Freemotion Fmsy99530 Owners Manual 202192
2014-07-19
: Freemotion Freemotion-Fmsy99530-Owners-Manual freemotion-fmsy99530-owners-manual freemotion pdf
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Model No. FMSY99530 Serial No. Write the serial number in the space above for future reference. USER’S MANUAL Serial Number Decal (Under Seat) QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, we will guarantee complete satisfaction through direct assistance from our factory. TO AVOID DELAYS, PLEASE CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE. The trained technicians on our customer hot line will provide immediate assistance, free of charge. CUSTOMER HOT LINE: 1-800-995-2699 Mon.–Fri., 6 a.m.–6 p.m. MST CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.freemotionfitness.com TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 CONSOLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32 TROUBLESHOOTING AND MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly. FREEMOTION is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight system. 1. Read all instructions in this manual before using the weight system. Use the weight system only as described in this manual. 11. Use only the top 20 weights with the butterfly arms. Using the additional weights with the butterfly arms may cause damage to the weight system. 2. It is the responsibility of the owner to ensure that all users of the weight system are adequately informed of all precautions. 12. The weight system is designed to support a maximum user weight of 300 pounds. 3. The weight system is intended for home use only. Do not use the weight system in any commercial, rental, or institutional setting. 13. Always make sure the weight pin is fully inserted into the weight stack before exercising. 4. Use the weight system only on a level surface. Cover the floor beneath the weight system to protect the floor. 14. Always disconnect the lat bar from the weight system when performing an exercise that does not use the lat bar. 5. Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. 15. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down. 6. Keep children under 12 and pets away from the weight system at all times. 16. The decal shown has been placed on the weight system in the location shown on page 4. If the decal is missing or illegible, call our Customer Service Department toll-free at 1-800-995-2699 and order a free replacement decal. Apply the decal in the location shown. 7. Keep hands and feet away from moving parts. 8. Always wear athletic shoes for foot protection while exercising. 9. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are exercising, stop immediately and make sure that the cables are on the pulleys. 10. Never release the press arm, butterfly arm, leg lever, lat bar, or ab strap while the weights are raised; the weights will fall with great force. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 3 BEFORE YOU BEGIN Thank you for selecting the versatile FREEMOTION® S75 STRENGTH TRAINER weight system. The weight system offers a selection of weight stations designed to develop every major muscle group of the body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the weight system will help you to achieve the specific results you want. tions, please call our Customer Service Department tollfree at 1-800-995-2699, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number is FMSY99530. The serial number can be found on a decal attached to the weight system (see the front cover of this manual). For your benefit, read this manual carefully before using the weight system. If you have additional ques- Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. Console Decal Lat Bar Press Arm Bracket ASSEMBLED DIMENSIONS: Height: 84 in. Width: 86 in. Length: 72 in. Decal Press Arm Ab Pulley Station Ankle Strap Ab Strap Backrest Backrest Bracket Right Side Left Side Seat Hack Squat Release Handle Leg Lever Low Pulley Station Butterfly Arm Note: The terms “right side” and “left side” are determined relative to a person sitting on the seat; they do not correspond to right and left on the drawings in the manual. Foot Plate 4 ASSEMBLY Make sure you have the following tools: Make Assembly Easier for Yourself • Two adjustable wrenches Everything in this manual is designed to ensure that the weight system can be assembled successfully by anyone. Before beginning assembly, make sure to read the information on this page. This brief introduction will save you much more time than it takes to read it. • One standard screwdriver • One phillips screwdriver • One rubber mallet • You will also need grease or petroleum jelly, a small amount of soapy water, and clear tape or masking tape. Assembly Requires Two Persons For your convenience and safety, assemble the weight system with the help of another person. Note: 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. Set Aside Enough Time How to Identify Parts Due to the many features of the weight system, the assembly process will take a several hours. By setting aside plenty of time and by deciding to make the task enjoyable, assembly will go smoothly. You may want to assemble the weight system over a couple of evenings. To help you identify the small parts used in assembly, we have included a PART IDENTIFICATION CHART in the center of this manual. Place the chart on the floor and use it to easily identify parts during each assembly step. Note: Some small parts may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached. Select a Location for the Weight System How to Orient Parts Because of its weight and size, the weight system should be assembled in the location where it will be used. Make sure that there is enough room to walk around the weight system as you assemble it. As you assemble the weight system, make sure that all parts are oriented exactly as shown in the drawings. How to Unpack the Box Tightening Parts To make assembly as easy as possible, we have divided the assembly process into four stages. The parts needed for each stage are found in individual bags. Important: Wait until you begin each stage to open the parts bag for that stage. Place all parts of the weight system in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Tighten all parts as you assemble them, unless instructed to do otherwise. Questions? If you have questions after reading the assembly instructions, please call our Customer Service Department at 1-800-995-2699. The Four Stages of the Assembly Process Frame Assembly—You will begin by assembling the base and the uprights that form the skeleton of the weight system. Cable Assembly—During this stage you will attach the cables and pulleys that connect the arms to the weights. Arm Assembly—During this stage you will assemble the arms and the leg lever. Seat Assembly—During the final stage you will assemble the seats and the backrests. 