Vision Fitness ST770 User's Manual
Contents
1. VISION FITNESS ST770 BICEP TRICEP ASSEMBLY GUIDE 4 HARDWARE BAGS 6 STEP 1 ORANGE BAG SIER 2 BLUE BAG comae 55423 12 STEP 3 PINK BAG 13 STEP 4 GREEN 14 STEP 5 BLACK BAG 15 STEP 6 YELLOW BAG 16 RED BAW 17 STEP 8 LIGHT BLUE BAG 18 OWNER S GUIDE RESISTANCE TRAINING BENEFITS TIPS WORKOUT VARIATIONS 20 TRAINING PROGRAMS 2 SIREICHING sun nr 27 MAINTENANCE SCHEDULE 24 COMMERCIAL WARRANTY 25 WORKOUT 1065 26 Assembly 6 Owner s Guide ST770 BICEP TRICEP To avoid possible damage to this Bicep Tricep please follow these assembly steps in the correct order Before proceeding find your new Bicep Tricep serial number located on the back of the main floor support and enter here Refer 1o this number when calling for service and enter this serial number on your Warranty Card and in your own records Be sure to read your Owner s Guide before using your new Bicep Tricep If any parts hardware or tools are missing please call 1 800 335 4348 Extension 12 NOTE During assembly it is recommended to ensure that all bolts are in place and partially threaded before completely tightening any one bolt During assembly steps 1 thru 4 do not completely tighten any bolts until completion of Step 42. HARDWARE INCLUDED HARDWARE INCLUDED HARDWARE INCLUDED GREEN BAG 10 x 70 Bolt Quantity 2 10 x 75 Bolt HARDWARE INCLUDED BLACK BAG ON Quanti av er cek sa 20 7 x 29 1 x 0 3 Wavy Washer 20 5x26 5x4 Flat Washer Quantity HARDWARE INCLUDED RED BAG 5 NOTE During assembly it is recommended fo ensure that all bolts are in place and partially threaded before completely tightening any one bolt During assembly steps 1 thru 5 do not completely tighten any bolts until completion of Step 5 Lay the main floor support ACT on the ground pulley brackets facing up Place the end opposite of the pulley brackets against the side of the left floor support AC5 Align the main floor support holes with the 3rd and 4th holes from the end of the left floor support Secure using two bolts M10x70 four flat washers 10 2x22x2 and two nylon nuts e Stand the weight stack tower 1 upright and place the previously assembled floor supports ACT amp AC5 up against holes in the tower Slide three bolts M10x70 with three flat wash
3. on your VISION FITNESS gym To achieve maximum results and avoid possible injury consult a fitness professional to formulate a complete exercise program WORKOUT VARIATIONS NEUTRAL GRIP OVERHAND OR PRONATED GRIP UNDERHAND OR SUPINATED GRIP TRAINING PROGRAMS MUSCULAR ENDURANCE A program that stresses moderate intensity a lower amount of resistance and higher repetitions anywhere from 13 100 or more These types of sets will take longer to complete This type of training conditions the muscles for activities that stress the slow twitch muscle fibers of your body This is beneficial for sustaining energy over moderate periods of time MUSCULAR STRENGTH A program that stresses high intensity a higher amount of resistance and lower repetitions anywhere from 6 12 These types of sets will take a shorter period of time to complete This type of training conditions the muscles for activities that stress the fast twitch muscle fibers of the body This is beneficial for activities that require short bursts of speed and power SPRINT 8 This program is exclusive to VISION FITNESS exercise equipment This is a program that stresses high intensity a moderate amount of resistance and as many repetitions that a person can perform in a specified period of time usually 20 30 seconds This program works especially well for the time crunched exerciser It allows you to work both the slow and fast twitch muscle fibers of the body
4. ITNESS warrants these components against defects in workmanship and materials for a period of five years from the date of original purchase so long as the device remains in the possession of the original owner CABLES LINEAR BEARINGS SHAFTS amp OTHER PARTS ONE YEAR VISION FITNESS warrants these components against defects in workmanship and materials for a period of one year from the date of original purchase so long as the device remains in the possession of the original owner EXCLUSIVE REMEDY The exclusive remedy for any of the above warranties shall be repair or replacement of defective parts EXCLUSIONS AND LIMITATIONS his warranty applies only to the original owner and is not transferable This warranty is expressly limited to the repair or replacement of a defective frame electronic component or defective part and is the sole remedy of the warranty The warranty does not cover normal wear and tear improper assembly or maintenance or installation of parts or accessories not originally intended or compatible with the product as sold This warranty does not cover failure to follow instructions and warnings in the Owner s Guide or failure to provide reasonable and necessary maintenance This warranty does not apply to damage or failure due to accident abuse corrosion discoloration of paint or plastic or neglect VISION FITNESS shall not be responsible for incidental or consequential damages Parts and electronic components r
