT.):

Cable Side Lateral Stand at 90º to the gym with yourRaise backstraightandlegsslightlyapart. Graspanklestrapinyourhandand keepyourarmnexttoside.Inhale and raise your arm parallel to the groundtoshoulderheight.Exhale whileloweringbackdown.

9

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

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

Cable front squats Hold the lower pulley bar in an underhand grip up against your chest: inhaledeeply,slightlyarchback,rotatingpelvisforward,andlookforward.With legs shoulder width apart, toes slightlyoutwards,lowerbuttocksdowntowardsflooruntilthighsarehorizontalwithfloor.Exhaleandstraightenlegstolifttorsobackuptoendmotion.

Single leg standing Stand on one leg with the othercalve raises leg hanging bent. Use one hand for

support or balance, and the other to hold the lower cable. Rise up onto toes, keepingthekneestraightorslightlyflexed.Thenlowerbackdown,returningto start position.

EXERCISETERMS(CONT.):

Hip Adduction Stand at 90º to the gym and attach the anklestraptoyourlegfurtherestfromthe gym. Hold onto the gym for support. Inhalewhilstextendingyourlegoutwards.Exhalewhilstreturninglegtostartposition.

10

BACKANDSHOULDER

Lat pull downs Sit facing the equipment, gripping the bar with a wide overhand grip. Inhale and pull the bar down to chest, while pullingtheelbowsback.Exhalewhilereturning the arms to start position.

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.

Bent over cable Stand facing the lower pully. Grip therows with lat bar latbarwithwideoverhandgrip.Back

angle should be 45 degree’s. Pull the bar uptochestwhileinhaling,thenexhaleand retun arms to straight.

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.


11

TRICEPANDBICEP

Standing bar Stand with legs slightly apart, armsbicep curls extended.Gripthebarwithan

underhand grip. Inhale and raise forearmsbybendingelbows,keepelbowsfixedatyourside.Exhaleandlowerbackdown.

Standing reverse Stand with legs slightly apart, arms cable curls extended.Gripthebarwithan

overhand grip. Inhale and raise forearms bybendingelbows,keepelbowsfixedatyourside.Exhaleandlowerbackdown.

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.

Reverse grip tricep Stand facing the equipment, grip handlepush downs from the overhead pully with an

underhand grip. Keeping elbows by your side inhale and straighten forearms by extendingdownwards.Keepyourwristsfixed.Exhaleandlowerbackinsametrackofmotion.


12

SHOULDERS,BACK,BICEPS,CHEST

Floor seated Sit on the floor or a mat facing thelow row equipment. Grip the handle with an

underhand grip, and hands shoulder width apart. Inhale and pull the bar to yoursternumwhilekeepingelbowsasfarbackaspossible.Exhaleandreturnto straight.

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.

Low pulley Withbacktowardstheequipmentandfront raises floor pulley between feet. Grip the bar

with hands shoulder width and in an overhand grip. Inhale and lift bar with straight arms till they are parallel to the ground,thenlowerback.


13

CHALLENGER150

BEGIN

NER

30m

inutes3daysaweek.

Intensity:m

edium

Dothisprogramfo

r4weeksthenmoveon

totheinterm

ediateprogram

DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Trice

p,sho

ulde

r&bicep

Day1S

tandingbarbicepcurls

Arm

s4

6to1060%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

Uprightsho

ulderrows

Shou

lders

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Ham

string

,qua

d&fu

llleg

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;tempo

2:1:3

Cablefron

tsquats

Legs

36to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

1min.restbetweeneachsettem

po2:1:3

REST

DAY

Bac

k,sho

ulde

r&che

st

Day5L

atpulldow

ns

Back

46to1060%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

SeatedPecdeck

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

6.1MUSCLEG

AIN

WORKOUT

14

CHALLENGER150

INTERMEDIATE

45m

inutes4daysaweek.

Intensity:high

Dothisprogramfo

r6weeksthenmoveon

totheadvancedprogram

DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Bac

k,sho

ulde

rs&

che

st

Day1Latpulldo

wns

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

string

,qua

d&fu

llleg

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

Supersetbetweenleftandrightleg;tempo

2:1:3

Cablefron

tsquats

Legs

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Sho

ulde

rs,b

ack&bicep

s

Day5S


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

Uprightsho

ulderrows

Shou

lders

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

REST

DAY

Sho

ulde

rs,b

ack&bicep

s

Day7S

traightarmlatpullbacks

Back

46to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Standingreversegrip

bicepcablecurls

Arm

s4

6to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Lowpulleyfro

ntraises

Shou

lders

56to1070%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

6.1MUSCLEG

AIN

WORKOUT

15

CHALLENGER150

ADVANCED

60m

inutes6daysaweek.

