Trojan POWER CAGE 400 Care Instructions And Assembly Manual

[Page 1] Trojan POWER CAGE 400

POWER CAGE 400 HOME GYM HOME GYM CARE INSTRUCTIONS AND ASSEMBLY MANUAL TROJAN MY SPACE MY TIME ® # 1 HOME FITNESS SO UTH AFRI CA’ S SI N CE 1981 CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS M...

[Page 2] Trojan POWER CAGE 400

INDEX PAGE 1. SAFETY INSTRUCTIONS 3 2. PRE ASSEMBLY CHECK LIST 4 3. HARDWARE LIST 5 4. ASSEMBLY STEPS (CAGE) 7 5. ASSEMBLY STEPS (BENCH) 12 6. FITNESS TIPS AND TECHNIQUES 14 7. CONDITIONING GUIDELINES 15 8. WARM-UP AND COOL-...

[Page 3] Trojan POWER CAGE 400

769-3 1. SAFETY INSTRUCTIONS WARNING : To reduce the risk of serious injury, read the following safety instruction before using the TROJAN POWER CAGE 400. 1. Use the TROJAN POWER CAGE 400 only on a level surface. 2. Keep children and pets away from ...

[Page 4] Trojan POWER CAGE 400

769-4 Thank you for choosing the TROJAN POWER CAGE 400. We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest. Yes, it’s a p...

[Page 5] Trojan POWER CAGE 400

769-5 3. HARDWARE LIST (CAGE) NOTE : The described parts are all you need to assemble this machine. Before starting assembly, please check the hardware packing to make sure they are included. No. Discription Q’ty 44 Hex Bolt (3/8” x 3-7/8”) 2...

[Page 6] Trojan POWER CAGE 400

769-6 HARDWARE LIST (BENCH) NOTE : The described parts are all you need to assemble this machine. Before starting assembly, please check the hardware packing to make sure they are included. No. Discription Q’ty 29 Hex Bolt (3/8” x 3-1/8” ) 1 ...

[Page 7] Trojan POWER CAGE 400

769-7 STEP 01 • Push (50 x 50mm) Square End Plug (33) into both ends of Base Frame (5), push (50 x 75mm) Square End Plug (35) into top of Front Support Frame (7). • Connect two Base Frames (5) using Back Cross Frame (1), Motif Plate (2) with fo...

[Page 8] Trojan POWER CAGE 400

769-8 ASSEMBLY STEPS (CAGE) STEP 02 • Push (45 x 45mm) Square End Plug (34) into top of Back Support Frame (9), and attach Back Support Frame (9) to Back Base Frame (3) using (3/8”x l”) Hex Bolts (50) and (3/8”) Washers (56) and (3/8”) Loc...

[Page 9] Trojan POWER CAGE 400

769-9 ASSEMBLY STEPS (CAGE) STEP 03 • Thread eye of the Upper Cable (43) through pulley housing on Back Top Cross Frame (10). • Install Pulley (31) into pulley housing using (14.5mm) Bushing (52), (3/8” x 2-5/8”) Hex Bolts (46), (3/8”) Was...

[Page 10] Trojan POWER CAGE 400

769-10 STEP 04 • Attach two Single Pulley Bracket (26) to brackets on Center Vertical Frame (8) using (M8 x 63mm) Hex Bolt (51), (8mm) Washer (54) and (M8) Locknut (53). • Attach Pulley (31) into Single Pulley Bracket (31) using (3/8” x l-3/4...

[Page 11] Trojan POWER CAGE 400

769-11 ASSEMBLY STEPS (CAGE) STEP 05 • Thread Lower Cable (41) through bottom pulley housing of Center Vertical Frame (8) and the other back pulley house as shown. • Install Pulley (31) into pulley housing using (3/8” x 25/8”) Hex Bolt (48)...

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769-12 STEP 01 • Push 2” Oblique Square End Cap (17) onto both ends of Front Base Frame (1). • Press Little Rubber Pad (24) into the hole of Front Base Frame (1) as shown. • Push 2” Oblique Square End Cap (17) onto both ends of Back Base ...

[Page 13] Trojan POWER CAGE 400

769-13 STEP 02 • Push 50x45mm Square Bushing (18) onto top of Center Support Frame (3) • Insert 45mm Square End Plug (26) into the top of Leg Developer Adjustable Frame (15) • Insert Leg Developer Adjustable Frame (15) into Center Support Frame...

[Page 14] Trojan POWER CAGE 400

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 ...

[Page 15] Trojan POWER CAGE 400

769-15 7. CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time on the equipment; a few m...

[Page 16] Trojan POWER CAGE 400

769-16 5 4 1 2 3 8. 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 tem- perature, heart r...

[Page 17] Trojan POWER CAGE 400

769-17 9. EXERCISE PROGRAM DEVELOPING AN EXERCISE PROGRAMME For the first month of training you should allow your body to adjust to its new workload. For the 2 to 4 weeks you should only perform one work set of each exercise, only increasing the...