5 1 Frame Assembly 1. 61 Before beginning assembly, make sure you have read and understood the information on page 5. This brief introduction will save you much more time than it takes to read it! 53 1 Locate and open the parts bag labeled “FRAME ASSEMBLY.” Press a 50mm Square Inner Cap (61) and two 50mm x 75mm Inner Caps (53) into the Press Base (1). 102 53 Insert four M10 x 68mm Carriage Bolts (104) and two M10 x 74mm Carriage Bolts (102) up through the bottom of the Press Base (1). Place the Press Base flat on the floor. Note: If the Bolts fall out, stick a piece of tape over the bolt heads to hold them in place. 1 104 104 2 2. Press two 50mm Square Inner Caps (61) into the extensions on the Rear Base (2). Attach the Rear Base (2) and the Right Rear Upright (8) to the Press Base (1) with the indicated pair of M10 x 74mm Carriage Bolts (102), two M10 x 100mm Bolts (128), and four M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 8 123 123 128 1 102 128 2 6 61 3. Press two 25mm x 50mm Inner Caps (101) and a 50mm x 75mm Inner Cap (53) into the Hack Squat Base (3). 53 3 Insert four M10 x 68mm Carriage Bolts (104) up through the Hack Squat Base (3). Place the Base flat on the floor. Note: If the Bolts fall out, stick a piece of tape over the bolt heads to hold them in place. 3 101 104 104 101 4. Press a 26mm x 76mm Inner Cap (62) into the Left Rear Upright (7). 4 62 Insert the Hack Squat Base (3) into the Rear Base (2). 7 Attach the Hack Squat Base (3) and the Left Rear Upright (7) to the Rear Base (2) with four M10 x 25mm Bolts (106). Do not tighten the Bolts yet. 106 106 2 3 7 5. Attach the Front Upright (9) to the Press Base (1) with the indicated two M10 x 68mm Carriage Bolts (104) and two M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 5 9 123 123 1 104 6. Attach the Seat Frame (10) to the Press Base (1) with the indicated two M10 x 68mm Carriage Bolts (104) and two M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 6 9 Attach the Seat Frame (10) to the Front Upright (9) with two M10 x 95mm Bolts (105), two M10 Washers (118), and M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 123 118 10 105 123 123 1 123 104 8 118 7. Press a 50mm x 75mm Inner Cap (53) into the top of the Hack Squat Upright (6). 7 53 Attach the Hack Squat Upright (6) to the Hack Squat Base (3) with the indicated pair of M10 x 68mm Carriage Bolts (104) and two M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 6 123 123 104 3 8. Attach the Hack Squat Leg (4) to the Hack Squat Base (3) with the indicated pair of M10 x 68mm Carriage Bolts (104) and two M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 8 6 105 123 Attach the Hack Squat Leg (4) to the Hack Squat Upright (6) with two M10 x 95mm Bolts (105), two M10 Washers (118), and two M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 118 123 4 123 123 3 104 9 9. Press two Inner Bushings (88) into the Rear Base (2). Set the two Weight Guides (25) in the indicated holes in the Rear Base. 9 25 Attach the Weight Guides (25) to the Rear Base (2) with two M8 x 90mm Bolts (130), two M8 Washers (124), and four 15mm x 30mm Spacers (87). Slide two Weight Bumpers (89) onto the Weight Guides (25). Make sure the large hole faces down. Grease Number Slide the sixteen Large Weights (28), the seven Small Weights (27) onto the Weights Guides (25). Make sure the numbers are on the indicated side and are in order. 26 27 Grease the indicated holes in the Top Weight (26). Slide the Top Weight onto the Weight Guides (25). Make sure the number is in the indicated position. Numbers 28 124 89 87 2 88 124 87 10. Press two 50mm x 75mm Inner Caps (53) into the ends of the Press Top Frame (11). 130 88 87 10 Attach the Press Top Frame (11) to the Front Upright (9) and the Right Rear Upright (8) with four M10 x 95mm Bolts (105), four M10 Washers (118), and four M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 105 118 118 11 53 53 123 123 123 9 10 8 11. Press a 50mm Square Inner Cap (61) and two Inner Bushings (88) into the Rear Top Frame (12). Press a 25mm Round Outer Cap (65) onto the Rear Top Frame. Set the Rear Top Frame onto the two Weight Guides (25). 11 114 61 123 118 12 111 Attach the Rear Top Frame (12) to the Press Top Frame (11) with two M10 x 70mm Bolts (114), two M10 Washers (118), and two M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 114 88 88 11 6 65 Attach the Rear Top Frame (12) to the Left Rear Upright (7) and Hack Squat Upright (6) with two M10 x 50mm Bolts (111) and two M10 Nylon Locknuts (123). Do not tighten the Locknuts yet. 25 7 Tighten the M10 Nylon Locknuts (123) used in steps 2–11, and the M10 x 25mm Bolts (106) used in step 4. 123 12 Note: The remaining hardware from the parts bag will be used in step 63. 106 Arm Assembly 12. Locate and open the parts bag labeled “ARM ASSEMBLY.” 60 122 Press four 40mm x 50mm Inner Caps (60) into the Press Frame (22) 45 122 22 Attach the Press Frame (22) to the Press Top Frame (11) with a Long Pivot Rod (45), two M10 Large Washers (122), and two M10 x 25mm Bolts (106). 11 106 60 13. Note: The Press Knob (78) must be disassembled for this step. Insert the pop pin through the spring and the Press Frame (22). Tighten the knob onto the pop pin. Make sure the knob is fully tightened. 13 22 Knob 106 Have a second person pull the Press Knob (78) out as far as it can go. Slide a Long Pivot Rod (45) through the Press Frame (22) and the Press Bracket (21). Engage the Press Knob into a hole in the Bracket. 122 45 Spring Pop Pin Tighten two M10 x 25mm Bolts (106) and two M10 Large Washers (122) into the Long Pivot Rod (45). 106 21 11 122 14. Press a 56mm Round Inner Cap (56) into the end of the Left Press Arm (19). 