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QUESTIONS?
At FreeMotion Fitness, we are
committed to providing corn=
piete customer satisfaction,
if
you have questions, please
contact the authorized dealer
where you purchased
strength equipment.
the
www.freemotionfitness.com
TABLE OF CONTENTS
WARNING DECAL PLACEMENT .............................................................
IMPORTANT PRECAUTIONS ................................................................
BEFORE YOU BEGIN ......................................................................
ASSEMBLY ..............................................................................
ADJUSTMENT ...........................................................................
MAINTENANCE
..........................................................................
CABLE DIAGRAM .........................................................................
EXERCISE GUIDELINES ...................................................................
LIMITED WARRANTY ......................................................................
PART LIST ..............................................................................
EXPLODED DRAWING ....................................................................
HOW TO CONTACT CUSTOMER CARE ...............................................
3
4
5
6
11
12
13
14
16
17
18
Back Cover
cover)
Decal 1 (GZ7008)
Decal 5 (GZ7376)
DO NOT USE
MACHINE
FROM
THIS SIDE
Part # 70()_
7005-1199
Decal 6 (GZ7005)
Decal 2 (GZ7006)
beginning
an
Decal 3
(GZ7026)
pin is completely
Decal 7
(GZ7003)
KEEP HANDS FREE OF MOVING
PARTS. FAILURE TO DO SO COULD
RESULT iN PERSONAL iNJURY.
Decal 4
(GZ7004)
This equipment
supervision.
, De not remove
this label.
REPLACE
qualified
IF DAMAGED.
iMPORTANT PRECAUTIONS
Assembled Dimensions:
Height: 84 in. (213 cm)
Width: 113 in. (287 cm)
Depth: 60 in. (152 cm)
Weight: 925 Ibs. (420 kg)
Swivel Bracket
Handle
Left Arm
Adjustment Knob
Right Arm
Adjustment Knob
Weight Pin
Weights
Tower
ASSEMBLY
o Tighten all parts as you assemble them, unless
instructed to do otherwise.
The following tools (not included) may be
required for assembly:
two adjustable wrenches
one rubber mallet
__
78 50
2.
42
42 _
Attach the Left Arm (5) to the Left Arm Bracket (9)
with two 3/4" x 1/2" Shoulder Bolts (42).
Next, attach a Counterweight (7) to the Left Arm
(5) with two 3/8" x 4 1/2" Screws (11).
See the inset drawing. Slide a Swivel Bracket
(8), a 1" Wave Washer (33), and a 1" Thin
Washer (32) onto the Trunnion (26) on the Left
Arm (5). Then, using a snap ring tool, attach the
Retainer Ring (28) onto the indicated groove in
the Trunnion.
42
9
Threads
--21
_L--22
22
6.
15
13
13
54
54
55
55
g.
12
top of the left "U"-bracket (65). Then, slide another 3/8" Serrated Washer (20) onto the Cable and
tighten another 3/8" Nut (16) onto the Cable.
\i
12
10
ADJUSTMENT
This section explains how to adjust the strength equipment. See the EXERCISE GUIDELINES on page 14 for
important information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for several exercises.
CHANGING THE WEIGHT SETTING
To change the weight setting of either weight stack,
insert the Weight Pin (34) into the hole in the desired
Weight (13). Make sure that the Weight Pin is fully
inserted into the Weight Selector (not shown).
11
MAINTENANCE
Make sure that all parts are properly tightened each time the strength equipment is used. Replace any worn
parts immediately. Clean the strength equipment with a damp cloth and a mild, non-abrasive detergent; do not
use solvents to clean the strength equipment.
WEIGHT GUIDE LUBRICATION
Clean and lubricate the full length of each weight guide by wiping it with a soft cloth containing a lightweight
motor oil, 10W-40 or 10W-30 weight. Apply only a light coating over the entire length of the weight guide. Do
not use TEFLON=based lubricants.
