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USER’S
MANUAL
Model No. VMSY80707.0
Serial No.
rite the serial number in the
W
space above for future reference.
Serial Number Decal (under seat)
QUESTIONS?
At FreeMotion Fitness, we are
committed to providing com
plete customer satisfaction. If
you have questions, see HOW
TO CONTACT CUSTOMER
CARE on the back cover of this
manual.
-
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
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TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
SSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
A
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
HOW TO CONTACT CUSTOMER CARE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
The decal shown here has been placed in the indicated location. If the decal is missing or illegible, call
the telephone number on the back cover of this manual and request a free replacement decal. Apply the
decal in the location shown. Note: The decal may
not be shown at actual size.
FREEMOTION is a registered trademark of ICON IP, Inc.
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
nstructions in this manual and all warnings on the weight station before using the weight station.
i
FreeMotion Fitness assumes no responsibility for personal injury or property damage sustained by
or through the use of the weight station.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. Use the weight station only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight station are adequately informed of all precautions.
4. Keep the weight station indoors, away from
moisture and dust. Place the weight station
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
station to mount, dismount, and use it.
5. Keep hands and feet away from moving
parts.
6. Keep children under age 12 and pets away
from the weight station at all times.
7.
The weight station is designed to support a
maximum user weight of 350 lbs. (159 kg).
8. Wear appropriate athletic clothes while exer-
cising. Always wear athletic shoes for foot
protection while exercising.
9. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
10. Make sure that the cable remains on the pulleys at all times. If the cable binds while you
are exercising, stop immediately and make
sure that the cable is on the pulleys.
11. Always make sure that the weight pin is fully
inserted into the weight stack before you
exercise.
12. If assembling the Press station or the Leg
Press station (model no. VMSY80907.0) with
the Leg Developer (model no. VMSY80607.0),
make sure that the Leg Developer is positioned on the right of the Press station and
the Leg Press station to avoid interference.
13. If assembling the Leg Press station (model
no. VMSY80907.0) with the Press station,
make sure that these two stations are not
positioned next to each other.
14. If you feel pain or dizziness while exercising,
stop immediately and cool down.
3
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BEFORE YOU BEGIN
Thank you for selecting the PRESS station for the versatile FREEMOTION®CARBON™ weight system. This
station is one of a series of weight stations designed
to develop every major muscle group of the body.
Whether your goal is to tone your body, build dramatic
uscle size and strength, or improve your cardiovas-
m
cular system, the weight system will help you to
achieve the specific results that you want.
For your benefit, read this manual carefully before
you use the weight station. If you have questions
Assembled Dimensions:
Height: 82 in. (208 cm)
Width: 61 in. (155 cm)
Depth: 67 in. (170 cm)
Weight: 200 lbs. (91 kg)
after reading this manual, see HOW TO CONTACT
CUSTOMER CARE on the back cover of this manual.
To help us assist you, note the product number and
serial number before contacting us. The model number
and the location of the serial number decal are shown
n the front cover of this manual.
o
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Shroud
Weight Pin
Backrest
Adjustment Knob
Arm
Seat
Lumbar Pad
Upright
Note: The FREEMOTION CARBON weight system can include the following weight stations (sold
separately): the TRAVELING PULLEY station (model no. VMSY80507.0), the LEG DEVELOPER
station (model no. VMSY80607.0), the PRESS station (model no. VMSY80707.0), the WEIGHT
ASSIST station (model no. VMSY80807.0), and the LEG PRESS station (model no. VMSY80907.0).
To purchase additional stations, please call the telephone number on the back cover of this
manual.