14 123 Orient the Left Press Arm (19) as shown. Attach the Arm to the Press Bracket (21) with two M10 x 78mm Bolts (108), two M10 Washers (118), and two M10 Nylon Locknuts (123). Repeat this step with the Right Press Arm (20). 21 20 19 118 108 56 15. Slide a Butterfly Handgrip (43) onto a Butterfly Handle (18). Press a 25mm Round Inner Cap (58) into the Handle. 15 58 65 43 Identify the Left and Right Butterfly Arms (16, 17) by the location of the rods. 65 119 18 Slide the Butterfly Handle (18) onto the Left Butterfly Arm (16). Place two 25mm Retainers (119) under a 25mm Round Outer Cap (65), as shown in the inset drawing. Make sure the teeth on the Retainers bend toward the Cap. Tap the Cap and Retainers onto the Butterfly Arm. 17 16 119 Rod 16 Attach the other Butterfly Handle (18) to the Right Butterfly Arm (17) in the same manner. 16. Use an included grease packet to grease the axle on the Left Butterfly Am (16). Attach the Left Butterfly Arm to the Seat Frame (10) with an M10 x 25mm Bolt (106) and an M10 Large Washer (122). 16 17 16 Attach the Right Butterfly Arm (17) in the same manner. 10 Grease 122 106 12 17. Attach the Pad Frame Knob (79) to the Leg Lever (15). Make sure the Knob is fully tightened. 17 10 151 Pull the knob on the Pad Frame Knob (79) out and slide the Pad Frame (23) onto the Leg Lever (15). Engage the knob into a hole in the Leg Lever. 146 15 Grease the M12 x 78mm Bolt (146). Attach the Leg Lever (15) to the Seat Frame (10) with the Bolt and an M12 Nylon Locknut (151). Do not overtighten the Locknut; the Leg Lever must be able to pivot easily. Grease 79 23 18. Press two 50mm x 75mm Inner Caps (53) and four Small Support Bushings (38) into the Hack Squat Bracket (5). 18 38 106 122 Attach the Hack Squat Bracket (5) to the Hack Squat Upright (6) with a Short Pivot Rod (46), two M10 Large Washers (122), and two M10 x 25mm Bolts (106). 6 46 38 122 106 53 5 53 19. Press a 50mm x 75mm Inner Cap (53) and a 40mm x 50mm Inner Cap (60) into the Hack Squat Frame (31). 19 106 122 5 46 Arm Squeeze the Release Handle (69) and slide the guide on the Hack Squat Frame (31) over the arm on the Hack Squat Bracket (5). Let go of the Release Handle so that the Release Pin (75) engages the arm. 122 106 75 31 Guide Attach the Hack Squat Frame (31) to the Hack Squat Bracket (5) with a Short Pivot Rod (46), two M10 Large Washers (122), and two M10 x 25mm Bolts (106). 60 69 13 53 20 Cable Assembly 20. Locate and open the parts bag labeled “CABLE ASSEMBLY.” 47 118 123 86 Refer to the CABLE DIAGRAMS on pages 32 and 33 to identify the cables. Do not overtighten the locknuts used to attach the pulleys; the pulleys must be able to pivot easily. 86 118 109 70 82 Locate the Ab Cable (70). Slide a Cable Ball (82) onto the end of the Cable. Hold an M8 Nylon Locknut (134) inside a Clip End (83), and insert the Cable into the Clip End and Locknut. Insert a screwdriver between the Locknut and the Clip End. Rotate the screwdriver, Clip End, and Locknut together until two threads of the Cable show past the Locknut. 9 70 83 134 21 123 50 Route the end of the Cable without the ball through the indicated hole in the Front Upright (9) and over a 115mm Pulley (47). 70 50 111 66 47 Attach the 115mm Pulley (47) inside the Front Upright (9) with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 22 123 86 Rod 118 21. Wrap the Ab Cable (70) under a 115mm Pulley (47). Attach the Pulley and a Cable Trap (66) to the top set of holes in two Pulley Plates (50) with an M10 x 50mm Bolt (111) and an M10 Nylon Locknut (123). Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley. 86 118 70 47 22. Route the Ab Cable (70) over a 115mm Pulley (47) and through the Front Upright (9). Make sure the Cable is under the rod in the Upright. Attach the Pulley inside the Upright with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 9 23 22 114 23. Wrap the Ab Cable (70) under a 115mm Pulley (47). Attach the Pulley to the bracket on the Press Frame (22) with an M10 x 70mm Bolt (114). Do not thread a locknut onto the Bolt yet. 70 47 14 109 24. Wrap the Ab Cable (70) over a 115mm Pulley (47). Attach the Pulley to the bracket on the Front Upright (9) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 24 Bracket 123 110 9 47 70 25. Wrap the Ab Cable (70) under a 115mm Pulley (47). Attach the Pulley to the bracket on the Press Frame (22) with the M10 x 70mm Bolt (not shown) used in step 23 and an M10 Nylon Locknut (123). 25 134 Bracket 22 152 Attach the end of the Ab Cable (70) to the indicated bracket on the Front Upright (9) with an M8 x 23mm Shoulder Bolt (152) and an M8 Nylon Locknut (134). 70 123 9 47 26. Locate the High Cable (81). Slide a Cable Ball (82) onto the end of the Cable. Hold an M8 Nylon Locknut (134) inside a Clip End (83), and insert the Cable into the Clip End and Locknut. Insert a screwdriver between the Locknut and the Clip End. Rotate the screwdriver, Clip End, and Locknut together until two threads of the Cable show past the Locknut. 26 81 47 123 118 86 11 Route the other end of the High Cable (81) up through the Press Top Frame (11). 86 118 109 82 81 Wrap the High Cable (81) over a 115mm Pulley (47). Attach the Pulley inside the Press Top Frame (11) with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 83 134 27 47 81 123 27. Route the High Cable (81) through the indicated slot in the Press Top Frame (11), over a 115mm Pulley (47), and down through the Press Top Frame. Attach the Pulley inside the Press Top Frame with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 118 Slot 11 86 86 118 109 15 28. Wrap the High Cable (81) under a 115mm Pulley (47). Attach the Pulley and a Cable Trap (66) to the top set of holes in the other pair of Pulley Plates (50) with an M10 x 50mm Bolt (111) and an M10 Nylon Locknut (123). Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley. 28 123 81 47 50 50 66 111 29. Route the High Cable (81) through the Right Rear Upright (8) and over a 115mm Pulley (47). Attach the Pulley inside the Upright with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 29 123 86 118 86 118 109 47 81 8 30. Wrap the High Cable (81) under a 115mm Pulley (47). Attach the Pulley to the Double “U”-bracket (147) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 30 81 47 147 110 123 31. Wrap the High Cable (81) over a 115mm Pulley (47). Attach the Pulley to the bracket on the Press Top Frame (11) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 31 Bracket 11 47 123 110 81 16 32. Wrap the High Cable (81) under a 115mm Pulley (47). Attach the Pulley to the bracket on the Press Base (1) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 32 47 81 123 110 1 33. Wrap the High Cable (81) over a 115mm Pulley (47). Attach the Pulley and a Cable Trap (66) to the second set of holes from the bottom of the indicated pair of Pulley Plates (50) with an M10 x 50mm Bolt (111) and an M10 Nylon Locknut (123). Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley. 33 123 50 111 66 47 81 34. Route the High Cable (81) through the Front Upright (9) and under a 115mm Pulley (47). Attach the Pulley inside the Front Upright with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 34 9 123 86 118 109 86 81 118 47 35. Route the High Cable (81) through the Seat Frame (10) and under a 115mm Pulley (47). Attach the Pulley inside the Seat Frame with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 35 123 86 118 10 118 86 47 81 17 109 36. Route the High Cable (81) through the Leg Lever (15) and under a 115mm Pulley (47). Make sure the Cable is over the rod in the Leg Lever. Attach the Pulley inside the Leg Lever with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and an M10 Nylon Locknut (123). 36 15 123 118 86 47 Slide a Cable Ball (82) onto the end of the High Cable (81). Hold an M8 Nylon Locknut (134) inside a Clip End (83), and insert the Cable into the Clip End and Locknut. Insert a screwdriver between the Locknut and the Clip End. Rotate the screwdriver, Clip End, and Locknut together until two threads of the Cable show past the Locknut. 118 109 82 81 83 81 86 Rod 134 37 37. Locate the Butterfly Cable (39). Attach one end of the Cable to the Left Butterfly Arm (16) with an M10 x 40mm Bolt (148), an M10 Washer (118), a 15mm x 12mm Spacer (86), and an M10 Nylon Locknut (123). Make sure the loop on the Cable is over the Spacer. 123 118 16 86 39 38. Wrap the Butterfly Cable (39) under a 115mm Pulley (47). Attach the Pulley and a Cable Trap (66) to the indicated bracket on the Press Base (1) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley. 148 38 39 123 1 47 66 110 39. Wrap the Butterfly Cable (39) over a 115mm Pulley (47). Attach the Pulley to the bottom of the Double “U”-bracket (147) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 39 110 123 147 47 39 18 40. Wrap the Butterfly Cable (39) under a 115mm Pulley (47). Attach the Pulley and a Cable Trap (66) to the indicated bracket on the Press Base (1) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley. 40 110 66 39 47 123 41. Attach the end of the Butterfly Cable (39) to the Right Butterfly Arm (17) with an M10 x 40mm Bolt (148), an M10 Washer (118), a 15mm x 12mm Spacer (86), and an M10 Nylon Locknut (123). Make sure the loop on the Cable is over the Spacer. 1 41 17 123 148 39 118 86 42. Locate the Low Cable (71). Slide a Cable Ball (82) onto the end of the Cable. Hold an M8 Nylon Locknut (134) inside a Clip End (83), and insert the Cable into the Clip End and Locknut. Insert a screwdriver between the Locknut and the Clip End. Rotate the screwdriver, Clip End, and Locknut together until two threads of the Cable show past the Locknut. 42 47 71 110 Route the Low Cable (71) under a 115mm Pulley (47). Attach the Pulley to the indicated bracket on the Rear Base (2) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 123 2 82 71 83 43. Wrap the Low Cable (71) under a 115mm Pulley (47). Attach the Pulley to the indicated bracket on the Press Base (1) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 134 43 47 123 1 19 71 110 44. Wrap the Low Cable (71) over a 115mm Pulley (47). Attach the Pulley and a Cable Trap (66) to the second set of holes from the bottom of the indicated pair of Pulley Plates (50) with an M10 x 50mm Bolt (111) and an M10 Nylon Locknut (123). Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley. 44 123 50 111 66 47 71 45. Wrap the Low Cable (71) under a 115mm Pulley (47). Attach the Pulley to the indicated bracket on the Press Base (1) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 45 71 47 123 110 1 46. Wrap the Low Cable (71) under a 115mm Pulley (47). Attach the Pulley to the indicated bracket on the Rear Base (2) with an M10 x 45mm Bolt (110) and an M10 Nylon Locknut (123). 46 47 71 110 2 123 47. Note: The following steps are shown from the back of the weight system. 47 12 Bracket Wrap the Low Cable (71) over the Special Pulley (49). Attach the Pulley, the Switch Cable Trap (127, this cable trap is labeled), the Two-hole Switch Bracket (67), and the Single-hole Switch Bracket (150) to the indicated bracket on the Rear Top Frame (12) with an M10 x 53mm Bolt (149), an M10 Washer (118), and an M10 Nylon Locknut (123). Make sure that the Switch Brackets are oriented as shown in the right inset drawing, and that the pins on the Switch Brackets are inserted into the holes in the indicated bracket. 67 149 118 150 123 127 49 67 150 71 Pins 20 48. See inset drawing A. Insert the indicated sensor on the Reed Switch Wire (80), marked with the tab, into the upper hole in the Two-hole Switch Bracket (67) as shown. Insert the other sensor on the Switch Wire into the Single-hole Switch Bracket (150). Make sure that the Switch Wire sensors are flush with the inside edge of the Switch Brackets. 48 B 154 12 153 80 80 153 115 A See inset drawing B. Attach the Reed Switch Wire (80) to the Flat Tie holder (153) with the Zip Tie (154). Tab 67 150 80 Attach the Flat Tie Holder (153) to the bottom of the Rear Top Frame (12) with an M4 x 20mm Selftapping Screw (115). Sensors 49 12 Bracket 49. Attach the two Pulley Covers (68) to the Rear Top Frame (12) with two M5 x 15mm Screws (117) and two M5 Washers (48). 117 48 48 50. Slide the ring on the Weight Pin (93) onto tube on the Top Weight (26). Rest the M12 Washer (138) on the tube. 68 71 117 Thread an M12 Nut (137) onto the end of the Low Cable (71). Thread the Cable into the tube in the Top Weight (26) until there is no slack in the Cable. 68 50 71 137 138 93 Tube Tighten the M12 Nut (137) against the M12 Washer (138). 