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CAUTIONRead all precautions and instruc-tions in this manual before usingthis equipment. Save this manualfor future reference.
Model No. VFMCS4007.2Serial No.
Write the serial number in thespace above for future reference.
QUESTIONS?At FreeMotion Fitness, we arecommitted to providing com-plete customer satisfaction. Ifyou have questions, pleasecontact the authorized dealerwhere you purchased thestrength equipment.
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USER’SMANUAL
Part No. GZ7543 R0208A Printed in USA © 2008 ICON IP, Inc.
HOW TO CONTACT CUSTOMER CARE
If you have questions after reading this manual, if you require assistance, or if you need to order replacementparts, please contact Customer Care at the address or phone number listed below. Please be prepared to pro-vide 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) (seethe PART LIST and the EXPLODED DRAWING near the end of this manual).
CallToll-free in the US: 1-866-799-8946, Mon.–Fri. 8 am–5 pm MSTInternational: +1-719-533-2911
EmailUS: [email protected] International: [email protected]
WriteFreeMotion Fitness 1096 Elkton Drive Suite 600 Colorado Springs, CO 80907
Serial Number Decal (inside tower)
EXPLODED DRAWING B—Model No. VFMCS4007.2 R0208ATABLE OF CONTENTS
192
55
55
21
21
55
5455
12
18
77
37
25
73
35
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4
70
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59 64
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WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18HOW TO CONTACT CUSTOMER CARE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FREEMOTION is a registered trademark of ICON IP, Inc.
EXPLODED DRAWING A—Model No. VFMCS4007.2 R0208A
18
17 2730
9
23
47
1727
47
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27 4711
7
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62 60
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52585151
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28 32
4344
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47 49
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4344
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47 49
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45
3
WARNING DECAL PLACEMENT
The decals shown here have been applied in the indicated locations. If a decal is missing or illegible, seeHOW TO CONTACT CUSTOMER CARE on the back cover of this manual and order a free replacement decal.Apply the decal in the location shown. Note: The decals may not be shown at actual size.
DO NOT USEMACHINE FROMTHIS SIDE
WARNING
GZ7026
6
5
6
1
1
GZ7003
Decal 1 (GZ7008)
Decal 2 (GZ7006)
Decal 5 (GZ7376)
Decal 6 (GZ7005)
Decal 7(GZ7003)
Decal 3(GZ7026)
Decal 4(GZ7004)
3
5
7
4(insideaccesscover)
2
259345
6
174
Key No. Qty. Description Key No. Qty. Description
1 1 Tower2 1 Access Cover3 1 Right Leg4 1 Left Leg5 1 Left Arm 6 1 Right Arm7 2 Counterweight8 2 Swivel Bracket9 1 Left Arm Bracket10 1 Right Arm Bracket11 4 3/8" x 4 1/2" Screw12 1 Left Cable Cover13 40 Weight14 1 Left Weight Selector15 2 Top Weight16 4 3/8" Nut17 6 3/8" x 1 1/2" Button Head Bolt18 1 Tower Cover19 4 Leg Bumper20 8 3/8" Serrated Washer21 4 Weight Guide22 4 Weight Bumper23 8 Top Weight Bumper24 4 Guide Bushing25 4 Arm Bumper26 2 Trunnion27 14 3 1/2" Pulley28 2 Retainer Ring29 4 4 1/2" Pulley30 8 5/16" Screw31 4 Pivot Pulley Bearing32 2 1" Thin Washer33 2 1" Wave Washer34 2 Weight Pin35 8 1/4" x 3/4" Patch Screw36 4 Adjustment Pin Cap37 6 3/8" x 1 3/4" Bolt38 6 3/8" x 2" Bolt39 2 Pulley Bracket40 8 3/4" Bushing41 8 1/2" x 1 1/2" Socket Head Screw42 8 3/4" x 1/2" Shoulder Bolt43 2 Cable
44 2 Plastic Cover45 8 1/4"-20-unc Set Screw46 2 Coupler47 10 3/8"-16 Jamnut48 2 Cable Bearing49 2 Eyebolt50 6 3/8" x 1" Bolt51 2 1" Nut52 2 1" Thick Washer53 4 3/8" x 2 1/4" Bolt54 8 5/8" Lock Washer55 8 5/8" Jamnut56 8 1/2" Nylon Locknut57 2 Small Adjustment Pin58 2 Star Washer59 2 Pivot 60 4 Adjustment Knob61 2 Large Single Cable Trap62 4 Spring63 1 Right Weight Selector64 1 Right Cable Cover65 2 “U”-bracket66 1 #8 Screw67 4 3/8" Nylon Washer68 82 Weight Bushing69 2 Double Cable Trap70 8 3/8" x 3" Bolt71 2 1 1/8" Internal Retainer Ring72 4 3" Single Cable Trap73 20 3/8" Nylon Locknut74 6 1/4" Nut75 2 Handle76 2 Large Adjustment Pin77 2 Trim78 2 3/8" Washer79 8 1/4" x 3/4" Screw80 4 Leg Cap81 2 Cable Clip* – User’s Manual* – Exercise Guide* – Weight Decal Sheet* – Ankle Strap
PART LIST—Model No. VFMCS4007.2 R0208A
If replacement parts are needed, or if parts are missing or damaged, see HOW TO CONTACT CUSTOMERCARE on the back cover of this manual.
Note: Specifications are subject to change without notice. See the back cover of this manual for informationabout ordering replacement parts. *These parts are not illustrated.
WARNING: To reduce the risk of serious injury, read all important precautions andinstructions in this manual and all warnings on the strength equipment before using the strengthequipment. FreeMotion Fitness assumes no responsibility for personal injury or property damagesustained by or through the use of the strength equipment.
IMPORTANT PRECAUTIONS
1. Before beginning any exercise program, con-sult your physician. This is especially impor-tant for persons over the age of 35 or per-sons with pre-existing health problems.