Handle
4
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M10 Nylon Thick
Locknut (38)
M6.5 Washer (82)
M6 x 18mm
Screw (35)
M6 x 15mm
Screw (81)
M6 x 140mm Screw (62)
M10 x 19mm
Screw (41)
M10 x 54mm Bolt (61)
M10 x 19mm
Hex Screw (40)
M5 x 25mm
Screw (47)
M10 x 66mm Bolt (44)
M10 x 115mm Bolt (34)
M10 x 146mm Bolt (70)
M10 x 133mm Bolt (71)
PART IDENTIFICATION CHART
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
the key number of the part, from the PART LIST near the end of this manual. Note: Some small parts may
ave been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
h
5
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ASSEMBLY
Make Assembly Easier
verything in this manual is designed to ensure
E
that the weight station can be assembled successfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• Because of its weight and size, the weight station
should be assembled in the location where it will
be used. Make sure that there is enough clearance to walk around the weight station as you
assemble it.
the center column, leave enough clearance
for those stations.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
If attaching additional stations to
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• As you assemble the weight station, make sure
ll parts are oriented as shown in the drawings.
a
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• The included grease and the following tools (not
included) may be required for assembly:
Two adjustable wrenches
One rubber mallet
One standard screwdriver
One Phillips screwdriver
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1.
Before beginning assembly, make sure
that you understand the information in the
box above. Note: Some parts described in
the assembly steps may be preassembled.
IMPORTANT: To prevent interference, the
LEG DEVELOPER (model no.
VMSY80607.0) must be positioned on the
right of the PRESS station and the LEG
PRESS station (model no. VMSY80907.0).
If assembling the LEG PRESS station
(model no. VMSY80907.0) with the PRESS
station, make sure that these two stations
are not positioned next to each other.
Attach the Base (10) to the center column with
four M10 x 19mm Hex Screws (40).
1
Make sure that the five leveling
feet are attached to the center
column (sold separately). See
the User’s Manual included with
the center column.
Center Column
40
Leveling
Feet
40
10
6
Page 7
2. Attach the Stabilizer (13) to the Base (10) with
two M10 x 66mm Bolts (44), two M10 x 19mm
crews (41), and two M10 Thick Nylon Locknuts
S
(38). Then, adjust the two Leveling Feet (49) so
hat the Stabilizer is level with the center column.
t
2
41
38
10
4
49
13
49
4
3. Pull the indicated Adjustment Knob (27), raise the
Left Arm (54) to the position shown, and then
engage the Adjustment Knob. Raise the Right
Arm (55) in the same way.
See the inset drawing. Attach an Upright
Bumper (83) to the indicated hole in the Upright
(24) with an M8 x 13mm Bolt (76).
er Upright Bumper (83) to the other side of the
Upright in the same way.
Next, attach the Upright (24) to the Base (10) with
two M10 x 19mm Screws (41), two M10 x 66mm
Bolts (44), and two M10 Thick Nylon Locknuts
(38).
4. See the inset drawing. Attach the Seat (19) to
the Seat Frame (20) with four M6 x 18mm
Screws (35).
Attach anoth-
3
83
4
24
76
Hole
76
83
54
38
24
27
55
41
44
10
Next, attach the Seat Frame (20) to the Upright
(24) with an M10 x 19mm Screw (41), two M10 x
54mm Bolts (61),
Locknuts (38).
and two M10 Thick Nylon
41
24
38
19
20
20
35
61
7
Page 8
5. Attach the Lumbar Pad (22) to the Upright (24)
with four M6 x 18mm Screws (35).
5
22
24
35
35
6. Attach the Backrest (23) to the Upright (24) with
two M6 x 18mm Screws (35) and an M6 x
140mm Screw (62).
Attach the Upright Cover (26)
7.
with four M6 x 15mm Screws (81).
to the Upright (24)
6
23
35
62
24
7
81
81
24
26
81
8
Page 9
8. Attach the Top Frame (11) to the center column
with four M10 x 19mm Hex Screws (40). Do not
ighten the Hex Screws yet.
t
8
11
40
40
Center
Column
9. Refer to the CABLE DIAGRAM on page 17 as
you assemble the Cable (36).
Locate the Cable (36), which is attached to the
Upright (24). Wrap the Cable under a Large
Pulley (53). Attach the Large Pulley, a Cable Trap
(15), and two Round Pulley Guards (17) to the
Base (10) with an M10 x 146mm Bolt (70). Finger
tighten an M10 Thick Nylon Locknut (38) onto the
Make sure that the Cable Trap is oriented
Bolt.
as shown, and that the Cable is between the
Cable Trap and the Large Pulley.
rap the Cable (36) under a Small Pulley (14).