51. Locate the Hack Squat Cable (72). Attach the Cable and a 115mm Pulley (47) to the Hack Squat Bracket (5) with an M8 x 55mm Shoulder Bolt (142), two M10 Washers (118), an M8 Washer (124), and an M8 Nylon Locknut (134). Do not tighten the Locknut yet. 51 5 142 134 124 72 118 47 52. Wrap the Hack Squat Cable (72) under a 115mm Pulley (47). Attach the Pulley, along with another 115mm Pulley, to the bracket on the Hack Squat Base (3) with an M10 x 70mm Bolt (114) and an M10 Nylon Locknut (123). Do not tighten the Locknut yet. Make sure the Cable goes under the indicated Pulley. 52 72 47 3 114 123 Bracket 21 53. Route the Hack Squat Cable (72) over the 115mm Pulley (47) attached to the Hack Squat Bracket (5) in step 49. Tighten M8 Nylon Locknut (not shown) used in step 51. 53 5 47 72 54. Route the Hack Squat Cable (72) under the other 115mm Pulley (47) attached to the Hack Squat Base (3) in step 52, and through the Hack Squat Leg (4). 54 Tighten the M10 Nylon Locknut (123) used in step 50. 72 47 4 3 55. Route the Hack Squat Cable (72) under a 115mm Pulley (47) and through the Hack Squat Upright (6). Attach the Pulley inside the Upright with an M10 x 67mm Bolt (109), two M10 Washers (118), two 15mm x 12mm Spacers (86), and a M10 Nylon Locknut (123). 55 72 47 86 123 118 118 86 6 56. Wrap the Hack Squat Cable (72) over a 115mm Pulley (47). Attach the Pulley and a Cable Trap (66) to the Hack Squat Upright (6) with an M10 x 127mm Bolt (107), an M10 Washer (118), a 15mm x 8mm Spacer (94), and an M10 Nylon Locknut (123). Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 109 56 47 66 6 94 123 72 118 107 22 57. Attach the end of the Hack Squat Cable (72) to the Clip End (83) on the Low Cable (71). 57 72 83 71 Seat Assembly 58 112 31 112 58. Locate and open the parts bag labeled “SEAT ASSEMBLY.” Attach the Hack Squat Backrest (32) to the Hack Squat Frame (31) with four M6 x 20mm Screws (112). 32 59. Attach a Right Small Pad (36) to the Hack Squat Frame (31) with two M6 x 20mm Screws (112). 59 Attach a Left Small Pad (37) to the Hack Squat Frame (31) in the same manner. 31 112 37 36 60. Press two 25mm x 50mm Inner Caps (101) into the Backrest Frame (13). Attach a 25mm Bumper (63) and a 38mm Bumper (85) to the Backrest Frame with two M4 x 20mm Self-tapping Screws (115) and two M4 Washers (144). 60 144 115 101 63 13 Adjustment Bracket Slide the adjustment bracket on the Backrest Frame (13) through the bracket on the Front Upright (9). Tighten the Backrest Knob (77) into the Upright and engage the adjustment bracket. Bracket 123 85 115 Attach the Backrest Frame (13) to the Front Upright (9) with an M10 x 80mm Bolt (131) and an M10 Nylon Locknut (123). Do not overtighten the Locknut; the Backrest Frame must be able to pivot easily. 144 23 101 131 9 77 61. Attach the Backrest (34) to the Backrest Plate (24) with three M8 x 20mm Screws (113). 61 123 Attach the Backrest Plate (24) to the Backrest Frame (13) with M10 x 80mm Bolt (131) and an M10 Nylon Locknut (123). Do not overtighten the Locknut; the Backrest Plate must be able to pivot easily. 113 131 34 24 62. Attach the Long Leg Pad (35) to the Front Upright (9) with four M6 x 20mm Screws (112). 113 13 62 112 112 35 9 63. Attach the Seat (33) to the Seat Post (14) with four M6 x 25mm Screws (129). 63 Slide the Seat Post (14) into the Seat Frame (10) and secure it with the Seat Knob (76). 33 14 129 129 10 76 24 64. Attach the Right Small Pad (36) to the Pad Frame (23) with two M6 x 20mm Bolts (112). 64 Attach the Left Small Pad (37) to the Pad Frame (23) in the same manner. 36 112 23 37 65. Attach the Shroud (29) to the Rear Top Frame (12) with two M8 x 90mm Bolts (130), two M8 Washers (124), four 15mm x 30mm Spacers (87), and two M8 Nylon Locknuts (134). 65 134 87 124 130 87 130 87 Attach the Shroud (29) to the Rear Base (2) by tightening the two M8 x 90mm Bolts (not shown) used in step 9 into the weld nuts on the Shroud. 124 12 29 2 25 66. Plug the Reed Switch Wire (80) into the Console (30). 66 Attach the Console (30) to the Shroud (29) with four M4 x 20mm Self-tapping Screws (115) and four M4 Washers (144). 115 144 115 29 80 30 144 67. Insert three AA batteries into the Console (30). Attach the Battery Cover (135) to the Console with two M4 x 12mm Screws (141). 67 30 15 135 141 Batteries 68. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in ADJUSTMENTS, beginning on the following page. Before using the weight system, pull each cable a few times to be sure that the cables move smoothly over the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT: If the cables are not properly installed, they may be damaged when heavy weight is used. See the CABLE DIAGRAM on page 32 for proper cable routing. If there is any slack in the cables, you will need to remove it by tightening the cables; see TROUBLESHOOTING AND MAINTENANCE on page 34. 26 ADJUSTMENTS This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 35 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 each exercise. Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. ADJUSTING THE PRESS ARM To adjust the Press Arms (19, 20), pull the Press Knob (78) out as far as it will go. Rotate the Press Bracket (21) to the desired position and engage the Press Knob into an adjustment hole. 78 Adjustment Hole 20 WARNING: Make sure the Press 21 Knob (78) is fully engaged into the Press Bracket (21) before exercising. 19 ATTACHING ACCESSORIES Attach the Ankle Strap (103) to a Clip End (83). For some exercises, the Chain (96) should be attached between the Ankle Strap and the Clip End with a Cable Clip (99). Adjust the length of the Chain between the Ankle Strap and the Clip End so the Ankle Strap is in the correct starting position for the exercise to be performed. 83 99 The Lat Bar (not shown) or Ab Strap (not shown) can be attached to any Clip End (83) in the same manner. 96 103 CHANGING THE WEIGHT SETTING To change the weight setting of the weight stack, insert the Weight Pin (93) under the desired Weight (27, 28). Make sure to insert the Weight Pin until the bent end of the Weight Pin is touching the Weights, and turn the bent end downward. The weight setting of the weight stack can be changed from 5 pounds to 200 pounds, in increments of 5 and 10 pounds. Note: Due to the cables and pulleys, the actual amount of resistance at each exercise station may vary from the weight setting. Use the WEIGHT RESISTANCE CHART on page 29 to find the approximate amount of resistance at each weight station. 