FREEMOTION VFMCS4007.2 Cross Over Dual Cables

Product Information

1. Before using the strength equipment, it is important to read all precautions and instructions in the user manual.
2. Consult your physician before starting any exercise program, especially if you are over the age of 35 or havepre-existing health problems.
3. Use the strength equipment only as described in the user manual.
4. Ensure that all users of the strength equipment are adequately informed of all precautions.
5. Keep the strength equipment indoors, away from moisture and dust. Place it on a level surface with a mat underneath to protect the floor or carpet.
6. Provide enough clearance around the strength equipment for mounting, dismounting, and usage.
7. Wear appropriate athletic clothes and always wear athletic shoes for foot protection while exercising.
8. 8. Regularly inspect and properly tighten all parts. Immediately replace any worn parts.
9. Ensure that the cables remain on the pulleys at all times. If a cable binds while exercising, stop immediately and make sure that the cable is on the pulleys.
10. Before exercising, make sure that the weight pins are fully inserted into the weight stacks.
11. Keep hands and feet away from moving parts.
12. Keep children under age  and pets away from the strength equipment at all times.
13. Make sure the four adjustment knobs are fully engaged before exercising.
14. If you experience pain or dizziness while exercising, stop immediately and cool down. Please refer to the user manual for more detailed instructions and information about the VFMCS4007.2 strength

Instruction

Write the serial number in the space above for future reference.

QUESTIONS?
At Free Motion Fitness, we are committed to providing com-plete customer satisfaction. If you have questions, please please contact the authorized dealer where you purchased the strength equipment.

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

WARNING DECAL PLACEMENT

The decals shown here have been applied in the indicated locations. If a decal is missing or illegible, see HOW 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.

Decal 1 (GZ7008)

WARNING

DO NOT USE MACHINE FROM THIS SIDE

CAUTION
Weight selector pin must be fully inserted into the weight plate.

WARNING
BACK PANEL MUST BE IN PLACE BEFORE MACHINE USE.
INSPECT ALL CABLES, STRAPS, WEEKLY. REFER TO MAINTENANC MANUAL.
KEEP HANDS FREE OF MOVING PARTS. FAILURE TO DO SO COULD RESULT IN PERSONAL INJURY.

WARNING
Make sure selector pin is fully engaged before use. Red collar on pin shaft should not be visible.

CAUTION
KEEP AWAY FROM MOVING PARTS.
FAILURE TO DO SO COULD RESULT IN PERSONAI IN.ILIRV

WARNIN

• Obtain a medical exam before beginning an exercise orogram.
• inspect the machine belore use. Do nol use
• keeo body and clothing free and clear of all moving parte.
• se cortain that the weight pin is completely
• NEVER pin the weight stack in an elevated posi tion. NEVER use the machine f found in this condition •SPEC al cables, straps and their n to be worn or damaged.
• Do not uso dumbbells or other means f rosisancon other than those provided by the manufacturer use by teenagers must be supervised by a knowledgeable adult.
• This equipment to be used only under qualified.

IMPORTANT PRECAUTIONS

WARNING
To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on the strength equipment before using the strength equipment. Free Motion Fitness assumes no responsibility for personal injury or property damage sustained by or through the use of the strength equipment.

1. Before beginning any exercise program, con-sult your physician. This is especially important for persons over the age of 35 or per-sons with pre-existing health problems.
2. Use the strength equipment only as described in this manual.
3. It is the responsibility of the owner to ensure that all users of the strength equipment are adequately informed of all precautions.
4.  Keep the strength equipment indoors, away from moisture and dust. Place the strength equipment on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around the strength equipment to mount, dismount, and use it.
5. Keep hands and feet away from moving parts.
6. Keep children under age 12 and pets away from the strength equipment at all times.
7. The strength equipment is designed to sup-port a maximum user weight of 350 lbs. (159 kg).
8. Wear appropriate athletic clothes while exer cising. Always wear athletic shoes for foot protection while exercising.
9. Inspect and properly tighten all parts 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 you are exercising, stop immediately and make sure that the cable is on the pulleys.
11. Make sure that the weight pins are fully inserted into the weight stacks before you exercise.
12. Make sure the four adjustment knobs are fully engaged before you exercise.
13. If you feel pain or dizziness while exercising, stop immediately and cool down.