5. LLOWING MAINTENANCE SCHEDULE Check the integrity and function of the following parts Replace all worn components immediately ITEM DAILY WEEKLY CHECK END FITTINGS AND CABLE JACKET COATING CHECK TIGHTNESS OF WEIGHT STACK x LOCKING NUT REPLACE CABLES ANNUALLY UPHOLSTERY WIPE DOWN AND DRY CLEAN AND CONDITION i FRAME WIPE WITH WATER DAMPENED CLOTH AND DRY 9 9 COMPLETELY POLISH AND WAX CHROME WIPE WITH WATER DAMPENED CLOTH AND DRY 9 COMPLETELY POLISH AND WAX NUTS BOLTS FASTENERS A TIGHTEN AND OR ADJUST AS NEEDED GUIDE RODS 5 LUBRICATE AND CLEAN ADJUSTMENTS LOCKING PINS E TIGHTENING KNOBS WEIGHT STACK PIN 9 WARNING INSTRUCTION LABELS 9 ANTI SKID GRIP TAPE 9 HAND GRIPS 9 51770 COMMERCIAL WARRANTY COMMERCIAL USES DEFINED VISION FITNESS warrants 57770 model Bicep Tricep for use in commercial facilities Examples of commercial facilities include but are not limited to Hotels Resorts Police and Fire Stations Apartment Complexes Rehabilitation and Sports Medicine Clinics Hospitals Elementary Middle and High Schools YMCAs Private Health Clubs Colleges and Universities FRAME WELDS WEIGHT PLATES 8 GUIDE RODS LIFETIME VISION FITNESS warrants the Frame Welds Weight Plates and Guide Rods against defects in workmanship and materials for the life of the product as long as it remains in the possession of the original owner BUSHINGS ROTATING BEARINGS amp PULLEYS FIVE YEARS VISION F
6. This program gives you a good cardiovascular and strength workout The thing that is most appealing about this program is that an individual can complete it in 2O minutes This is how the program works The person picks the number of exercises they want to perform Examples would be 1 2 4 or 8 exercises The individual completes a 3 minute warm up with a brisk walk or on a piece of cardiovascular equipment After the warm up is complete the user begins performing the first exercise maintaining a high intensity pace throughout the determined amount of time 20 30 seconds After this period of time the individual can perform an active low intensity recovery phase stretching or complete rest This should last 1 5 2 minutes or less if you are at a higher fitness level After the recovery phase the individual performs the second high intensity exercise for the required amount of time 20 30 seconds This is followed by the second recovery phase This process repeats until you are done with 8 high intensity intervals Finish the workout by completing a 3 5 minute very low intensity cool down STRETCHING Flexibility Training is not associated with fitness as often as cardiovascular exercise or Strength Training even though it is just as important A good stretching program will help to maintain flexibility of the hips and lower back A flexible person will be less likely to injure themselves in common activities such as reaching
7. econditioned to As New Condition by VISION FITNESS or its vendors may sometimes be supplied as warranty replacement parts and constitute fulfillment of warranty terms Any warranty replacement parts shall be warranted for the remainder of the original warranty term VISION FITNESS expressly disclaims all other warranties express or implied including but not limited to all warranties of fitness for a particular purpose or of merchantability This warranty gives you specific rights and your rights may vary from state to state WARRANTY REGISTRATION Your warranty card must be completed and sent to VISION FITNESS before a warranty claim can be processed You may also register via our website at www visionfitness com Inside the enclosed warranty card you will find a customer survey Your care in completing the survey will be of value to us in serving you in the future Comments and suggestions are always welcome We are certain you will enjoy your new treadmill Thank you for selecting a VISION FITNESS product ST770 Commercial Warranty valid in North America only Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wedn
8. elf back to the starting position and switch legs Repeat as necessary BICEP CHEST STRETCH Grasp an immovable object pole or corner of a wall with your feet planted firmly and evenly on the floor With the palm of your stretched side facing forward rotate your hips away from that hand Be careful not to rotate too far or hyperextend the elbow joint Hold the stretch for 15 to 30 seconds Repeat with the opposite side and continue to alternate as necessary TRICEP STRETCH Stand erect with your eyes fixated straight ahead Raise and bend your right arm until your forearm is parallel to the floor palm down Grasp the area below the right elbow with your left hand Gently apply a constant upward force for 15 to 30 seconds Switch arms and repeat as necessary SHOULDER STRETCH Make sure your feet are even and planted firmly on the floor Grasp your right arm behind the elbow with your left hand While keeping both elbows bent apply a gentle constant pull to the left for 15 to 30 seconds Switch arms and repeat as necessary UPPER BACK STRETCH Stand facing an immovable object feet even and flat on the floor Grasp the object fingers interlocked or one hand over the other and slowly move your hips to the rear Be very careful not to round your back Only stretch as far as your comfort zone Hold for 15 to 30 seconds and repeat as necessary MAINTENANCE SCHEDULE FOR BEST PERFORMANCE WE RECOMMEND THE FO