27 93 27 28 ADJUSTING THE SEAT To adjust the height of the Seat (33), remove the Seat Knob (76). Position the Seat at the desired height and tighten the Knob into an adjustment hole in the Seat Post (not shown). Fully tighten the Knob. 33 WARNING: Make sure the Seat Knob (76) fully engages the Seat Post (14) before using the Seat (33). 76 ADJUSTING THE BACKREST To adjust the position of the Backrest (34), pull the Backrest Knob (77) out as far as it will go. Set the Backrest in the desired position and engage the Knob into an adjustment hole in the Backrest Frame (13). 77 WARNING: Make sure the Backrest Knob (77) fully engages the Backrest Frame (13) before using the Backrest (34). 13 34 ADJUSTING THE HACK SQUAT Adjustment Hole 31 Stand on the foot plate on the Hack Squat Base (3) with your shoulders under the Small Pads (36, 37). Squeeze the Release Handle (69) and move the Hack Squat Frame (31) to the desired position. Release the Handle, and engage the Release Pin (75) into an adjustment hole in the Hack Squat Bracket (5). 5 75 36 WARNING: 37 69 Make sure the Release Pin (75) fully engages the Hack Squat Bracket (5) before using the Hack Squat. 3 Foot Plate 28 WEIGHT RESISTANCE CHART This chart shows the approximate weight resistance at each station. “Top” refers to the 5-pound top weight. The other numbers refer to the seven 5-pound weight plates and the sixteen 10-pound weight plates. Note: The actual resistance at each weight station may vary due to differences in individual weight plates, as well as friction between the cables, pulleys, and weight guides. Weight resistance shown for the butterfly arm station is for each butterfly arm. Note: Use only the top 20 weights with the butterfly arms. WEIGHT PLATES PRESS ARM (lbs.) BUTTERFLY ARM (lbs.) LEG LEVER (lbs.) HIGH PULLEY (lbs.) AB PULLEY (lbs.) LOW PULLEY (lbs.) HACK SQUAT (lbs.) Top 30 17 20 17 18 20 58 1 35 19 26 22 23 26 70 2 40 22 32 28 27 32 79 3 48 24 36 34 32 36 85 4 52 28 42 41 38 42 105 5 58 32 47 50 42 47 116 6 64 34 52 56 46 52 127 7 70 36 58 65 51 58 135 8 78 40 70 76 63 70 149 9 89 45 82 86 73 82 165 10 100 49 85 96 83 85 181 11 110 54 96 106 93 96 196 12 120 59 105 116 103 105 211 13 131 63 116 126 113 116 226 14 142 67 127 135 124 127 242 15 153 72 138 145 134 138 257 16 164 77 149 158 144 149 272 17 174 81 160 168 153 160 289 18 185 85 172 178 163 172 305 19 196 89 184 188 173 184 319 20 206 94 196 200 183 196 335 21 217 - 206 211 192 206 351 22 227 - 219 221 201 219 366 23 238 - 234 233 211 234 381 29 CONSOLE OPERATION FEATURES OF THE CONSOLE Main Display Reps Display Sets Display Goal Buttons REPLACING THE BATTERIES To replace the batteries in the Console (30), remove the two M4 x 12mm Screws (141) from the Battery Cover (135) and the Console. Insert three new AA batteries into the Console. Reattach the Battery Cover with two M4 x 12mm Screws. 30 135 141 Batteries MANUAL OPERATION Muscle Group Buttons 1. Turn on the console. Press the NEXT EXERCISE button to turn the console on. When the power is on, the words MANUAL MODE will appear in the main display. To use a program, see PROGRAM OPERATION on page 31. Note: If you want to return to the manual mode while the console is running a workout program, press and hold the NEXT EXERCISE button. 2. Select a weight setting. Select the desired weight setting as described in CHANGING THE WEIGHT SETTING on page 27. Console 3. Enter the numbers of sets and repetitions that you plan to complete for an exercise. To enter the number of sets that you plan to do, press the SETS + and – buttons. To enter the number of repetitions that you plan to do, press the REPS + and – buttons. The heart of the weight system is the digital coach console. The console offers both a manual mode and nine workout programs. When a program is selected, the console will guide you through an effective upper body, ab and back, or lower body workout. Note: If you do not enter the numbers of sets and repetitions that you plan to do, the console will count the total number of repetitions that you complete during your workout. 4. Perform the exercise. If you have entered numbers of sets and repetitions, the console will count down the repetitions and sets you have completed. When you complete the exercise, repeat steps 2 and 3 above for the next exercises. To use the manual mode of the console, follow the steps at the right. To use a program, see page 31. 30 5. Turn off the console. The recommended numbers of sets and repetitions may be too high or too low for you, depending on such factors as your body size and your physical condition. If desired, adjust the numbers of sets and repetitions by pressing the + and – buttons next to each display. The console will turn off after it has been idle for ten minutes. PROGRAM OPERATION 5. Select a weight setting. 1. Turn on the console. Select the desired weight setting as described in CHANGING THE WEIGHT SETTING on page 27. Press the NEXT EXERCISE button to turn the console on. When the power is on, the words MANUAL MODE will appear in the main display. 6. Perform the exercise. As you perform the exercise, the console will count down the numbers of sets and repetitions you have completed. 2. Select a program. To select a program, press one of the three GOAL buttons and one of the three MUSCLE GROUP buttons. The indicators on the buttons you press will light. When you complete the exercise, the word RESTING will appear in the main display. It is recommended that you rest while the main display counts down. Note: The console offers three upper body programs, three ab and back programs, and three lower body programs. If you wish to exercise your upper body and if your goal is to lose weight, for example, press the BURN button and the UPPER BODY button. 7. Perform the remaining exercises in the program. After you have completed an exercise in the program, press the NEXT EXERCISE button. The name of the next exercise will appear in the main display. Repeat steps 4–6 above for the exercise. 