BEFORE YOU BEGIN

Thank you for selecting the FREEMOTION® EXT DUAL CABLE CROSS™ strength equipment. With unrestricted motion, you can work your body’s muscle groups together in a way that simulates everyday movement. This will allow you to train more effectively for specific activities. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the strength equipment will help you to achieve the specific results you want.
For your benefit, read this manual carefully before you use the strength equipment. If you have ques.

tions after reading this manual, please contact the authorized dealer where you purchased the strength equipment. Please note the product model number and serial number before contacting the authorized dealer. The model number and the location of the seri-al number decal are shown on the front cover of this manual.
Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.

ASSEMBLY

Make Assembly Easier
Everything in this manual is designed to ensure that the strength equipment can be assembled successfully by almost anyone. By setting aside plenty of time, assembly will go smoothly.

Before beginning assembly, carefully read the following information and instructions

• Assembly requires two persons.
• Because of its weight and size, the strength equipment should be assembled in the location where it will be used. Make sure that there is enough clearance to walk around the strength equipment as you assemble it.
• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.
• As you assemble the strength equipment, orient all parts exactly as shown in the drawings.
• Tighten all parts as you assemble them, unless instructed to do otherwise.

The following tools (not included) may be required for assembly:

• two adjustable wrenches
• one rubber mallet
• one standard screwdriver
• one Phillips screwdriver
• three hex keys
• one pair of snap ring pliers

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.

Lift the indicated Adjustment Knob (60), slide the Left Arm Bracket (9) onto the left Pivot (59), and engage the Adjustment Knob into one of the adjustment 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 same way.

Pull the Adjustment Knob (60) on the Left Arm (5), hold the end of the Left Arm inside the Left Arm Bracket (9), and engage the Adjustment Knob into one of the adjustment holes in the Left Arm 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″ Thin Washer (32) onto the Trunnion (26) on the Left Arm (5). Then, using a snap ring tool, attach the Retainer Ring (28) onto the indicated groove in the Trunnion.
Repeat this step on the right side of the strength equipment.

Remove the eight 1/4″ x 3/4″ Screws (79) from the Access Cover (2) on the back of the Tower (1). Then, remove the Access Cover.
Next, remove the two Top Weights (15) and the Left and Right Weight Selectors (14, 63) from the Tower (1).

Set a Weight Bumper (22) over the indicated hole in the Tower (1). Then, orient a Weight Guide (21) so that the threaded end is at the top, and insert the Weight Guide into the Weight Bumper and the hole.
Repeat this step with the other three Weight Bumpers (22) and Weight Guides (21).

Orient twenty Weights (13) as shown in the upper inset drawing. Slide the Weights onto the left Weight Guides (21). Note: If there are numbered decals on the Weights, make sure to slide the Weight with the highest number onto the Weight Guides first.

Next, slide the Top Weight (15) and the Left Weight Selector (not shown) onto the left Weight Guides (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 in the lower inset drawing; make sure to apply the

decal with the lowest number to the Top Weight.

Repeat this step on the other side of the strength equipment.

Tighten a 5/8″ Jamnut (55) as far as possible onto a Weight Guide (21), and then slide a 5/8″ Lock Washer (54) onto the Weight Guide. Next, raise the Weight Guide as far as possible into the Tower (1). Then, slide another 5/8″ Lock Washer (54) onto the Weight Guide (21), and tighten another the 5/8″ Jamnut (55) on the Weight Guide.

Repeat this step for the remaining three Weight Guides (21).

Remove the three 1/4″ Nuts (74) attaching the Left Cable Cover (12) to the strength machine. Then, remove the Left Cable Cover.
Route one of the Cables (43) downward into the left Swivel Bracket (8) and through the Left Arm (5) as shown. See the CABLE DIAGRAM on page 13 and route the Cable around the pulleys on the left side of the strength equipment as shown.

Note: It may be helpful to loosen the nuts and bolts attaching the cable traps as you route the Cable around the pulleys. After you route the Cable, retighten the nuts and bolts. Make sure that the cable traps are oriented as shown in the CABLE DIAGRAM on page 13; if the Cables rub against the cable traps, the Cables will become damaged.

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) onto the Cable and insert the Cable into the hole in the top of the left “U”-bracket (65). Then, slide another 3/8″ Serrated Washer (20) onto the Cable and tighten another 3/8″ Nut (16) onto the Cable.

Reattach the Left Cable Cover (12) with the three 1/4″ Nuts (74).

Repeat step 8 and this step on the other side of the strength equipment.
See WEIGHT GUIDE LUBRICATION on page 12 and lubricate the Weight Guides (21). Then, see CABLE ADJUSTMENT on page 12 and properly tighten the Cables (43).

See step 4. Reattach the Access Cover (2) with the eight 1/4″ x 3/4″ Screws (79).