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769-18 EXERCISE PROGRAM Reps and Sets Repetitions (Reps) is the term used to denote the number of consecutive times a certain movement is repeated without a break, while Sets denotes how many times you should repeat that exercise in a training sessi...

[Page 19] Trojan POWER CAGE 400

769-19 LAT PULL DOWN (BACK) Attach lat bar to high pulley. In a seated position, facing away from the machine, pull the lat bar to the back of your neck. Return the bar in a controlled man- ner to the start position. LAT PULL DOWN (FRONT) Attach l...

[Page 20] Trojan POWER CAGE 400

769-20 FLAT BENCH PRESS Adjust bench to a flat position. Lift bar of the rest. Bring bar down until it touches your chest. Return the bar in a controlled manner to the start position. INCLINE BENCH PRESS Adjust bench to an incline position. Lif...

[Page 21] Trojan POWER CAGE 400

769-21 STANDING SHOULDER PRESS Stand with the bar in front of your shoulders. With a wide grip, push weight above your head until your arms are fully extended. Return the bar in a controlled manner to the start position. SQUATS BACK Let the bar...

[Page 22] Trojan POWER CAGE 400

769-22 BACK HIP EXTENSION Use low pulley with ankle strap. Stand facing the machine. Keeping your leg straight, kick back as far as possible. Return in a controlled manner to the start position. EXERCISE PROGRAM START POSITION FINISH POSITION LEG...

[Page 23] Trojan POWER CAGE 400

769-23 BICEP CURLS Grip the lower lat bar. Stand upright and using a narrow grip, with palms facing up, curl the bar towards your chest, using only your biceps. Return the bar in a controlled man- ner to the start position. TRICEP PUSH DOWN Grip ...

[Page 24] Trojan POWER CAGE 400

769-24 REVERSE PREACHER CURL Use preacher curl cushion provided and adjust to desired height. Sit on the bench with your arms resting on the cushion, palms facing down. Pull the bar up to your chin. Return to starting position maintaining contr...

[Page 25] Trojan POWER CAGE 400

769-25 10. FREQUENTLY ASKED QUESTIONS Q1. How do I maintain my cables? 1. The cables work in conjunction with the pulleys. When assembling the unit; make sure not to over tighten the pulleys. The pulleys are meant to move freely. 2. Befor...

[Page 26] Trojan POWER CAGE 400

769-26 11. PARTS LIST (CAGE) No. Discription Q’ty 769-C-01 Back Across Frame 1 769-C-02 Motif Plate 1 769-C-03 Back Base Frame 1 769-C-04 Top Across Frame 1 769-C-05 Base Frame 2 769-C-06 Support Plate 2 769-C-07 Front Support Frame 2 769-C-08...

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769-27 PART LIST (CAGE) No. Discription Q’ty 769-C-22 Backrest Cushion 1 769-C-23 Weight Plate Sleeve 1 769-C-24 Float Pulley Bracket 1 769-C-25 Double Pulley Bracket (B) 1 769-C-26 Single Pulley Bracket 2 769-C-27 Reinforce Ment Patch (50 x ...

[Page 28] Trojan POWER CAGE 400

769-28 PART LIST (CAGE) No. Description Q’ty 769-C-01 Back Across Frame 1 769-C-02 Motif Plate 1 769-C-03 Back Base Frame 1 769-C-04 Top Across Frame 1 769-C-05 Base Frame 2 769-C-06 Support Plate 2 769-C-07 Front Support Frame 2 769-C-08 Center Ve...

[Page 29] Trojan POWER CAGE 400

769-29 PART LIST (BENCH) No. Discription Q’ty 769-B-01 Front Base Frame 1 769-B-2 Back Base Frame 1 769-B-3 Center Support Frame 1 769-B-4 Seat Support Frame 2 769-B-5 Backrest Support Frame 2 769-B-6 Seat Cushion 1 769-B-7 Backrest Cush...

[Page 30] Trojan POWER CAGE 400

769-30 PART LIST (BENCH) No. Description Q’ty 769-B-01 Front Base Frame 1 769-B-02 Back Base Frame 1 769-B-03 Center Support Frame 1 769-B-04 Seat Support Frame 2 769-B-05 Backrest Support Frame 2 769-B-06 Seat Cushion 1 769-B-07 Backrest Cushion 1...

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769-31 12. EXPLODED DRAWING ...

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769-32 13. TROJAN 1 YEAR LIMITED WARRANTY Masstores (Pty)Ltd (“the Supplier”) hereby provides a limited warranty to the original purchaser of this product (“the Consumer”) that this product will be free of manufacturing defects in materials ...

[Page 33] Trojan POWER CAGE 400

769-33 Masstores (Pty) Ltd 16 Peltier Drive, Sunninghill Sandton, Johannesburg, South Africa Proof of Purchase Any claim in terms of the warranty must be supported by a proof of purchase or a warranty number. Warranty numbers can be issued through c...

[Page 34] Trojan POWER CAGE 400

769-34 14. TROJAN REPAIRS PROCEDURE 1. Procedure for repairs Should you experience any faults or breakdowns on your Trojan equipment, please adhere to the following procedure to have the fault rectified speedily and professionally. • Do not re...

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