Intensity:untilfailure

Dothisprogramfo

r10-12weeks

DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Che

st&

sho

ulde

r

Day1S

eatedpecdeck

Chest

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps

30secrestbetweeneachset;tem

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

Uprightsho

ulderrows

Shou

lders

66to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Ham

string

,qua

d&fu

llleg

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;tempo

2:1:3

Cablefron

tsquats

Legs

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Singlelegstandingcalveraises

Legs

4eachleg

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


2:1:3

Bac

k&sho

ulde

r

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

Be

ntovercablerowswithlatbar

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

Trice

p&bicep

Day4S


Arm

s5

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Standingreversecablecurls

Arm

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

Re


wns

Arm

s5

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Ham

string

,qua

d&fu

llleg

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


2:1:3

Cablefron

tsquats

Legs

46to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3


Legs

4eachleg

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


2:1:3

Sh

oulder,b

ack,bicep

&che

st

Day6Floorseatedlowrow

Back&arm

s4

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Seatedtriceppress

Arm

s4

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Lowpulleyfro

ntraises

Shou

lders

56to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

Standingcablecurl

Arm

s4

6to1085%ofm

ax.W

eightshou

ldallowm

inimum

of6

reps


po2:1:3

6.1MUSCLEG

AIN

WORKOUT

16

CHALLENGER150

BEGIN

NERTONIN

GW

ORKOUT

30m

inutes3daysaweek.

Intensity:m

edium

Dothisprogramfo

r4weeksthenmoveon

totheinterm

ediateprogram

DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Trice

p,sho

ulde

r&bicep

Day1S


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

Uprightsho

ulderrows

Shou

lders

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

REST

DAY

Ham

string

,qua

d&fu

llleg

Day3S

eatedlegextensions

Legs

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1


gcurls

Legs

3eachleg

15-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5repsSupersetb

etweenleftandrightleg;tempo

1:0:1

Cablefron

tsquats

Legs

315-20

45%ofm

ax.W

eightshou

ldallowm

inimum

of1

5reps1m


po1:0:1

REST

DAY

Bac

k,sho

ulde

r&che

st

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

17

CHALLENGER150

INTERMEDIATETONIN

GW

ORKOUT

45m

inutes4daysaweek.

Intensity:high

dothisprogramfo

r6weeksthenmoveon


DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Bac

k,sho

ulde

rs&

che

st

Day1R

eversegrip

latpulldo

wns

Back

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1

min.restbetweeneachset;tem

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

string

,qua

d&fu

llleg

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

upersetb

etweenleftandrightleg;tempo

1:0:1

Cablefron

tsquats

Legs

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

REST

DAY

Sho

ulde

rs,b

ack&bicep

s

Day5S


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

Uprightsho

ulderrows

Shou

lders

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

REST

DAY

Sho

ulde

rs,b

ack&bicep

s

Day7S


Back

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

Standingreversegrip

bicepcablecurls

Arm

s4

15-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

Lowpulleyfro

ntraises

Shou

lders

415-20

65%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps1


po1:0:1

6.2TONIN

GW

ORKOUT

18

CHALLENGER150

ADVANCEDTONIN

GW

ORKOUT

60m

inutes6daysaweek.