ADJUSTMENT

This section explains how to adjust the strength equipment. See the EXERCISE GUIDELINES on page 14 for important information about how to get the most benefit from your exercise program. Also, nying exercise guide to see the correct form for several exercises.

CHANGING THE WEIGHT SETTING
To change the weight setting of either weight stack, insert the Weight Pin (34) into the hole in the desired Weight (13). Make sure that the Weight Pin is fully inserted into the Weight Selector (not shown).

ADJUSTING THE ARMS

To adjust the position of the Left Arm (5), pull the indi-cated Adjustment Knob (60), rotate the Left Arm to the desired position, and then engage the Adjustment Knob in one of the adjustment holes in the Left Arm Bracket (9). Make sure that the Adjustment Knob is engaged in one of the adjustment holes.

Adjust the position of the Right Arm (6) in the same way.

ADJUSTING THE ARM BRACKETS

To change the position of the Left Arm Bracket (9), pull the indicated Adjustment Knob (60), move the Left Arm Bracket to the desired position, and then engage the Adjustment Knob in one of the adjustment holes in the Left Arm Bracket. Make sure that the Adjustment Knob is fully engaged in one of the adjustment holes; the red collar on the pin should not be visible.

Adjust the position of the Right Arm Bracket (10) in the same way

MAINTENANCE

Make sure that all parts are properly tightened each time the strength equipment is used. Replace any worn parts immediately. Clean the strength equipment with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the strength equipment.
WEIGHT GUIDE LUBRICATION
Clean and lubricate the full length of each weight guide by wiping it with a soft cloth containing a lightweight oil, 10W-40 or 10W-30 weight. Apply only a light coating over the entire length of the weight guide. Do not use TEFLON®-based lubricants.

CABLE INSPECTION
Check the entire length of each cable by slowly per-forming one repetition on the strength equipment; inspect the cable that is exposed on the exterior of the strength equipment and the cable inside the tower. Run your fingers along the cable, paying close attention at the bends and attachment points. Watch for the conditions shown at the right, which may indicate a worn cable in need of replacement.

• A. torn or split cable sheath
• B. kinked or severely bent cable
• C. curled or twisted sheath
• D. stretched or thinning cable sheath

CABLE ADJUSTMENT

To tighten either of the Cables (43), first loosen the upper 3/8″ Nut (16) that connects the end of the Cable to the “U”-bracket (65). Next, tighten the lower 3/8″ Nut (16) until the Cable is tight. Then, tighten the upper Nut against the “U”-bracket.

Do not overtighten the cables. If a cable tends to slip off the pulleys often, it may have become twisted. Remove the cable and reinstall it. If a cable needs to be replaced, please contact the authorized dealer where you purchased the strength equipment.

CABLE DIAGRAM

The numbers in the diagram below show the proper routing of the cables. Use the diagram to make sure that the cables and the cable traps are assembled correctly. If the cables and the cable traps are not assembled correctly, the strength equipment will not function properly and damage may occur. Make sure that the cable traps do not touch or bind the cables.

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways

• by changing the amount of resistance used
• by changing the number of repetitions or sets per-formed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.)

The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing moresets rather than by using high amounts of resistance.

Weight Loss
To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.

Cross Training
Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program follows

• Plan strength training workouts on Monday, Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical exeriser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.

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 ideal resting periods are

• Rest for three minutes after each set for a muscle building workout.
• Rest for one minute after each set for a toning workout.
• Rest for 30 seconds after each set for a weight loss workout.

Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.

COOLING DOWN
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.

STAYING MOTIVATED
For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measure-ments at the end of every month. The key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

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)

LIMITED WARRANTY

FreeMotion Fitness warrants this product to be free from defects in workmanship and material under nor-mal use and service conditions. The warranty period commences on the invoice date of purchase. Any parts repaired or replaced during this warranty period will be warranted for the remainder of the original war-ranty period.

WARRANTY PERIODS AND COVERAGE
Residential and Light Commercial

Frame: Lifetime
Parts: 10 years
Cables/Belts: 1 year

Upholstery and Accessories: 90 days Labor: 1 year
Light commercial use is defined as a non-dues-paying institutional setting to include hotels, apartment fitness centers, corporate fitness centers, fire/police stations, and hospital/physical therapy settings. This product is not intended to be used in large, heavy-use settings such as health clubs, colleges/universities, community centers, or military installations. Use of this product in such facilities will void this warranty.