2. Use the strength equipment only asdescribed in this manual.
3. It is the responsibility of the owner to ensurethat all users of the strength equipment areadequately informed of all precautions.
4. Keep the strength equipment indoors, awayfrom moisture and dust. Place the strengthequipment on a level surface, with a matbeneath it to protect the floor or carpet. Makesure that there is enough clearance aroundthe strength equipment to mount, dismount,and use it.
5. Keep hands and feet away from movingparts.
6. Keep children under age 12 and pets awayfrom the strength equipment at all times.
7. The strength equipment is designed to sup-port a maximum user weight of 350 lbs. (159kg).
8. Wear appropriate athletic clothes while exer-cising. Always wear athletic shoes for footprotection while exercising.
9. Inspect and properly tighten all parts regular-ly. Replace any worn parts immediately.
10. Make sure that the cables remain on the pul-leys at all times. If a cable binds while youare exercising, stop immediately and makesure that the cable is on the pulleys.
11. Make sure that the weight pins are fullyinserted into the weight stacks before youexercise.
12. Make sure the four adjustment knobs arefully engaged before you exercise.
13. If you feel pain or dizziness while exercising,stop immediately and cool down.
16 5
FreeMotion Fitness warrants this product to be freefrom defects in workmanship and material under nor-mal use and service conditions. The warranty periodcommences on the invoice date of purchase. Anyparts repaired or replaced during this warranty periodwill be warranted for the remainder of the original war-ranty period.
WARRANTY PERIODS AND COVERAGE
Residential and Light Commercial Frame: LifetimeParts: 10 yearsCables/Belts: 1 yearUpholstery and Accessories: 90 daysLabor: 1 year
Light commercial use is defined as a non-dues-payinginstitutional setting to include hotels, apartment fitnesscenters, corporate fitness centers, fire/police stations,and hospital/physical therapy settings. This product isnot intended to be used in large, heavy-use settingssuch as health clubs, colleges/universities, communitycenters, or military installations. Use of this product insuch 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 authorizedFreeMotion Fitness dealer for details on labor cov-erage in your country.
3. Any misuse, abuse, or improper service.4. Users weighing more than 350 lbs. (159 kg).5. Damage caused by moving the product or improper
storage including moving or storing the product onits side.
6. Use or storage of the product outdoors or in high-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 obtainedby contacting the authorized dealer from which youpurchased your equipment. Make sure to retain youroriginal invoice and serial number information. If thisproduct experiences a failure under the warranty termsset forth, FreeMotion Fitness shall provide at theiroption either repair, replacement, or refund of the pur-chase price. FreeMotion Fitness compensates serviceproviders for warranty trips within their service area.You may be charged additionally for service callsbeyond this service area.
FreeMotion Fitness is not responsible or liable for indi-rect, special or consequential damages arising out ofor in connection with the use or performance of theproduct or damages with respect to any economicloss, loss of property, loss of revenues or profits, lossof enjoyment or use, cost of removal, installation orother consequential damages. Some states do notallow the exclusion or limitation of consequential dam-ages. Accordingly, the above limitation may not applyto you. This warranty gives you specific rights and youmay have other rights that vary from state to state.
TO CONTACT FREEMOTION FITNESS
See HOW TO CONTACT CUSTOMER CARE on theback cover of this manual.
LIMITED WARRANTY BEFORE YOU BEGIN
Thank you for selecting the FREEMOTION® EXTDUAL CABLE CROSS™ strength equipment. Withunrestricted motion, you can work your body’s musclegroups together in a way that simulates everydaymovement. This will allow you to train more effectivelyfor specific activities. Whether your goal is to tone yourbody, build dramatic muscle size and strength, orimprove your cardiovascular system, the strengthequipment will help you to achieve the specific resultsyou want.
For your benefit, read this manual carefully beforeyou use the strength equipment. If you have ques-
tions after reading this manual, please contact theauthorized dealer where you purchased the strengthequipment. Please note the product model numberand serial number before contacting the authorizeddealer. The model number and the location of the seri-al number decal are shown on the front cover of thismanual.
Before reading further, please review the drawingbelow and familiarize yourself with the parts that arelabeled.
Assembled Dimensions: Height: 84 in. (213 cm)Width: 113 in. (287 cm)Depth: 60 in. (152 cm)Weight: 925 lbs. (420 kg)
Swivel Bracket
Weights
Weight Pin
Tower
Counterweight
HandleLeft Arm
Adjustment Knob
Adjustment Knob
Left Arm Bracket
Right Arm Bracket
Right Arm
6
Before beginning assembly, carefully read thefollowing information and instructions:
• Assembly requires two persons.
• Because of its weight and size, the strengthequipment should be assembled in the locationwhere it will be used. Make sure that there isenough clearance to walk around the strengthequipment as you assemble it.
• Place all parts in a cleared area and remove thepacking materials. Do not dispose of the packingmaterials until assembly is completed.
• As you assemble the strength equipment, orientall parts exactly as shown in the drawings.
• Tighten all parts as you assemble them, unlessinstructed to do otherwise.
• The following tools (not included) may berequired for assembly:
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
three hex keys
one pair of snap ring pliers
Assembly will be more convenient if you have asocket set, a set of open-end or closed-endwrenches, or a set of ratchet wrenches.
Make Assembly Easier
Everything in this manual is designed to ensurethat the strength equipment can be assembledsuccessfully by almost anyone. By setting asideplenty of time, assembly will go smoothly.
ASSEMBLY
15
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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 performedsmoothly and without pausing. The exertion stage ofeach repetition should last about half as long as thereturn stage. Proper breathing is important. Exhaleduring the exertion stage of each repetition and inhaleduring the return stroke. Never hold your breath.