3. Row for five minutes to warm up. Note: The program may include the same exercise twice, with different numbers of sets and repetitions. If you wish to skip any part of the program, press the NEXT EXERCISE button to advance to the next part of the program. When a program is selected, the words CARDIO ROW will appear in the main display. To warm up, select the desired weight setting as described in CHANGING THE WEIGHT SETTING on page 27. Perform the cardio row exercise while the main display counts down from 5 minutes. When you complete the program, the words WORKOUT COMPLETE will appear in the main display. Note: To see the correct form for the cardio row exercise, see the included exercise guide. 8. Turn off the console. 4. Adjust the numbers of sets and repetitions for the exercise if desired. The name of an exercise in the program will appear in the main display. The recommended numbers of sets and repetitions for the exercise will appear in the two displays below the main display. 31 The console will turn off after it has been idle for ten minutes. CABLE DIAGRAMS The cable diagrams on page 30 and 31 show the proper routing of the Butterfly Cable (39), the Ab Cable (70), the High Cable (81), the Low Cable (71), and the Hack Squat Cable (72). Use the diagram to make sure that the cables have been assembled correctly. If the cables have not been correctly routed, the weight system will not function properly and damage may occur. The numbers show the correct route for each cable. Make sure that the cable traps do not touch or bind the cables. 2 5 7 4 6 4 3 1 6 3 1 Ab Cable (70) Length: 11 feet 1 inch High Cable (81) Length: 31 feet 2 5 8 7 9 10 3 11 4 5 2 Butterfly Cable (39) Length: 9 feet 2 inches 32 1 6 6 3 Hack Squat Cable (72) Length: 21 feet 6 inches 4 3 7 1 7 5 2 1 5 Low Cable (71) Length: 17 feet 6 inches 4 33 2 TROUBLESHOOTING AND MAINTENANCE Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. The weight system can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents. TIGHTENING THE CABLES Woven cable, the type of cable used on the weight system, can stretch slightly when it is first used. If there is slack in the cables before resistance is felt, the cables should be tightened. Make sure that the cables are not too tight, or the Top Weight (26) will be lifted off the weight stack. 71 137 138 Slack can be removed from the cables by tightening the Low Cable (71) into the Top Weight (26). To do this, loosen the M12 Nut (137) on the Cable. Turn the Cable a few turns into the Top Weight, until there is no slack in the cables. Retighten the M12 Nut against the M12 Washer (138). 26 Additional slack can be removed by moving a 115mm Pulley (47) to a set of holes that is closer to the center of two Pulley Plates (50). Remove the M10 Nylon Locknut (123) and the M10 x 50mm Bolt (111) from the Cable Trap (66), Pulley, and Pulley Plates. Reattach the Pulley and Cable Trap to the Pulley Plates with the Bolt and Locknut. Make sure that the Cable Trap is positioned to hold the Cable in place, and that the Cable and Pulley move smoothly. 47 66 123 50 50 47 Note: If a cable tends to slip off the pulleys often, the cable may have become twisted. Remove the cable and re-install it. If the cables need to be replaced, see ORDERING REPLACEMENT PARTS on the back cover of this manual. 34 111 66 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS ing it during the first few months of your exercise program. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise program. Muscle Building—Increase your muscle size by using a high amount of resistance. Your muscles will adapt and grow as you progressively increase the intensity of your exercise by: • changing the level of resistance • 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.) 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. 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. Rest for 3 minutes after each set. 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 session to session. Toning—Tone your muscles by using a moderate amount of resistance and increasing the number of repetitions in each set. Complete as many sets of 15–20 repetitions as possible without discomfort. Work your muscles by completing more sets rather than by using high amounts of resistance. Rest for 1 minute after each set. 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 manner will leave you feeling exhausted. Weight Loss—Lose weight by using 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 is: • Strength training workouts on Monday, Wednesday, and Friday. • 20–30 minutes of aerobic exercise, such as riding an exercise bike or running on a treadmill, 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. 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. Rest for a short period of time after each set. The time depends on which type of workout you are performing (see 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. PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important to avoid overdo- Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. Cooling Down—End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into 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. 35 PART IDENTIFICATION CHART—Model No. FMSY99530 M4 Washer (144) M4 x 20mm Self-tapping Screw (115) M7 Nut (120) M5 x 15mm Screw (117) M5 Washer (127) M8 Nylon Locknut (134) M6 x 25mm Screw (129) M8 Washer (124) M10 Nylon Locknut (123) M6 x 25mm Button Screw (116) M10 Washer (118) M12 Nylon Locknut (151) M4 x 12mm Screw (141) M12 Washer (138) M10 Large Washer (122) M12 Nut (137) 25mm Retainer (119) R0504A M10 x 67mm Bolt (109) M8 x 55mm Shoulder Bolt (142) M10 x 70mm Bolt (114) M10 x 53mm Bolt (149) M10 x 68mm Carriage Bolt (104) M10 x 50mm Bolt (111) M10 x 45mm Bolt (110) M10 x 74mm Carriage Bolt (102) M12 x 78mm Bolt (146) M10 x 40mm Bolt (148) M10 x 78mm Bolt (108) M10 x 25mm Bolt (106) M10 x 80mm Bolt (131) M8 x 23mm Shoulder Bolt (152) M8 x 90mm Bolt (130) M8 x 20mm Bolt (113) M10 x 95mm Bolt (105) M10 x 100mm Bolt (128) M10 x 127mm Bolt (107) M6 x 20mm Bolt (112) 15mm x 8mm Spacer (94) 15mm x 12mm Spacer (86) 50mm x 75mm Inner Cap (53) 15mm x 30mm Spacer (39) 25mm Round Cover Cap (65) 50mm Square Inner Cap (61) 40mm x 50mm Inner Cap (60) 26mm x 76mm Inner Cap (62) 56mm Round Inner Cap (56) 25mm x 50mm Inner Cap (101) PART LIST—Model No. FMSY99530 Key No. Qty. 