W
10.
Attach the Small Pulley and two Square Pulley
Guards (18) to the Base (10) with an M10 x
133mm Bolt (71). Finger tighten an M10 Thick
Nylon Locknut (38)
onto the Bolt.
9
10
38
38
24
15
17
53
10
36
17
70
10
18
36
18
14
71
9
Page 10
11. Wrap the Cable (36) over a Large Pulley (53).
Insert an M10 x 115mm Bolt (34) into the Large
ulley and into the Top Frame (11).
P
11
53
12. Wrap the Cable (36) over another Large Pulley
(53). Slide the Large Pulley onto the M10 x
115mm Bolt (34) inserted in step 11. Then, tighten
an M10 Thick Nylon Locknut (38) onto the Bolt.
12
11
38
36
34
36
53
34
13. Remove the indicated M10 Thick Nylon Locknut
(38). Wrap the Cable (36) under a Small Pulley
(14). Slide the Small Pulley and two Square
Pulley Guards (18) onto the indicated M10 x
133mm Bolt (71). Then, tighten the Thick Nylon
Locknut onto the Bolt.
13
38
36
18
14
18
71
10
Page 11
14. Remove the indicated M10 Thick Nylon Locknut
(38). Wrap the Cable (36) under a Large Pulley
53). Slide the Large Pulley, a Cable Trap (15),
(
and two Round Pulley Guards (17) onto the indi-
ated M10 x 146mm Bolt (70). Then, tighten the
c
Thick Nylon Locknut onto the Bolt. Make sure
that the Cable Trap is oriented as shown, and
that the Cable is between the Cable Trap and
the Large Pulley.
4
1
15. Attach the two Weight Guides (8) to the Base (10)
with two M10 x 19mm Screws (41).
en the Screws yet.
Do not tight-
15
38
36
17
15
53
17
70
8
10
16. Attach the Shroud Base (1) to the Base (10) with
two M5 x 25mm Screws (47) and two M6.5
Washers (82).
16
47
82
10
41
47
82
1
11
Page 12
17. Orient the Weight Bumper (31) as shown, and
slide it onto the Weight Guides (8).
Orient the nineteen Weights (6) so that the pin
oles are positioned as shown. Slide the Weights
h
onto the Weight Guides (8).
17
8
Pin
Hole
6
31
Center
Hole
18. Orient the Top Weight (59) as shown. Slide the
Top Weight onto the Weight Guides (8) and insert
the Weight Tube (7) into the Weights (6).
18
8
59
7
6
12
Page 13
19. Remove the M10 Thick Nylon Locknut (38) and
the M10 x 86mm Bolt (84) from the Upper “U”-
racket (63) and the Lower “U”-bracket (16).
b
Next, slide the Upper “U”-bracket off the Lower
U”-bracket. Then, slide the ring on the Weight
“
Pin (9) over the Lower “U”-bracket as shown.
Route the Cable (36) through the Lower “U”bracket (16). Next, slide the Upper “U”-bracket
(63) onto the Lower “U”-bracket and align the
holes in the “U”-brackets.
Attach the Large Pulley (53), the Cable Trap (15),
and the two Pulley Spacers (29) inside the “U”brackets (16, 63) with the M10 x 86mm Bolt (84)
and the M10 Thick Nylon Locknut (38); use the
second hole from the tops of the “U”-brackets.
Make sure that all parts are oriented as shown
in the inset drawing. In addition, make sure
that the Cable Trap is oriented as shown, and
that the Cable is between the Cable Trap and
the Large Pulley.
19
Ring
38
29
15
16
36
63
84
38
16
29
63
15
84
29
53
36
53
9
29
20. Attach the Weight Guides (8) to the Top Frame
(11) with two M10 x 19mm Screws (41).
See step 8. Tighten the M10 x 19mm Hex
Screws (40).