Rest for a short period of time after each set. Theideal 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 familiarizingyourself with the equipment and learning the properform for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.Include stretches for both your arms and legs. Moveslowly as you stretch and do not bounce. Ease intoeach stretch gradually and go only as far as you canwithout strain. Stretching at the end of each workoutis an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. Writethe date, the exercises performed, the resistanceused, and the numbers of sets and repetitions com-pleted. Record your weight and key body measure-ments at the end of every month. The key to achievingthe greatest results is to make exercise a regular andenjoyable part of your everyday life.
1.
Have another person hold the Tower (1) and tip itto one side slightly. Attach the Right Leg (3) to theTower with four 3/8" x 3" Bolts (70), one 3/8" x 1"Bolt (50), and one 3/8" Washer (78). Do nottighten the Bolts yet.
Attach the Left Leg (4) in the same way.
Tighten the eight 3/8" x 3" Bolts (70) and thetwo 3/8" x 1" Bolts (50).
Before beginning assembly, make surethat you understand the information in thebox above. Note: Some parts described inthe assembly steps may be preassembled.
1
3
1
50
70
4
78
714
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle BuildingTo increase the size and strength of your muscles,push them close to their maximum capacity. Your mus-cles will continually adapt and grow as you progres-sively increase the intensity of your exercise. You canadjust the intensity level of an individual exercise intwo 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 anexercise, such as one sit-up. A “set” is a series ofrepetitions.)
The proper amount of resistance for each exercisedepends upon the individual user. You must gaugeyour limits and select the amount of resistance that isright for you. Begin with 3 sets of 8 repetitions for eachexercise you perform. Rest for 3 minutes after eachset. When you can complete 3 sets of 12 repetitionswithout difficulty, increase the amount of resistance.
ToningYou can tone your muscles by pushing them to a mod-erate percentage of their capacity. Select a moderateamount of resistance and increase the number of rep-etitions in each set. Complete as many sets of 15 to20 repetitions as possible without discomfort. Rest for1 minute after each set. Work your muscles by com-pleting more sets rather than by using high amounts ofresistance.
Weight LossTo lose weight, use a low amount of resistance andincrease the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.
Cross TrainingCross training is an efficient way to get a complete andwell-balanced fitness program. An example of a bal-anced 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 exer-ciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercisefor at least one full day each week to give your bodytime to regenerate.
The combination of strength training and aerobic exer-cise will reshape and strengthen your body, plus devel-op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for eachworkout, and the numbers of repetitions and sets tocomplete, is an individual matter. Avoid overdoing itduring the first few months of your exercise program.Progress at your own pace and be sensitive to yourbody’s signals. If you experience pain or dizzinesswhile exercising, stop immediately and cool down.Find out what is wrong before continuing. Rememberthat adequate rest and a proper diet are important fac-tors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretchingand light exercise to warm up. Warming up preparesyour body for more strenuous exercise by increasingcirculation, raising your body temperature and deliver-ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-es. Select exercises for every major muscle group,emphasizing areas that you want to develop most. Togive balance and variety to your workouts, vary theexercises from workout to workout.
Schedule your workouts for the time of day when yourenergy level is the highest. Each workout should befollowed by at least one day of rest. Once you find theschedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of aneffective exercise program. This requires movingthrough the full range of motion for each exercise, andmoving only the appropriate parts of the body.Exercising in an uncontrolled way will leave you feel-ing exhausted. On the exercise guide accompanyingthis manual you will find photographs showing the cor-rect form for several exercises, and a list of the mus-cles affected. See the muscle chart on the next pageto find the names of the muscles.
2. Lift the indicated Adjustment Knob (60), slide theLeft Arm Bracket (9) onto the left Pivot (59), andengage the Adjustment Knob into one of theadjustment holes in the Left Arm Bracket.
Attach the Left Arm Bracket (9) to the left Pivot(59) with two 3/4" x 1/2" Shoulder Bolts (42).
Attach the Right Arm Bracket (10) in the sameway.
2
9
10
59
60
42
42
Holes
3. Pull the Adjustment Knob (60) on the Left Arm(5), hold the end of the Left Arm inside the LeftArm Bracket (9), and engage the AdjustmentKnob into one of the adjustment holes in the LeftArm Bracket.
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" ThinWasher (32) onto the Trunnion (26) on the LeftArm (5). Then, using a snap ring tool, attach theRetainer Ring (28) onto the indicated groove inthe Trunnion.
Repeat this step on the right side of thestrength equipment.
3
5
6
60
9
42
42
11
7
2832
8
26Groove
33
5
8 13
CABLE DIAGRAM
The numbers in the diagram below show the proper routing of the cables. Use the diagram to make sure thatthe cables and the cable traps are assembled correctly. If the cables and the cable traps are not assembled cor-rectly, the strength equipment will not function properly and damage may occur. Make sure that the cable trapsdo not touch or bind the cables.
1
2
4
3
5
68
7
9
1
2
4
3
5
6 8
7
9
Cables (43)Length: 16 ft. 5 in. (5 m)
4. Remove the eight 1/4" x 3/4" Screws (79) fromthe Access Cover (2) on the back of the Tower(1). Then, remove the Access Cover.
Next, remove the two Top Weights (15) and theLeft and Right Weight Selectors (14, 63) from theTower (1).
4
79
2
1
79
79
79
5. Set a Weight Bumper (22) over the indicated holein the Tower (1). Then, orient a Weight Guide (21)so that the threaded end is at the top, and insertthe Weight Guide into the Weight Bumper and thehole.
Repeat this step with the other three WeightBumpers (22) and Weight Guides (21).
5
21
21
1
22
22Hole
15
14
63
Threads
912
Make sure that all parts are properly tightened each time the strength equipment is used. Replace any wornparts immediately. Clean the strength equipment with a damp cloth and a mild, non-abrasive detergent; do notuse 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 lightweightmotor oil, 10W-40 or 10W-30 weight. Apply only a light coating over the entire length of the weight guide. Donot use TEFLON®-based lubricants.