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 44 45 46 47 48 49 50 51 52 53 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 1 1 1 1 1 1 2 1 7 16 1 1 1 1 1 1 1 2 2 4 1 1 1 2 2 2 2 2 30 2 1 4 1 1 9 54 1 55 1 56 2 Description Press Base Rear Base Hack Squat Base Hack Squat Leg Hack Squat Bracket Hack Squat Upright Left Rear Upright Right Rear Upright Front Upright Seat Frame Press Top Frame Rear Top Frame Backrest Frame Seat Post Leg Lever Left Butterfly Arm Right Butterfly Arm Butterfly Handle Left Press Arm Right Press Arm Press Bracket Press Frame Pad Frame Backrest Plate Weight Guide Top Weight Small Weight Large Weight Shroud Console Hack Squat Frame Hack Squat Backrest Seat Backrest Long Leg Pad Right Small Pad Left Small Pad Small Support Bushing Butterfly Cable Short Handgrip Long Handgrip Short Press Handgrip Butterfly Handgrip Barbell Hook Sleeve Long Pivot Rod Short Pivot Rod 115mm Pulley M5 Washer Special Pulley Pulley Plate Left Foot Right Foot 50mm x 75mm Inner Cap 81mm x 58mm Metal Cap 81mm x 58mm Angled Outer Cap 56mm Round Inner Cap Key No. Qty. 57 4 58 59 6 1 60 5 61 62 4 1 63 64 1 1 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 3 7 1 2 1 1 1 1 1 1 1 1 1 1 1 1 1 4 4 2 2 20 8 4 2 2 4 16 1 1 2 1 1 2 1 1 4 102 2 103 104 1 8 105 106 107 8 14 1 Description Butterfly Handle Bushing 25mm Round Inner Cap 56mm Angled Square Outer Cap 40mm x 50mm Inner Cap 50mm Square Inner Cap 26mm x 76mm Inner Cap 25mm Bumper 50mm Angled Square Inner Cap 25mm Round Outer Cap Cable Trap Two-hole Switch Bracket Pulley Cover Release Handle Ab Cable Low Cable Hack Squat Cable Release Cable Cable Cover Release Pin Seat Knob Backrest Knob Press Knob Pad Frame Knob Reed Switch Wire High Cable Cable Ball Clip End Rod Cover 38mm Bumper 15mm x 12mm Spacer 15mm x 30mm Spacer Inner Bushing Weight Bumper Weight Guide Bushing Press Arm Bushing Support Rod Bushing Weight Pin 15mm x 8mm Spacer 60mm x 80mm Bushing Chain Lat Bar Lat Bar Handgrip Cable Clip Ab Strap 25mm x 50mm Inner Cap M10 x 74mm Carriage Bolt Ankle Strap M10 x 68mm Carriage Bolt M10 x 95mm Bolt M10 x 25mm Bolt M10 x 127mm Bolt R0504A Key No. Qty. 108 109 110 111 112 113 114 115 4 9 11 6 16 3 4 12 116 1 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 2 38 4 2 1 10 60 5 1 1 1 2 5 4 2 14 32 8 1 2 1 1 2 2 2 1 143 144 145 146 147 148 149 150 2 11 2 1 1 2 1 1 151 152 1 1 153 154 # # # # # 1 1 1 1 1 4 1 Description M10 x 78mm Bolt M10 x 67mm Bolt M10 x 45mm Bolt M10 x 50mm Bolt M6 x 20mm Bolt M8 x 20mm Bolt M10 x 70mm Bolt M4 x 20mm Self-tapping Screw M6 x 25mm Button Screw M5 x 15mm Screw M10 Washer 25mm Retainer M7 Nut Cable Adjustment Nut M10 Large Washer M10 Nylon Locknut M8 Washer 51mm x 49mm Plate Spring Switch Cable Trap M10 x 100mm Bolt M6 x 25mm Screw M8 x 90mm Bolt M10 x 80mm Bolt 5lb. Weight Bushing 1lb. Weight Bushing M8 Nylon Locknut Battery Cover Long Press Handgrip M12 Nut M12 Washer 45mm Bushing 21mm Bushing M4 x 12mm Screw M8 x 55mm Shoulder Bolt Small Round Inner Cap M4 Washer 63mm Bushing M12 x 78mm Bolt Double “U”-bracket M10 x 40mm Bolt M10 x 53mm Bolt Single-hole Switch Bracket M12 Nylon Locknut M8 x 23mm Shoulder Bolt Flat Wire Holder Zip Tie User’s Manual Exercise Guide Exercise Decal Grease Pack Allen Wrench Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of the user’s manual for information about ordering replacement parts. EXPLODED DRAWING—Model No. FMSY99530 53 92 53 92 120 75 129 R0504A 126 66 123 118 107 31 112 47 94 120 121 73 112 123 74 139 36 112 112 41 60 6 139 112 37 69 123 143 116 118 105 55 40 54 118 32 143 123 106 47 38 122 38 92 53 46 122 72 92 122 115 46 144 4 85 123 86 123 123 47 106 122 123118 86 123 118 109 53 5 118 134 124 142 123 104 72 53 47 114 3 101 104 101 52 144 115 51 144 115 56 23 112 58 136 20 92 95 118 42 58 122 92 60 123 92 123 106 92 108 22 60 37 92 45 136 92 19 106 122 15 82 83 134 118 86 123 140 58 145 151 118 108 122 47 98 118 79 118 42 92 45 123 60 21 92 95 36 122 60 78 114 106 92 81 58 140 125 91 91 123 122 59 123 17 57 57 10 123 106 64 98 118 109 65 119 118 86 47 86 47 146 145 86 118 39 18 43 96 86 118 109 56 148 106 97 99 106 123 76 129 123 33 34 100 122 91 123 14 115 16 118 53 148 86 39 18 43 58 83 110 1 123 66 57 57 70 44 47 47 86 86 104 66 123 118 112 118 109 47 118 77 112 123 9 86 118 109 86 118 110 47 123 123 118 123 123 110 110 88 128 128 123 53 88 87 2 47 110 123 47 71 82 87 83 134 123 61 47 26 90 138 68 132 133 27 89 28 93 61 110 87 154 123 71 30 89 123 133 132 137 90 66 134 47 47 66 29 111 50 111 115 135 141 115 111 111 50 144 47 66 50 144 47 50 123 66 134 117 115 153 48 80 124 130 130 87 124 25 130 123 106 7 49 127 67 124 87 62 61 150 47 110 47 110 106 152 123 47 110 123 147 123 8 70 134 86 118 109 87 118 68 124 130 87 149 47 88 87 65 88 111 123 109 53 12 114 117 47 48 86 118 118 114 86 102 61 118 86 123 118 105 105 118 123 47 86118 109 104 86 47 123 105 123 47 110 118 123 86 123 84 92 118 109 110 47 123 35 82 134 65 84 11 53 115 144 134 131 63 119 83 82 85 101 131 13 129 144 91 101 123 123 123 24 113 103 81 123 118 86 EXPLODED DRAWING—Model No. FMSY99530 R0504A ORDERING REPLACEMENT PARTS To order replacement parts, simply call our Customer Service Department toll-free at 1-800-995-2699, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information: 1. The MODEL NUMBER of the product (FMSY99530) 2. The NAME of the product (FREEMOTION® S75 STRENGTH TRAINER weight system) 3. The SERIAL NUMBER of the product (see the front cover of this manual) 4. The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING at the center of this manual). LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-authorized by ICON. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON authorized service center, products used for commercial or rental purposes, or products used as store display models. No other warranty beyond that specifically set forth above is authorized by ICON. ICON 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, costs of removal, installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you. The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to you. This warranty gives you specific legal rights. You may also have other rights which vary from state to state. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813 Part No. 202192 R0504A Printed in China © 2003 ICON IP, Inc.
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