See step 15. Tighten the M10 x 19mm Screws
(41).
21. Attach the Shroud Top (2) to the Top Frame (11)
with two M5 x 25mm Screws (47) and two M6.5
Washers (82).
20
21
41
11
8
11
2
82
13
47
Page 14
22. Note: If attaching all the stations to the center
column, it is not necessary to attach the Rear
hroud (3) and the Shroud Joints (80).
S
or clarity, the weight stack is not shown in
F
steps 22 and 23.
Lift the Rear Shroud (3) up into the back of the
Shroud Top (2). Then, slide the Rear Shroud
downward into the Shroud Base (1).
22
2
Press the Shroud Joints (80) onto both sides of
the Rear Shroud (3). Have a second person hold
the Shroud Joints until step 23 is completed.
23. Lift the Left Shroud (4) up into the front of the
Shroud Top (2). Then, slide the Left Shroud
downward into the Shroud Base (1).
Next, slide the Right Shroud (5) into the Shroud
Base (1) in the same way.
23
80
3
1
2
3
80
Attach the Rear Shroud (3) to the Right Shroud
(5) and the Left Shroud (4) with the two Shroud
Joints (not shown).
24. Make sure that all parts are properly tightened
before you use the weight station. The use of
the remaining parts will be explained in ADJUSTMENT, beginning on page 15.
4
5
1
14
Page 15
ADJUSTMENT
This section explains how to adjust the weight station. See the EXERCISE GUIDELINES on page 18 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 the weight stack,
insert the Weight Pin (9) into the hole in the desired
Weight (6).
ed into the Weight Tube (not shown).
ADJUSTING THE ARMS
To adjust the position of the Left Arm (54), pull the
Adjustment Knob (27), rotate the Left Arm to the
desired position, and then engage the Adjustment
Knob in one of the adjustment holes in the
Adjustment Plate (25).
Adjustment Knob is engaged in one of the adjustment holes.
Make sure that the Weight Pin is insert-
Make sure that the
25
6
9
54
27
55
Adjust the position of the Right Arm (55) in the
same way.
25
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MAINTENANCE
Make sure that all parts are properly tightened each time the weight station is used. Replace any worn parts
immediately. Clean the weight station with a damp cloth and a mild, non-abrasive detergent; do not use sol-
vents to clean the weight station
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.
not use TEFLON®or silicone-based lubricants.
CABLE INSPECTION
Check the entire length of each cable by slowly performing one repetition on the exercise 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 on the right, which may indicate a worn cable in need of replacement.
.
Do
A
C
A. torn or split cable sheath
B. kinked or severely bent cable
C. curled or twisted sheath
D. stretched or thinning cable sheath
B
D
CABLE ADJUSTMENT
Woven cable, the type of cable used on the weight
station, can stretch slightly when it is first used. If
there is slack in the cable before resistance is felt, the
cable should be tightened.
Remove the M10 Thick Nylon Locknut (38) and the
M10 x 86mm Bolt (84) from the “U”-brackets (16, 63),
the two Pulley Spacers (29), the Cable Trap (15), and
the Small Pulley (14). Reattach the Small Pulley, the
Cable Trap, and the Pulley Spacers to a lower hole in
the “U”-brackets.
in the proper position and that the Cable (36) and
the Small Pulley move smoothly.
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, see HOW TO CONTACT
CUSTOMER CARE on the back cover of this manual.
Make sure that the Cable Trap is
Note: For clarity, the
shrouds are not shown.
63
38
29
15
16
84
29
53
36
16
Page 17
CABLE DIAGRAM
The numbers in the diagram below show the proper routing of the cable. Use the diagram to make sure that the
cable and the cable traps are assembled correctly. If the cable and the cable traps are not assembled correctly,
the weight station will not function properly and damage may occur.
touch or bind the cable.