MAINTENANCE
CABLE ADJUSTMENT
Woven cable, the type of cable used on the strengthequipment, can stretch slightly when it is first used. Ifthere is slack in a cable before resistance is felt, thecable should be tightened.
To tighten either of the Cables (43), first loosen theupper 3/8" Nut (16) that connects the end of the Cableto the “U”-bracket (65). Next, tighten the lower 3/8"Nut (16) until the Cable is tight. Then, tighten theupper Nut against the “U”-bracket.
Do not overtighten the cables. If a cable tends toslip off the pulleys often, it may have becometwisted. Remove the cable and reinstall it. If acable needs to be replaced, please contact theauthorized dealer where you purchased the strengthequipment.
CABLE INSPECTION
Check the entire length of each cable by slowly per-forming one repetition on the strength equipment;inspect the cable that is exposed on the exterior ofthe strength equipment and the cable inside thetower. Run your fingers along the cable, paying closeattention at the bends and attachment points. Watchfor the conditions shown at the right, which may indi-cate a worn cable in need of replacement.
A B
C D
A. torn or split cable sheath B. kinked or severely bent cableC. curled or twisted sheathD. stretched or thinning cable sheath
4316
65
16
6. Orient twenty Weights (13) as shown in the upperinset drawing. Slide the Weights onto the leftWeight Guides (21). Note: If there are num-bered decals on the Weights, make sure toslide the Weight with the highest number ontothe Weight Guides first.
Next, slide the Top Weight (15) and the LeftWeight Selector (not shown) onto the left WeightGuides (21).
If the Weights (13) do not have numbered decals,locate the included sheet of numbered decals.Apply a numbered decal to the Top Weight (15)and to each Weight (13) in the location shown inthe lower inset drawing; make sure to apply thedecal with the lowest number to the TopWeight.
Repeat this step on the other side of thestrength equipment.
6
13
15
Smooth Side
13
21
View from front
13
15
WeightDecal
7. Tighten a 5/8" Jamnut (55) as far as possible ontoa Weight Guide (21), and then slide a 5/8" LockWasher (54) onto the Weight Guide. Next, raisethe Weight Guide as far as possible into theTower (1). Then, slide another 5/8" Lock Washer(54) onto the Weight Guide (21), and tightenanother the 5/8" Jamnut (55) on the WeightGuide.
Repeat this step for the remaining threeWeight Guides (21).
7
1
55
55
54
54
21
10 11
ADJUSTING THE ARM BRACKETS
To change the position of the Left Arm Bracket (9),pull the indicated Adjustment Knob (60), move theLeft Arm Bracket to the desired position, and thenengage the Adjustment Knob in one of the adjustmentholes in the Left Arm Bracket. Make sure that theAdjustment Knob is fully engaged in one of theadjustment holes; the red collar on the pin shouldnot be visible.
Adjust the position of the Right Arm Bracket (10)in the same way.
9
60
10
CHANGING THE WEIGHT SETTING
To change the weight setting of either weight stack,insert the Weight Pin (34) into the hole in the desiredWeight (13). Make sure that the Weight Pin is fullyinserted into the Weight Selector (not shown). 13
5
9
6
60
34
ADJUSTING THE ARMS
To adjust the position of the Left Arm (5), pull the indi-cated Adjustment Knob (60), rotate the Left Arm tothe desired position, and then engage the AdjustmentKnob in one of the adjustment holes in the Left ArmBracket (9). Make sure that the Adjustment Knobis engaged in one of the adjustment holes.
Adjust the position of the Right Arm (6) in thesame way.
ADJUSTMENT
This section explains how to adjust the strength equipment. See the EXERCISE GUIDELINES on page 14 forimportant information about how to get the most benefit from your exercise program. Also, refer to the accompa-nying exercise guide to see the correct form for several exercises.
9
43
65
12
74
16
2016
20
9. See the inset drawing. Tighten a 3/8" Nut (16)about halfway onto the threaded end of the Cable(43). Next, slide a 3/8" Serrated Washer (20) ontothe Cable and insert the Cable into the hole in thetop of the left “U”-bracket (65). Then, slide anoth-er 3/8" Serrated Washer (20) onto the Cable andtighten another 3/8" Nut (16) onto the Cable.
Reattach the Left Cable Cover (12) with the three1/4" Nuts (74).
Repeat step 8 and this step on the other sideof the strength equipment.
See WEIGHT GUIDE LUBRICATION on page 12and lubricate the Weight Guides (21). Then, seeCABLE ADJUSTMENT on page 12 and properlytighten the Cables (43).
See step 4. Reattach the Access Cover (2)with the eight 1/4" x 3/4" Screws (79).
21
8. Remove the three 1/4" Nuts (74) attaching theLeft Cable Cover (12) to the strength machine.Then, remove the Left Cable Cover.
Route one of the Cables (43) downward into theleft Swivel Bracket (8) and through the Left Arm(5) as shown. See the CABLE DIAGRAM onpage 13 and route the Cable around the pulleyson the left side of the strength equipment asshown. Note: It may be helpful to loosen the nutsand bolts attaching the cable traps as you routethe Cable around the pulleys. After you route theCable, retighten the nuts and bolts. Make surethat the cable traps are oriented as shown inthe CABLE DIAGRAM on page 13; if theCables rub against the cable traps, the Cableswill become damaged.
8
8
43
5
12
74
10 11
ADJUSTING THE ARM BRACKETS
To change the position of the Left Arm Bracket (9),pull the indicated Adjustment Knob (60), move theLeft Arm Bracket to the desired position, and thenengage the Adjustment Knob in one of the adjustmentholes in the Left Arm Bracket. Make sure that theAdjustment Knob is fully engaged in one of theadjustment holes; the red collar on the pin shouldnot be visible.
Adjust the position of the Right Arm Bracket (10)in the same way.