9. en with another flat washer and nylon nut M8 Set the swing arm support against the remaining holes in the side of the main floor support AC1 and secure using two bolts M10x70 four flat washers 10 2x22x2 and two nylon nuts M10 Secure the connection in front of the weight stack with two bolts M1Ox120 four flat washers 10 2x22x2 and two nylon nuts Place the dual pulley bracket AG1 in between holes on the swing arm support ACA and the weight stack tower AB1 Use two bolts M 1Ox1 20 four flat washers 10 2x22x2 and two nylon nuts M10 to secure the swing arm support side of the bracket Use two bolts M1Ox140 four flat washers and two nylon nuts respectively to secure weight stack tower side e RIT q Aca W e M10x120 SORIA Y e AC5 M AC2 Sdddddadddddddddc STEP 4 GREEN BAG e Slide the bracket of the arm pad support AC2 over the left floor support AC5 aligning the holes in both pieces Make sure the pad plate is facing forward of the machine See diagram for clarification Secure using two bolts M 10x75 four flat washers 10 2x22x2 and two nylon nuts M10 e Place the connecting brace 2 between the arm pad support AC2 and swing arm suppor
10. ers 10 2x22x2 through the holes securing the bolts with three more flat washers and three nylon nuts M10 Attach two pulleys to weight stack using a bolt M10x46 two flat washers 10 2x22x2 and a nylon nut for each pulley 2 E eco PP T hs D gt AB1 7 Y BeOOOOOOOOGOGGOGOOGOOGOGOA 7 B MAMMA MA Do 7 STEP 2 BLUE BAG loosely secure top and bottom shield brackets to weight stack tower using eight bolts M5x10 eight lock washers 5 1x9 3x1 3 and eight flat washers 5 3x10x1 provided Repeat for all side brackets Place two rubber weight plate bumpers over the holes in the lower cross tube of the weight stack tower With the horizontal holes of the guide rods at the top place them over and through the rubber weight plate bumpers into the weight stack tower let the guide rods tilt outward from the tower Slide each of the 15 weight plates over both of the guide rods on top of one another Place the header weight plate over both guide rods on top of other weight plates Make sure rubber guide rod sleeves are in place in top holes of the weight stack tower Lift the guide rods into top of weight stack tower until holes in the guide rod are lined up with the horizontal holes on the top of the weight stack tower Insert a bolt M8x62 with a flat washer 8 4x15 5x1 6 through each guide rod and fast
11. esday Thursday Friday Saturday Totals Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals Weekly Goals Scheduled Workout Time Reward Day Exercise Sets Reps Weight Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
12. ight stack tower using five bolts M5x10 Tighten interior brackets Repeat for the right side shield Tighten all bolts Attach two slip on nuts Z39 to the left side of the weight stack tower Snap two halves of top cover Q06 8 G07 together With tallest point facing the rear of the machine place the assembled top covers on top of the weight stack tower and secure using six bolts M5x15 H 4288289g2899g29geegeegey fahaha la halala I II ZA Az e Attach arm pad to arm pad support AC2 using four bolts M10x25 e Attach the seat post to the seat bracket by sliding four bolts M10x45 and four flat washers 10 2x22x2 through the bracket Fasten four more flat washers 10 2x22x2 and four nylon nuts M10 on the bottom Take the seat post assembly AT1 and attach the seat bottom using four bolts M10x50 and four flat washers 10 2x22x2 Attach seat back to the sup port using two bolts 10 25 Disengage the pull pin and slide the completed assembly into the main seat support AC3 Secure by tightening the pull pin RESISTANCE TRAINING BENEFITS AND TIPS Always consult a physician before starting an exercise program To be successful in your exercise program it is important to develop an understanding of the basic principles of resistance train