Dothisprogramfo

r10-12weeks

DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Che

st&

sho

ulde

r

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

Uprightsho

ulderrows

Shou

lders

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Ham

string

,qua

d&fu

llleg

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;tem

po1:0:1

Cablefron

tsquats

Legs

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1


Legs

4eachleg

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5repsS

upersetted;tem

po1:0:1

Bac

k&sho

ulde

r

Day3L

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

Be


Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Narrowreversegrip

latpulldo

wn

Back

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Trice

p&bicep

stretch

ing

Day4S


Arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Standingreversecablecurls

Arm

s4

15-20

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

Ham

string

,qua

d&fu

llleg

Day5S

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;tem

po1:0:1

Cablefron

tsquats

Legs

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1


Legs

4eachleg

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5repsS

upersetted;tem

po1:0:1

Sh

oulder,b

ack,bicep

&che

st

Day6Floorseatedlowrow

Back&arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Seatedtriceppress

Arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Lowpulleyfro

ntraises

Shou

lders

415-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

Standingcablecurl

Arm

s4

15-20

75%ofm

ax.W

eightshou

ldallowm

inimunof1

5reps3


po1:0:1

6.2TONIN

GW

ORKOUT

19

CHALLENGER150

BEGIN

NERW

EIG

HTLOSSW

ORKOUT

30m

inutes3daysaweek.

Intensity:m

edium

Dothisprogramfo

r4weeksthenmoveon

totheinterm

ediateprogram

DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Trice

p,sho

ulde

r&bicep

stretch

ing

Day1S


Arm

s3

25-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1

min.restbetweeneachsettem

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

string

,qua

d&fu

lllegstretching

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

ba

ck,sho

ulde

r&che

ststretch

ing

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

SeatedPecdeck

Chest

325-30

40%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Ro

peskipp

ing

Legs,cardio

330secAlternatingon

elegskipping

Supersetwithabo

veexercise

.Norests

6.3W

EIG

HTLOSSW

ORKOUT

20

CHALLENGER150

INTERMEDIATEW

EIG

HTLOSSW

ORKOUT

45m

inutes4daysaweek.

Intensity:high

Dothisprogramfo

r6weeksthenmoveon


DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Bac

k,sho

ulde

rs&

che

ststretch

ing

Day1R

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.ju

mpashighaspossib

le

SeatedPecdeck

Chest

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Bu

rpie’s

Fullbo

dy

415

Supersetwithabo

ve.ju

mpashighaspossib

le

Seatedchestpress

Chest

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

rest

day

Ham

string

,qua

d&fu

lllegstretching

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

Sho

ulde

rs,b

ack&bicep

sstretching

Day5S


Arm

s

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Bu

rpie’s

Fullbo

dy

415

Supersetwithabo

ve.ju

mpashighaspossib

le

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.ju

mpashighaspossib

le

Uprightsho

ulderrows

Shou

lders

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

REST

DAY

Sho

ulde

rs,b

ack&bicep

sstretching

Day7S


Back

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Highkneeskipp

ing

Cardio,legs

41min.


Supersetwithabo

veexercise

Standingreversegrip

bicepcablecurls

Arm

s4

25-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

Highkneeskipp

ing

Cardio,legs

41min.


Supersetwithabo

veexercise

Lowpulleyfro

ntraises

Shou

lders

425-30

50%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps1


po1:0:1

6.3W

EIG

HTLOSSW

ORKOUT

21

CHALLENGER150

ADVANCEDW

EIG

HTLOSSW

ORKOUT

60m

inutes6daysaweek.


Dothisprogramfo

r10-12weeks

DAYEXERCISE

MUSCLE

SETS

REPSIN

TENSIT

Y

NOTES/

GROUP

EXERCISEEXECUTIO

N

Che

st&

sho

ulde

rstretching

Day1S

eatedpecdeck

Chest

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Bu

rpie’s

Fullbo

dy

330

Supersetwithabo

ve.ju

mpashighaspossib

le

Seatedchestpress

Chest

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Bu

rpie’s

Fullbo

dy

330

Supersetwithabo

ve.ju

mpashighaspossib

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

330

Supersetwithabo

ve.ju

mpashighaspossib

le

Uprightsho

ulderrows

Shou

lders

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Ham

string

,qua

d&fu

lllegstretching

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

.

Cablefron

tsquats

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

.


Legs

3eachleg

25-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5repsS

upersetted

Bac

k&sho

ulde

rstretching

Day3L

atpulldow

ns

Back

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min.


Supersetwithabo

veexercise

Straightarm

latpullbacks

Back

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min.


Supersetwithabo

veexercise

Be


Back

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

Highkneeskipp

ing

Cardio,legs

31min.


Supersetwithabo

veexercise

Narrowreversegrip

latpulldo

wn

Back

325-30

60%ofm

ax.W

eightshou

ldallowm

inimunof2

5reps3


po1:0:1

6.3W

EIG

HTLOSSW

ORKOUT

22

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 150 exercise program

Documents