9
60
10
CHANGING THE WEIGHT SETTING
To change the weight setting of either weight stack,insert the Weight Pin (34) into the hole in the desiredWeight (13). Make sure that the Weight Pin is fullyinserted into the Weight Selector (not shown). 13
5
9
6
60
34
ADJUSTING THE ARMS
To adjust the position of the Left Arm (5), pull the indi-cated Adjustment Knob (60), rotate the Left Arm tothe desired position, and then engage the AdjustmentKnob in one of the adjustment holes in the Left ArmBracket (9). Make sure that the Adjustment Knobis engaged in one of the adjustment holes.
Adjust the position of the Right Arm (6) in thesame way.
ADJUSTMENT
This section explains how to adjust the strength equipment. See the EXERCISE GUIDELINES on page 14 forimportant information about how to get the most benefit from your exercise program. Also, refer to the accompa-nying exercise guide to see the correct form for several exercises.
9
43
65
12
74
16
2016
20
9. See the inset drawing. Tighten a 3/8" Nut (16)about halfway onto the threaded end of the Cable(43). Next, slide a 3/8" Serrated Washer (20) ontothe Cable and insert the Cable into the hole in thetop of the left “U”-bracket (65). Then, slide anoth-er 3/8" Serrated Washer (20) onto the Cable andtighten another 3/8" Nut (16) onto the Cable.
Reattach the Left Cable Cover (12) with the three1/4" Nuts (74).
Repeat step 8 and this step on the other sideof the strength equipment.
See WEIGHT GUIDE LUBRICATION on page 12and lubricate the Weight Guides (21). Then, seeCABLE ADJUSTMENT on page 12 and properlytighten the Cables (43).
See step 4. Reattach the Access Cover (2)with the eight 1/4" x 3/4" Screws (79).
21
8. Remove the three 1/4" Nuts (74) attaching theLeft Cable Cover (12) to the strength machine.Then, remove the Left Cable Cover.
Route one of the Cables (43) downward into theleft Swivel Bracket (8) and through the Left Arm(5) as shown. See the CABLE DIAGRAM onpage 13 and route the Cable around the pulleyson the left side of the strength equipment asshown. Note: It may be helpful to loosen the nutsand bolts attaching the cable traps as you routethe Cable around the pulleys. After you route theCable, retighten the nuts and bolts. Make surethat the cable traps are oriented as shown inthe CABLE DIAGRAM on page 13; if theCables rub against the cable traps, the Cableswill become damaged.
8
8
43
5
12
74
912
Make sure that all parts are properly tightened each time the strength equipment is used. Replace any wornparts immediately. Clean the strength equipment with a damp cloth and a mild, non-abrasive detergent; do notuse 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 lightweightmotor oil, 10W-40 or 10W-30 weight. Apply only a light coating over the entire length of the weight guide. Donot use TEFLON®-based lubricants.
MAINTENANCE
CABLE ADJUSTMENT
Woven cable, the type of cable used on the strengthequipment, can stretch slightly when it is first used. Ifthere is slack in a cable before resistance is felt, thecable should be tightened.
To tighten either of the Cables (43), first loosen theupper 3/8" Nut (16) that connects the end of the Cableto the “U”-bracket (65). Next, tighten the lower 3/8"Nut (16) until the Cable is tight. Then, tighten theupper Nut against the “U”-bracket.
Do not overtighten the cables. If a cable tends toslip off the pulleys often, it may have becometwisted. Remove the cable and reinstall it. If acable needs to be replaced, please contact theauthorized dealer where you purchased the strengthequipment.
CABLE INSPECTION
Check the entire length of each cable by slowly per-forming one repetition on the strength equipment;inspect the cable that is exposed on the exterior ofthe strength equipment and the cable inside thetower. Run your fingers along the cable, paying closeattention at the bends and attachment points. Watchfor the conditions shown at the right, which may indi-cate a worn cable in need of replacement.
A B
C D
A. torn or split cable sheath B. kinked or severely bent cableC. curled or twisted sheathD. stretched or thinning cable sheath
4316
65
16
6. Orient twenty Weights (13) as shown in the upperinset drawing. Slide the Weights onto the leftWeight Guides (21). Note: If there are num-bered decals on the Weights, make sure toslide the Weight with the highest number ontothe Weight Guides first.
Next, slide the Top Weight (15) and the LeftWeight Selector (not shown) onto the left WeightGuides (21).
If the Weights (13) do not have numbered decals,locate the included sheet of numbered decals.Apply a numbered decal to the Top Weight (15)and to each Weight (13) in the location shown inthe lower inset drawing; make sure to apply thedecal with the lowest number to the TopWeight.
Repeat this step on the other side of thestrength equipment.
6
13
15
Smooth Side
13
21
View from front
13
15
WeightDecal
7. Tighten a 5/8" Jamnut (55) as far as possible ontoa Weight Guide (21), and then slide a 5/8" LockWasher (54) onto the Weight Guide. Next, raisethe Weight Guide as far as possible into theTower (1). Then, slide another 5/8" Lock Washer(54) onto the Weight Guide (21), and tightenanother the 5/8" Jamnut (55) on the WeightGuide.
Repeat this step for the remaining threeWeight Guides (21).
7
1
55
55
54
54
21
8 13
CABLE DIAGRAM
The numbers in the diagram below show the proper routing of the cables. Use the diagram to make sure thatthe cables and the cable traps are assembled correctly. If the cables and the cable traps are not assembled cor-rectly, the strength equipment will not function properly and damage may occur. Make sure that the cable trapsdo not touch or bind the cables.
1
2
4
3
5
68
7
9
1
2
4
3
5
6 8
7
9
Cables (43)Length: 16 ft. 5 in. (5 m)
4. Remove the eight 1/4" x 3/4" Screws (79) fromthe Access Cover (2) on the back of the Tower(1). Then, remove the Access Cover.