CABLE INSPECTION
Check the entire length of each cable by slowly performing one repetition on the strength equipment;
inspect the cable that is exposed on the exterior of
the strength equipment and the cable inside the
tower. Run your fingers along the cable, paying close
attention at the bends and attachment points. Watch
for the conditions shown at the right, which may indicate a worn cable in need of replacement.
A.
B.
C.
D.
CABLE ADJUSTMENT
Woven cable, the type of cable used on the strength
equipment, can stretch slightly when it is first used. If
there is slack in a cable before resistance is felt, the
cable should be tightened.
To tighten either of the Cables (43), first loosen the
upper 3/8" Nut (16) that connects the end of the Cable
to the "U"-bracket (65). Next, tighten the lower 3/8"
Nut (16) until the Cable is tight. Then, tighten the
upper Nut against the "U"-bracket.
Do not overtighten the cables. If a cable tends to
slip off the pulleys often, it may have become
twisted. Remove the cable and reinstall it. If a
cable needs to be replaced, please contact the
authorized dealer where you purchased the strength
equipment.
12
CABLE DIAGRAM
The numbers in the diagram below show the proper routing of the cables. Use the diagram to make sure that
the cables and the cable traps are assembled correctly, if the cables and the cable traps are not assembled correctly, the strength equipment will not function properly and damage may occur. Make sure that the cable traps
do not touch or bind the cables.
Cables (43)
Length: 16 ft. 5 in. (5 m)
13
EXERCISE GUiDELiNES
THE FOUR BASIC TYPES OF WORKOUTS
The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
- by changing the amount of resistance used
- by changing the number of repetitions or sets performed. (A "repetition" is one complete cycle of an
exercise, such as one sit-up. A "set" is a series of
repetitions.)
PERSONALIZING
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of
resistance.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced program follows:
- Plan strength training workouts on Monday,
Wednesday, and Friday.
- Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical exerciser or exercise cycle, on Tuesday and Thursday.
- Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
14
COOLING DOWN
STAYING MOTIVATED
building workout.
- Rest for one minute after each set for a toning workout.
MUSCLE CHART
O
C
D
S
T
V
I
15
A.
B.
C.
D.
E.
F.
G.
H.
I.
J.
K.
L.
M.
N.
O.
P.
Q.
R.
S.
7-.
U.
V.
W.
X.
Sternomastoid (neck)
Pectoralis Major (chest)
Biceps (front of arm)
Obliques (waist)
Brachioradials (forearm)
Hip Flexors (upper thigh)
Abductor (outer thigh)
Quadriceps (front of thigh)
Sartorius (front of thigh)
Tibialis Anterior (front of calf)
Soleus (front of calf)
Anterior Deltoid (shoulder)
RectusAbdominus (stomach)
Adductor (inner thigh)
Trapezius (upper back)
Rhomboideus (upper back)
Posterior Deltoid (shoulder)
Triceps (back of arm)
Latissimus Dorsi (mid back)
Spinae Erectors (lower back)
Gluteus Medius (hip)
Gluteus Maximus (buttocks)
Hamstring (back of leg)
Gastrocnemius (back of calf)
LiMiTED WARRANTY
FreeMotion Fitness warrants this product to be free
from defects in workmanship and material under normal use and service conditions. The warranty period
commences on the invoice date of purchase. Any
parts repaired or replaced during this warranty period
will be warranted for the remainder of the original warranty period.
WARRANTY
FreeMotion Fitness is not responsible or liable for indirect, special or consequential damages arising out of
or in connection with the use or performance of the
product or damages with respect to any economic
loss, loss of property, loss of revenues or profits, loss
of enjoyment or use, cost of removal, installation or
other consequential damages. Some states do not
allow the exclusion or limitation of consequential damages. Accordingly, the above limitation may not apply
to you. This warranty gives you specific rights and you
may have other rights that vary from state to state.
TO CONTACT FREEMOTION
16
FITNESS
PART LIST--IVlodel
No. VFIVlCS4007.2
R0208A
If replacement parts are needed, or if parts are missing or damaged, see HOW TO CONTACT CUSTOMER
CARE on the back cover of this manual,
Key No.