13. ing Now that you have assembled your VISION FITNESS gym it is only natural that you want to get started immediately First determine a few realistic short term goals and expectations for yourself Choose an appropriate exercise routine that best suits your individual needs Any of the 3 programs explained in the Training Programs section below is a great starting point Warm up properly before engaging in resistance training Stretching yoga jogging calisthenics or other cardiovascular exercise can help prepare your body for the heavier workload of lifting weights Learn how to perform the exercise correctly before using heavy weight Correct form is important to avoid injury and ensure that you work the proper muscle groups Know your limitations If you are new to resistance training or are starting back after an extended layoff start slowly and build foundational strength over a longer period of time Pay attention to your breathing As a general rule of thumb inhale on the non exertion part of the movement and exhale during the exertion portion Never hold your breath Keep in mind how important the recovery phase is in achieving your goals The general rule is to allow a minimum of 48 72 hours before training the same muscle s If you still experience soreness after this period of time has elapsed take a few additional days until the soreness has subsided Use this manual to guide you through the basic exercises you can perform
14. out handle rom flopping around dangerously Attach he counterweight to the swing arm using o bolts M10x25 and two flat washers 10 2x22x2 Tighten all hardware Make sure the swing arm axle is level after hardware is tightened E 0 M NABA PAPAH x 2 SS With the loop end of the cable in your hand guide the cable through the hole in top of the weight stack tower and around pulleys A and B Go through other hole in weight stack tower and all the way down and around pulley C Now guide the cable around pulleys D loosen pulley D and make sure cable is routed between the post and the pulley and E and through pulleys F and G Attach loop end into the range of motion plate AF1 by sliding a shoulder bolt M8x1 2 through the bracket and loop Secure with a nutlM8 A STEP A C ED SSESSSSSSSSSSSSSSSSSSG SAS N RED BAG Align holes in rear shield with the holes in the brackets on the back side of the weight stack loosely secure using 8 bolts M5x10 Take the left side shield and repeat on front side of we
15. s it all Starts with a vision 500 South CP Avenue P O Box 280 e Lake Mills WI 53551 toll free 800 335 4348 phone 920 648 4090 fax 920 648 3373 www visionfitness com 2007 Vision Fitness All Rights Reserved 2 07 0M18 49PRD REV2
16. t ACA aligning holes on both sides On the arm pad support side use two bolts M10x70 four flat washers 10 2x22x2 and two nylon nuts M10 to secure On the swing arm support side use two bolts M1Ox1 20 four more flat washers and two more nylon nuts lake the main seat support AC3 and place over the remaining holes in the left floor support AC5 Connect using four bolts M10x75 eight flat washers 10 2x22x2 and four nylon nuts M10 BLACK BAG Attach the weight stack tower bracket Z35 to the weight stack tower using two bolts M10x65 four flat washers 10 2x22x2 and two nylon nuts M10 To attach the swing arm AF3 and range of motion plate AF 1 slide the 297mm axle hrough hole in bracket on swing arm support AC4 Slide on a flat washer 20 5x26 5x4 swing arm wavy washer 20 7x29 1x0 3 and range of motion plate in that order The axle should then go hrough the weight stack tower bracket and be secured with a bushing flot washer 13x26x2 5 lock washer 12 2x21 5x3 and bolt M12x25 Make sure the flats on he axle match up with those on the brackets e Slide the workout handle onto the shaft of the swing arm AF3 and secure using a large flat washer 12 5x38x3 a lat washer 13x26x2 5 a lock washer 12 2x21 5x3 and a bolt M12x25 Lifting the handle slightly will reveal an opening in the shaft that a bolt M8x20 can be hreaded into to prevent the work
17. twisting and turning or in uncommon activities such as the annual softball tournament Before stretching take a few minutes to warm up the muscles because stretching a cold muscle can cause injury Start your stretch slowly exhaling as you gently stretch the muscle Try to hold each stretch 15 to 30 seconds Don t bounce when you stretch Holding a stretch offers less chance of injury Don t strain or push a muscle too far If it hurts ease up Here are a few stretches you can incorporate into your exercise program SEATED TOE TOUCH HAMSTRINGS amp LOWER BACK P Sit on the floor with your legs together and straight out in front of you Do M not lock your knees Extend your fingers toward your toes exhaling as you go Hold for 15 to 30 seconds Return to the start position and repeat as Kl necessary AS y STANDING QUADRICEPS STRETCH Using a wall to provide balance grasp your left ankle with your left hand and hold to stretch Your knee should be pointing toward the floor Hold the stretch for 15 to 30 seconds Repeat with your right leg and continue to alternate as necessary Y STANDING CALF STRETCH Standing about three to four feet from the wall take one step forward with your right foot Place your hands on the wall in front of you Bend your right leg slowly using your movement to control the amount of stretch in the left calf Your left heel should remain on the ground Slowly bring yours
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