Next, remove the two Top Weights (15) and theLeft and Right Weight Selectors (14, 63) from theTower (1).
4
79
2
1
79
79
79
5. Set a Weight Bumper (22) over the indicated holein the Tower (1). Then, orient a Weight Guide (21)so that the threaded end is at the top, and insertthe Weight Guide into the Weight Bumper and thehole.
Repeat this step with the other three WeightBumpers (22) and Weight Guides (21).
5
21
21
1
22
22Hole
15
14
63
Threads
714
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle BuildingTo increase the size and strength of your muscles,push them close to their maximum capacity. Your mus-cles will continually adapt and grow as you progres-sively increase the intensity of your exercise. You canadjust the intensity level of an individual exercise intwo 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 anexercise, such as one sit-up. A “set” is a series ofrepetitions.)
The proper amount of resistance for each exercisedepends upon the individual user. You must gaugeyour limits and select the amount of resistance that isright for you. Begin with 3 sets of 8 repetitions for eachexercise you perform. Rest for 3 minutes after eachset. When you can complete 3 sets of 12 repetitionswithout difficulty, increase the amount of resistance.
ToningYou can tone your muscles by pushing them to a mod-erate percentage of their capacity. Select a moderateamount of resistance and increase the number of rep-etitions in each set. Complete as many sets of 15 to20 repetitions as possible without discomfort. Rest for1 minute after each set. Work your muscles by com-pleting more sets rather than by using high amounts ofresistance.
Weight LossTo lose weight, use a low amount of resistance andincrease the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.
Cross TrainingCross training is an efficient way to get a complete andwell-balanced fitness program. An example of a bal-anced 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 exer-ciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercisefor at least one full day each week to give your bodytime to regenerate.
The combination of strength training and aerobic exer-cise will reshape and strengthen your body, plus devel-op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for eachworkout, and the numbers of repetitions and sets tocomplete, is an individual matter. Avoid overdoing itduring the first few months of your exercise program.Progress at your own pace and be sensitive to yourbody’s signals. If you experience pain or dizzinesswhile exercising, stop immediately and cool down.Find out what is wrong before continuing. Rememberthat adequate rest and a proper diet are important fac-tors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretchingand light exercise to warm up. Warming up preparesyour body for more strenuous exercise by increasingcirculation, raising your body temperature and deliver-ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-es. Select exercises for every major muscle group,emphasizing areas that you want to develop most. Togive balance and variety to your workouts, vary theexercises from workout to workout.
Schedule your workouts for the time of day when yourenergy level is the highest. Each workout should befollowed by at least one day of rest. Once you find theschedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of aneffective exercise program. This requires movingthrough the full range of motion for each exercise, andmoving only the appropriate parts of the body.Exercising in an uncontrolled way will leave you feel-ing exhausted. On the exercise guide accompanyingthis manual you will find photographs showing the cor-rect form for several exercises, and a list of the mus-cles affected. See the muscle chart on the next pageto find the names of the muscles.
2. Lift the indicated Adjustment Knob (60), slide theLeft Arm Bracket (9) onto the left Pivot (59), andengage the Adjustment Knob into one of theadjustment holes in the Left Arm Bracket.
Attach the Left Arm Bracket (9) to the left Pivot(59) with two 3/4" x 1/2" Shoulder Bolts (42).
Attach the Right Arm Bracket (10) in the sameway.
2
9
10
59
60
42
42
Holes
3. Pull the Adjustment Knob (60) on the Left Arm(5), hold the end of the Left Arm inside the LeftArm Bracket (9), and engage the AdjustmentKnob into one of the adjustment holes in the LeftArm Bracket.
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" ThinWasher (32) onto the Trunnion (26) on the LeftArm (5). Then, using a snap ring tool, attach theRetainer Ring (28) onto the indicated groove inthe Trunnion.
Repeat this step on the right side of thestrength equipment.
3
5
6
60
9
42
42
11
7
2832
8
26Groove
33
5
6
Before beginning assembly, carefully read thefollowing information and instructions:
• Assembly requires two persons.
• Because of its weight and size, the strengthequipment should be assembled in the locationwhere it will be used. Make sure that there isenough clearance to walk around the strengthequipment as you assemble it.
• Place all parts in a cleared area and remove thepacking materials. Do not dispose of the packingmaterials until assembly is completed.
• As you assemble the strength equipment, orientall parts exactly as shown in the drawings.
• Tighten all parts as you assemble them, unlessinstructed to do otherwise.
• The following tools (not included) may berequired for assembly:
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
three hex keys
one pair of snap ring pliers
Assembly will be more convenient if you have asocket set, a set of open-end or closed-endwrenches, or a set of ratchet wrenches.
Make Assembly Easier
Everything in this manual is designed to ensurethat the strength equipment can be assembledsuccessfully by almost anyone. By setting asideplenty of time, assembly will go smoothly.
ASSEMBLY
15
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 performedsmoothly and without pausing. The exertion stage ofeach repetition should last about half as long as thereturn stage. Proper breathing is important. Exhaleduring the exertion stage of each repetition and inhaleduring the return stroke. Never hold your breath.
Rest for a short period of time after each set. Theideal 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 familiarizingyourself with the equipment and learning the properform for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.Include stretches for both your arms and legs. Moveslowly as you stretch and do not bounce. Ease intoeach stretch gradually and go only as far as you canwithout strain. Stretching at the end of each workoutis an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. Writethe date, the exercises performed, the resistanceused, and the numbers of sets and repetitions com-pleted. Record your weight and key body measure-ments at the end of every month. The key to achievingthe greatest results is to make exercise a regular andenjoyable part of your everyday life.
1.
Have another person hold the Tower (1) and tip itto one side slightly. Attach the Right Leg (3) to theTower with four 3/8" x 3" Bolts (70), one 3/8" x 1"Bolt (50), and one 3/8" Washer (78). Do nottighten the Bolts yet.