Make sure that the cable traps do not
Cable (36)
Length: 39 ft. 9 in. (12 m)
13
12
2
11
8
7
1
9
3
6
5
10
4
17
Page 18
EXERCISE GUIDELINES
HE FOUR BASIC TYPES OF WORKOUTS
T
Muscle Building
To increase the size and strength of your muscles,
ush them close to their maximum capacity. Your mus-
p
cles 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 per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
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.
Weight Loss
o lose weight, use a low amount of resistance and
T
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,
ednesday
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or riding on an elliptical exer
ciser or exercise cycle, on T
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer
cise will reshape and strengthen your body
op your heart and lungs.
, and Friday
.
uesday and
Thursday
, plus devel
-
.
ERSONALIZING YOUR EXERCISE PROGRAM
P
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
omplete, is an individual matter. Avoid overdoing it
c
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
body’s signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important factors in any exercise program.
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.
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.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled way will leave you feeling exhausted. On the exercise guide accompanying
this manual you will find photographs showing the correct form for several exercises, and a list of the mus-
fected. See the muscle chart on the next page
cles af
to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
-
during the return stroke. Never hold your breath.
-
18
Page 19
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
ach repetition should last about half as long as the
e
return stage. Proper breathing is important. Exhale
uring the exertion stage of each repetition and inhale
d
during the return stroke. Never hold your breath.
Rest for a short period of time after each set. The
ideal resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
nd each workout with 5 to 10 minutes of stretching.
E
Include stretches for both your arms and legs. Move
lowly as you stretch and do not bounce. Ease into
s
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. The key to achieving
the greatest results is to make exercise a regular and
enjoyable part of your everyday life.
19
Page 20
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
Make photocopies of this page for scheduling and recording your workouts.
20
Page 21
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 PERIODS AND COVERAGE
Residential and Light Commercial
Frame: Lifetime
Parts: 10 years
Cables/Belts: 1 year
Upholstery and Accessories: 90 days
Labor: 1 year
Light commercial use is defined as a non-dues-paying
institutional setting to include hotels, apartment fitness
centers, corporate fitness centers, fire/police stations,
and hospital/physical therapy settings. This product is
not intended to be used in large, heavy-use settings
such as health clubs, colleges/universities, community
centers, or military installations. Use of this product in
such facilities will void this warranty.
CONDITIONS AND LIMITATIONS
The following will void the warranty on this product:
1. This warranty applies only to the original owner and
is non-transferable.
2. The 1-year labor warranty applies only to products
sold in the US and Canada. Contact your authorized
FreeMotion Fitness dealer for details on labor coverage in your country.
3. Any misuse, abuse, or improper service.
4. Users in excess of 350 lbs. (159 kg) in weight.
5.
Damage caused by moving the product or improper
storage including moving or storing the product on
its side.
Use or storage of the product outdoors or in high-
6.
humidity environments including spas and pools.
This warranty shall not apply to the following:
1. Cosmetic items including grips, decals, and labels.
2. Pick-up and delivery or freight charges involved with
a repair.
3. Any problem as a result of improper assembly or
delivery.
WHAT TO DO IF SERVICE IS REQUIRED
FreeMotion Fitness warranty service may be obtained
by contacting the authorized dealer from which you
purchased your equipment. Make sure to retain your
original invoice and serial number information. If this
product experiences a failure under the warranty terms
set forth, FreeMotion Fitness shall provide at their
option either repair, replacement, or refund of the purchase price. FreeMotion Fitness compensates service
providers for warranty trips within their service area.
You may be charged additionally for service calls
beyond this service area.
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 FITNESS
See HOW TO CONTACT CUSTOMER CARE on the
back cover of this manual.