CONDITIONS AND LIMITATIONS
The following will void the warranty on this product

1. This warranty applies only to the original owner and is non-transferable.
2. The 1-year labor warranty applies only to products sold in the US and Canada. Contact your authorized FreeMotion Fitness dealer for details on labor 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 on its side.
6. Use or storage of the product outdoors or in high-humidity environments including spas and pools.

WHAT TO DO IF SERVICE IS REQUIRED
FreeMotion Fitness warranty service may be obtained by contacting the authorized dealer from which you purchased your equipment. Make sure to retain your original invoice and serial number information. If this product experiences a failure under the warranty terms set forth, FreeMotion Fitness shall provide at their option either repair, replacement, or refund of the pur-chase price. FreeMotion Fitness compensates service providers for warranty trips within their service area. You may be charged additionally for service calls beyond this service area.

FreeMotion Fitness is not responsible or liable for indi-rect, special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, cost of removal, installation or other consequential damages. Some states do not allow the exclusion or limitation of consequential dam-ages. Accordingly, the above limitation may not apply to you. This warranty gives you specific rights and you may have other rights that vary from state to state.
TO CONTACT FREEMOTION FITNESS

HOW TO CONTACT CUSTOMER CARE on the back cover of this manual.

PART LIST—Model No. VFMCS4007.2

If replacement parts are needed, or if parts are missing or damaged, see HOW TO CONTACT CUSTOMER CARE on the back cover of this manual.

Description

• Tower
• Access Cover
• Right Leg
• Left Leg
• Left Arm
• Right Arm
• Counterweight
• Swivel Bracket
• Left Arm Bracket
• Right Arm Bracket
• 3/8″ x 4 1/2″ Screw
• Left Cable Cover
• Weight
• Left Weight Selector
• Top Weight
• 3/8″ Nut
• 3/8″ x 1 1/2″ Button Head Bolt Tower Cover
• Leg Bumper
• 3/8″ Serrated Washer
• Weight Guide
• Weight Bumper
• Top Weight Bumper
• Guide Bushing
• Arm Bumper
• Trunnion
• 3 1/2″ Pulley
• Retainer Ring
• 4 1/2″ Pulley
• 5/16″ Screw
• Pivot Pulley Bearing
• 1″ Thin Washer
• 1″ Wave Washer
• Weight Pin
• 1/4″ x 3/4″ Patch Screw Adjustment Pin Cap
• 3/8″ x 1 3/4″ Bolt
• 3/8″ x 2″ Bolt
• Pulley Bracket
• 3/4″ Bushing
• 1/2″ x 1 1/2″ Socket Head Screw 3/4″ x 1/2″ Shoulder Bolt
• Cable

Plastic Cover

• 1/4″-20-unc Set Screw Coupler
• 3/8″-16 Jamnut
• Cable Bearing
• Eyebolt
• 3/8″ x 1″ Bolt
• 1″ Nut
• 1″ Thick Washer
• 3/8″ x 2 1/4″ Bolt
• 5/8″ Lock Washer
• 5/8″ Jamnut
• 1/2″ Nylon Locknut
• Small Adjustment Pin
• Star Washer
• Pivot
• Adjustment Knob
• Large Single Cable Trap Spring
• Right Weight Selector Right Cable Cover
• “U”-bracket

• 8 Screw

• 3/8″ Nylon Washer
• Weight Bushing
• Double Cable Trap
• 3/8″ x 3″ Bolt
• 1 1/8″ Internal Retainer Ring 3″ Single Cable Trap
• 3/8″ Nylon Locknut
• 1/4″ Nut
• Handle
• Large Adjustment Pin
• Trim
• 3/8″ Washer
• 1/4″ x 3/4″ Screw
• Leg Cap
• Cable Clip
• User’s Manual
• Exercise Guide
• Weight Decal Sheet
• Ankle Strap

Note: Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. *These parts are not illustrated.

EXPLODED DRAWING A—Model No. VFMCS4007.2

EXPLODED DRAWING B—Model No. VFMCS4007.2

HOW TO CONTACT CUSTOMER CARE

If you have questions after reading this manual, if you require assistance, or if you need to order replacement parts, please contact Customer Care at the address or phone number listed below. Please be prepared to 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) (see the PART LIST and the EXPLODED DRAWING near the end of this manual).
Call
Toll-free in the US: 1-866-799-8946, Mon.–Fri. 8 am–5 pm MST
International: +1-719-533-2911
Email
US: fmfvmcustomerservice@freemotionfitness.com
International: intlcustomercare@freemotionfitness.com
Write
FreeMotion Fitness
1096 Elkton Drive Suite 600
Colorado Springs, CO 80907

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