Attach the Left Leg (4) in the same way.
Tighten the eight 3/8" x 3" Bolts (70) and thetwo 3/8" x 1" Bolts (50).
Before beginning assembly, make surethat you understand the information in thebox above. Note: Some parts described inthe assembly steps may be preassembled.
1
3
1
50
70
4
78
16 5
FreeMotion Fitness warrants this product to be freefrom defects in workmanship and material under nor-mal use and service conditions. The warranty periodcommences on the invoice date of purchase. Anyparts repaired or replaced during this warranty periodwill be warranted for the remainder of the original war-ranty period.
WARRANTY PERIODS AND COVERAGE
Residential and Light Commercial Frame: LifetimeParts: 10 yearsCables/Belts: 1 yearUpholstery and Accessories: 90 daysLabor: 1 year
Light commercial use is defined as a non-dues-payinginstitutional setting to include hotels, apartment fitnesscenters, corporate fitness centers, fire/police stations,and hospital/physical therapy settings. This product isnot intended to be used in large, heavy-use settingssuch as health clubs, colleges/universities, communitycenters, or military installations. Use of this product insuch 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 authorizedFreeMotion Fitness dealer for details on labor cov-erage in your country.
3. Any misuse, abuse, or improper service.4. Users weighing more than 350 lbs. (159 kg).5. Damage caused by moving the product or improper
storage including moving or storing the product onits side.
6. Use or storage of the product outdoors or in high-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 obtainedby contacting the authorized dealer from which youpurchased your equipment. Make sure to retain youroriginal invoice and serial number information. If thisproduct experiences a failure under the warranty termsset forth, FreeMotion Fitness shall provide at theiroption either repair, replacement, or refund of the pur-chase price. FreeMotion Fitness compensates serviceproviders for warranty trips within their service area.You may be charged additionally for service callsbeyond this service area.
FreeMotion Fitness is not responsible or liable for indi-rect, special or consequential damages arising out ofor in connection with the use or performance of theproduct or damages with respect to any economicloss, loss of property, loss of revenues or profits, lossof enjoyment or use, cost of removal, installation orother consequential damages. Some states do notallow the exclusion or limitation of consequential dam-ages. Accordingly, the above limitation may not applyto you. This warranty gives you specific rights and youmay have other rights that vary from state to state.
TO CONTACT FREEMOTION FITNESS
See HOW TO CONTACT CUSTOMER CARE on theback cover of this manual.
LIMITED WARRANTY BEFORE YOU BEGIN
Thank you for selecting the FREEMOTION® EXTDUAL CABLE CROSS™ strength equipment. Withunrestricted motion, you can work your body’s musclegroups together in a way that simulates everydaymovement. This will allow you to train more effectivelyfor specific activities. Whether your goal is to tone yourbody, build dramatic muscle size and strength, orimprove your cardiovascular system, the strengthequipment will help you to achieve the specific resultsyou want.
For your benefit, read this manual carefully beforeyou use the strength equipment. If you have ques-
tions after reading this manual, please contact theauthorized dealer where you purchased the strengthequipment. Please note the product model numberand serial number before contacting the authorizeddealer. The model number and the location of the seri-al number decal are shown on the front cover of thismanual.
Before reading further, please review the drawingbelow and familiarize yourself with the parts that arelabeled.
Assembled Dimensions: Height: 84 in. (213 cm)Width: 113 in. (287 cm)Depth: 60 in. (152 cm)Weight: 925 lbs. (420 kg)
Swivel Bracket
Weights
Weight Pin
Tower
Counterweight
HandleLeft Arm
Adjustment Knob
Adjustment Knob
Left Arm Bracket
Right Arm Bracket
Right Arm
174
Key No. Qty. Description Key No. Qty. Description
1 1 Tower2 1 Access Cover3 1 Right Leg4 1 Left Leg5 1 Left Arm 6 1 Right Arm7 2 Counterweight8 2 Swivel Bracket9 1 Left Arm Bracket10 1 Right Arm Bracket11 4 3/8" x 4 1/2" Screw12 1 Left Cable Cover13 40 Weight14 1 Left Weight Selector15 2 Top Weight16 4 3/8" Nut17 6 3/8" x 1 1/2" Button Head Bolt18 1 Tower Cover19 4 Leg Bumper20 8 3/8" Serrated Washer21 4 Weight Guide22 4 Weight Bumper23 8 Top Weight Bumper24 4 Guide Bushing25 4 Arm Bumper26 2 Trunnion27 14 3 1/2" Pulley28 2 Retainer Ring29 4 4 1/2" Pulley30 8 5/16" Screw31 4 Pivot Pulley Bearing32 2 1" Thin Washer33 2 1" Wave Washer34 2 Weight Pin35 8 1/4" x 3/4" Patch Screw36 4 Adjustment Pin Cap37 6 3/8" x 1 3/4" Bolt38 6 3/8" x 2" Bolt39 2 Pulley Bracket40 8 3/4" Bushing41 8 1/2" x 1 1/2" Socket Head Screw42 8 3/4" x 1/2" Shoulder Bolt43 2 Cable
44 2 Plastic Cover45 8 1/4"-20-unc Set Screw46 2 Coupler47 10 3/8"-16 Jamnut48 2 Cable Bearing49 2 Eyebolt50 6 3/8" x 1" Bolt51 2 1" Nut52 2 1" Thick Washer53 4 3/8" x 2 1/4" Bolt54 8 5/8" Lock Washer55 8 5/8" Jamnut56 8 1/2" Nylon Locknut57 2 Small Adjustment Pin58 2 Star Washer59 2 Pivot 60 4 Adjustment Knob61 2 Large Single Cable Trap62 4 Spring63 1 Right Weight Selector64 1 Right Cable Cover65 2 “U”-bracket66 1 #8 Screw67 4 3/8" Nylon Washer68 82 Weight Bushing69 2 Double Cable Trap70 8 3/8" x 3" Bolt71 2 1 1/8" Internal Retainer Ring72 4 3" Single Cable Trap73 20 3/8" Nylon Locknut74 6 1/4" Nut75 2 Handle76 2 Large Adjustment Pin77 2 Trim78 2 3/8" Washer79 8 1/4" x 3/4" Screw80 4 Leg Cap81 2 Cable Clip* – User’s Manual* – Exercise Guide* – Weight Decal Sheet* – Ankle Strap
PART LIST—Model No. VFMCS4007.2 R0208A
If replacement parts are needed, or if parts are missing or damaged, see HOW TO CONTACT CUSTOMERCARE on the back cover of this manual.