Qty.
Description
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
1
1
1
1
1
1
2
2
1
1
4
1
40
1
2
4
6
1
4
8
4
4
8
4
4
2
14
2
4
8
4
2
2
2
8
4
6
6
2
8
8
8
2
Tower
Access Cover
Right Leg
Left Leg
Left Arm
Right Arm
Counterweight
Swivel Bracket
Left Arm Bracket
Right Arm Bracket
3/8" x 4 1/2" Screw
Left Cable Cover
Weight
Left Weight Selector
Top Weight
3/8" Nut
3/8" x 1 1/2" Button Head Bolt
Tower Cover
Leg Bumper
3/8" Serrated Washer
Weight Guide
Weight Bumper
Top Weight Bumper
Guide Bushing
Arm Bumper
Trunnion
3 1/2" Pulley
Retainer Ring
4 1/2" Pulley
5/16" Screw
Pivot Pulley Bearing
1" Thin Washer
1" Wave Washer
Weight Pin
1/4" x 3/4" Patch Screw
Adjustment Pin Cap
3/8"x 1 3/4" Bolt
3/8" x 2" Bolt
Pulley Bracket
3/4" Bushing
1/2" x 1 1/2" Socket Head Screw
3/4" x 1/2" Shoulder Bolt
Cable
Key No.
Qty.
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
*
*
*
*
2
8
2
10
2
2
6
2
2
4
8
8
8
2
2
2
4
2
4
1
1
2
1
4
82
2
8
2
4
20
6
2
2
2
2
8
4
2
-
Description
Plastic Cover
1/4"-20-unc Set Screw
Coupler
3/8"-16 Jamnut
Cable Bearing
Eyebolt
3/8"x 1" Bolt
1" Nut
1" Thick Washer
3/8" x 2 1/4" Bolt
5/8" Lock Washer
5/8" Jamnut
1/2" Nylon Locknut
Small Adjustment Pin
Star Washer
Pivot
Adjustment Knob
Large Single Cable Trap
Spring
Right Weight Selector
Right Cable Cover
"U'-bracket
#8 Screw
3/8" Nylon Washer
Weight Bushing
Double Cable Trap
3/8" x 3" Bolt
1 1/8" Internal Retainer Ring
3" Single Cable Trap
3/8" Nylon Locknut
1/4" Nut
Handle
Large Adjustment Pin
Trim
3/8" Washer
1/4" x 3/4" Screw
Leg Cap
Cable Clip
User's Manual
Exercise Guide
Weight Decal Sheet
Ankle Strap
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts, *These parts are not illustrated,
17
EXPLODED
1
DRAWING AmModel
27
No. VFMCS4007.2
Ro2osA
"23_
30
42
23
20
,,_69
53
60 36
76
73
13
34
_7 _ _
17
22
18
23
4o
42
EXPLODED
DRAWING B--Model
No. VFMCS4007.2
R0208A
18
55
55
79
72 _
79
79
79
41
64
21
/
21
25
37
80
_19
77
25
L_35
7O
80
4
19
"-_.2._._
,_
79
CARE
If you have questions after reading this manual, if you require assistance, or if you need to order replacement
parts, please contact Customer Care at the address or phone number listed below. Please be prepared to provide the following information:
- the model number and serial number of the product (see the front cover of this manual)
- the name of the product (see the front cover of this manual)
When ordering replacement parts, please also provide the KEY NUMBER and DESCRIPTION
the PART LIST and the EXPLODED DRAWING near the end of this manual).
Call
Toll-free in the US: 1-866-799-8946,
International: +1-719-533-2911
Mon.-Fri.
8 am-5 pm MST
Email
US: fmfvmcustomerservice @freemotionfitness.com
International: intlcustomercare @freemotionfitness.com
Write
FreeMotion Fitness
1096 EIkton Drive Suite 600
Colorado Springs, CO 80907