21
Page 22
PART LIST—Model No. VMSY80707.0 R
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 Key No. Qty. Description
1007A
1 1 Shroud Base
2 1 Shroud Top
3 1 Rear Shroud
4 1 Left Shroud
5 1 Right Shroud
6 19 Weight
7 1 Weight Tube
8 2 Weight Guide
9 1 Weight Pin
10 1 Base
11 1 Top Frame
12 1 Top Frame Cap
13
14 6 Small Pulley
15 3 Cable Trap
16 1 Lower “U”-bracket
17 4 Round Pulley Guard
18 4 Square Pulley Guard
19 1 Seat
20 1 Seat Frame
21 1 Seat Frame Cap
22 1 Lumbar Pad
23 1 Backrest
24 1 Upright
25 2 Adjustment Plate
26 1 Upright Cover
27 2 Adjustment Knob
28 2 M4 x 13mm Screw
29 2 Pulley Spacer
30 1 Top “U”-bracket Spacer
31 1 Weight Bumper
32
33 2 Top Weight Spacer
34 1 M10 x 115mm Bolt
35 10 M6 x 18mm Screw
36 1 Cable
37 1 Top Weight Pin
38 14 M10 Thick Nylon Locknut
39 4 Swivel Bracket
40 8 M10 x 19mm Hex Screw
41 9 M10 x 19mm Screw
42 1 Star Washer
43 1 M25 Nut
44 4 M10 x 66mm Bolt
1 Stabilizer
39
Weight Bushing
45 4 M10 Nut
46 1 Base Foot
47 4 M5 x 25mm Screw
48 2 Stabilizer Cap
49 2 Leveling Foot
50 2 Handle
51 2 Cable Cover
52 2 Upright Cap
53 7 Large Pulley
54 1 Left Arm
55 1 Right Arm
56 2 Arm Cap
57
58 4 Small Bearing
59 1 Top Weight
60 4 M16 Bolt
61 4 M10 x 54mm Bolt
62 1 M6 x 140mm Screw
63 1 Upper “U”-bracket
64 2 M10 Eyebolt
65 4 M4 x 10mm Screw
66 2 Large Bearing
67 2 Small Retainer Clip
68 8 M6 x 10mm Screw
69 6 M10 x 13mm Screw
70 1 M10 x 146mm Bolt
71 1 M10 x 133mm Bolt
72 2 M10 Thin Nylon Locknut
73 4 Large Retainer Clip
74 2 M5 x 30mm Screw
75 4 M10 x 41mm Bolt
76
77 2 Coupler
78 4 38mm Washer
79 2 Shroud Edging
80 2 Shroud Joint
81 4 M6 x 15mm Screw
82 4 M6.5 Washer
83 4 Upright Bumper
84 1 M10 x 86mm Bolt
* – User’s Manual
* – Exercise Guide
* – Hex Key
* – Grease Packet
2 Handle Spring
4
M8 x 13mm Bolt
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.
22
Page 23
EXPLODED DRAWING—Model No. VMSY80707.0 R
7
59
43
42
33
3
8
41
11
40
4
0
12
5
3
5
3
34
6
9
31
32
32
53
16
33
40
40
71
14
18
10
38
14
18
18
17
53
17
70
44
38
17
53
17
38
41
38
41
49
13
49
48
48
36
50
54
27
50
56
57
72
39
53
39
61
55
56
57
3
9
39
53
72
21
19
20
22
23
24
25
26
58
58
14
52
78
25
78
14
52
35
35
69
69
69
60
60
61
35
35
63
29
84
38
40
1
2
3
4
5
47
79
80
80
82
82
60
78
78
60
64
36
51
67
66
45
77
68
68
51
66
68
64
67
45
77
68
73
73
14
75
75
38
38
38
75
14
38
75
62
35
41
41
40
46
28
15
15
73
73
7
4
74
37
81
81
65
65
29
30
8
18
32
45
45
76
83
83
76
61
38
47
82
15
1007A
23
Page 24
HOW TO CONTACT CUSTOMER 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 of the part(s) (see
the PART LIST and the EXPLODED DRAWING near the end of this manual).
Call
Toll-free in the US: 1-866-799-8946, Mon.–Fri. 8 am–5 pm MST
International: +1-719-533-2911
Email
US: fmfvmcustomerservice@freemotionfitness.com
International: intlcustomercare@freemotionfitness.com
Write
FreeMotion Fitness
1096 Elkton Drive Suite 600
Colorado Springs, CO 80907
Part No. 252593 R1007A Printed in China © 2007 ICON IP, Inc.
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