Note: Specifications are subject to change without notice. See the back cover of this manual for informationabout ordering replacement parts. *These parts are not illustrated.
WARNING: To reduce the risk of serious injury, read all important precautions andinstructions in this manual and all warnings on the strength equipment before using the strengthequipment. FreeMotion Fitness assumes no responsibility for personal injury or property damagesustained by or through the use of the strength equipment.
IMPORTANT PRECAUTIONS
1. Before beginning any exercise program, con-sult your physician. This is especially impor-tant for persons over the age of 35 or per-sons with pre-existing health problems.
2. Use the strength equipment only asdescribed in this manual.
3. It is the responsibility of the owner to ensurethat all users of the strength equipment areadequately informed of all precautions.
4. Keep the strength equipment indoors, awayfrom moisture and dust. Place the strengthequipment on a level surface, with a matbeneath it to protect the floor or carpet. Makesure that there is enough clearance aroundthe strength equipment to mount, dismount,and use it.
5. Keep hands and feet away from movingparts.
6. Keep children under age 12 and pets awayfrom the strength equipment at all times.
7. The strength equipment is designed to sup-port a maximum user weight of 350 lbs. (159kg).
8. Wear appropriate athletic clothes while exer-cising. Always wear athletic shoes for footprotection while exercising.
9. Inspect and properly tighten all parts regular-ly. Replace any worn parts immediately.
10. Make sure that the cables remain on the pul-leys at all times. If a cable binds while youare exercising, stop immediately and makesure that the cable is on the pulleys.
11. Make sure that the weight pins are fullyinserted into the weight stacks before youexercise.
12. Make sure the four adjustment knobs arefully engaged before you exercise.
13. If you feel pain or dizziness while exercising,stop immediately and cool down.
EXPLODED DRAWING A—Model No. VFMCS4007.2 R0208A
18
17 2730
9
23
47
1727
47
17
27 4711
7
5
76
62 60
26
31
4944
43
8
75
73
37
27
22
34
13
6868
14
15
68 24
52585151
69
2967
7336
2065
5323 20
301620
20 16
43
23
30
23
27
27
10
23
47
1747
1727
47
30
30
11
7
6
76
62
6036
26
318
75
37
73
27
2742
4040
42
4240
4042
22
34
13
6868
63
15
68 24
52585151
67
73
2065
5323 20
30
1620
20 16
43
69
29
24 24
81
81
33
28 32
33
28 32
4344
4647
48
47 49
71
45
45
4344
4647
48
47 49
35
45
45
3
WARNING DECAL PLACEMENT
The decals shown here have been applied in the indicated locations. If a decal is missing or illegible, seeHOW TO CONTACT CUSTOMER CARE on the back cover of this manual and order a free replacement decal.Apply the decal in the location shown. Note: The decals may not be shown at actual size.
DO NOT USEMACHINE FROMTHIS SIDE
WARNING
GZ7026
6
5
6
1
1
GZ7003
Decal 1 (GZ7008)
Decal 2 (GZ7006)
Decal 5 (GZ7376)
Decal 6 (GZ7005)
Decal 7(GZ7003)
Decal 3(GZ7026)
Decal 4(GZ7004)
3
5
7
4(insideaccesscover)
2
259345
6
EXPLODED DRAWING B—Model No. VFMCS4007.2 R0208ATABLE OF CONTENTS
192
55
55
21
21
55
5455
12
18
77
37
25
73
35
19
4
70
35
19
35
19
35
19
70337
2573
25
41
59 64
56
56
73
73
74
74
7474
74
1
386129
73
38
72
27
73
38
7227 73
6129
7338
2772
59
3973
50
60
36
62
5760
36
62
57
41
41
4240
4240
42
40
4240
39
73 5072
27
38
66
2
79
79
79
79
79
54
35
80
80
80
80
50
50
78
78
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18HOW TO CONTACT CUSTOMER CARE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FREEMOTION is a registered trademark of ICON IP, Inc.
CAUTIONRead all precautions and instruc-tions in this manual before usingthis equipment. Save this manualfor future reference.
Model No. VFMCS4007.2Serial No.
Write the serial number in thespace above for future reference.
QUESTIONS?At FreeMotion Fitness, we arecommitted to providing com-plete customer satisfaction. Ifyou have questions, pleasecontact the authorized dealerwhere you purchased thestrength equipment.
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USER’SMANUAL
Part No. GZ7543 R0208A Printed in USA © 2008 ICON IP, Inc.
HOW TO CONTACT CUSTOMER CARE
If you have questions after reading this manual, if you require assistance, or if you need to order replacementparts, please contact Customer Care at the address or phone number listed below. Please be prepared to pro-vide 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) (seethe PART LIST and the EXPLODED DRAWING near the end of this manual).
CallToll-free in the US: 1-866-799-8946, Mon.–Fri. 8 am–5 pm MSTInternational: +1-719-533-2911
EmailUS: [email protected] International: [email protected]
WriteFreeMotion Fitness 1096 Elkton Drive Suite 600 Colorado Springs, CO 80907
Serial Number Decal (inside tower)
