Vision Fitness Bicycle ST770 User Manual

A s s e m b l y &

Owner’s Guide

ST770

BICEP/TRICEP

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Table of Contents

A S S E M B LY G U I D E

O W N E R ’ S G U I D E

ASSEMBLY GUIDE . . . . . . . . . . . . . . . . 4

HARDWARE BAGS . . . . . . . . . . . . . . . . 6

STEP 1: ORANGE BAG . . . . . . . . . . . . 11

STEP 2: BLUE BAG . . . . . . . . . . . . . . . 12

STEP 3: PINK BAG . . . . . . . . . . . . . . . 13

STEP 4: GREEN BAG . . . . . . . . . . . . . . 14

STEP 5: BLACK BAG . . . . . . . . . . . . . . 15

STEP 6: YELLOW BAG . . . . . . . . . . . . 16

STEP 7: RED BAG . . . . . . . . . . . . . . . 17

STEP 8: LIGHT BLUE BAG . . . . . . . . . . 18

RESISTANCE TRAINING BENEFITS

& TIPS, WORKOUT VARIATIONS . . . . . . 20

TRAINING PROGRAMS . . . . . . . . . . . . 21

STRETCHING . . . . . . . . . . . . . . . . . . . 22

MAINTENANCE SCHEDULE . . . . . . . . . . 24

COMMERCIAL WARRANTY . . . . . . . . . . 25

WORKOUT LOGS . . . . . . . . . . . . . . . . 26

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A s s e m b l y &

O w n e r ’ s G u i d e

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 (AC1), and

enter here:

Refer to 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 4.

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STEP

General Warning

Decal

STEP

Serial #

STEP

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HARDWARE INCLUDED

ORANGE BAG

M10 x 70 Bolt

Quantity: 5

M10 Nylon Nut

Quantity: 7

10.2 x 22 x 2

Flat Washer

Quantity: 14

M10 x 46 Bolt

Quantity: 2

BLUE BAG

5.1 x 9.3 x 1.3

Lock Washer

Quantity: 20

5.3 x 10 x 1

Flat Washer

Quantity: 20

M5 x 10 Bolt

Quantity: 20

M8 x 62 Bolt

Quantity: 2

8.4 x 15.5 x 1.6

M8 Nylon Nut

Quantity: 2

Flat Washer

Quantity: 4

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HARDWARE INCLUDED

PINK BAG

M10 x 70 Bolt

Quantity: 2

M10 Nylon Nut

Quantity: 8

10.2 x 22 x 2

Flat Washer

Quantity: 16

M10 x 120 Bolt

Quantity: 4

M10 x 140 Bolt

Quantity: 2

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HARDWARE INCLUDED

GREEN BAG

M10 x 70 Bolt

Quantity: 2

M10 Nylon Nut

Quantity: 10

10.2 x 22 x 2

Flat Washer

Quantity: 20

M10 x 75 Bolt

Quantity: 6

M10 x 120 Bolt

Quantity: 2

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HARDWARE INCLUDED

BLACK BAG

12.2 x 21 x 3

Lock Washer

Quantity: 2

13 x 26 x 2.5

Flat Washer

Quantity: 2

20.7 x 29.1 x 0.3

Wavy Washer

Quantity: 1

M8 x 20 Bolt

Quantity: 1

M10 Nylon Nut

10.2 x 22 x 2

Flat Washer

Quantity: 6

M12 x 25 Bolt

Quantity: 2

M10 x 65 Bolt

Quantity: 2

M10 x 25 Bolt

Quantity: 2

20.5 x 26.5 x 4

12.5 x 38 x 3

Flat Washer

Quantity: 1

Flat Washer

Quantity: 1

Bushing

illustration not to scale

Quantity: 1

297mm Axle

illustration not to scale

Quantity: 1

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HARDWARE INCLUDED

YELLOW BAG

RED BAG

Slip-On Nut

illustration not to scale

Quantity: 2

M5 x 10 Bolt

Quantity: 18

M8 x 12 Shoulder Bolt

Quantity: 1

M8 Nylon Nut

Quantity: 1

M5 x 15 Bolt

Quantity: 6

LIGHT BLUE BAG

M10 x 25 Bolt

Quantity: 6

M10 x 50 Bolt

Quantity: 4

10.2 x 22 x 2

Flat Washer

Quantity: 12

M10 Nylon Nut

Quantity: 4

M10 x 45 Bolt

Quantity: 4

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STEP

ORANGE BAG

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 5, do not completely tighten

any bolts until completion of Step 5.

• Lay the main floor support (AC1) 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 (M10).

• Stand the weight stack tower (AB1)

upright and place the previously

assembled floor supports (AC1 & AC5) up

against holes in the tower. Slide three bolts

(M10x70) with three flat washers

(10.2x22x2) through the holes, securing

the bolts with three more flat washers and

three nylon nuts (M10).

AB1

• Attach two pulleys to weight stack using

a bolt (M10x46), two flat washers

(10.2x22x2), and a nylon nut (M10) for

each pulley.

AC1

AC5

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STEP

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 fasten with

another flat washer and nylon nut (M8).

AB1

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STEP

PINK BAG

• Set the swing arm support (AC4)

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 (M10x120),

four flat washers (10.2x22x2), and two

nylon nuts (M10).

• Place the dual pulley bracket (AG1) in

between holes on the swing arm support

(AC4) and the weight stack tower (AB1).

Use two bolts (M10x120), four flat washers

(10.2x22x2), and two nylon nuts (M10)

to secure the swing arm support side of the

bracket. Use two bolts (M10x140), four

flat washers and two nylon nuts, respectively,

to secure weight stack tower side.

AB1

AG1

AC4

M10x120

AC1

AC5

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STEP

GREEN BAG

• 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 (M10x75), four flat

washers (10.2x22x2), and two nylon nuts

(M10).

• Place the connecting brace (AG2)

between the arm pad support (AC2) and

swing arm support (AC4), 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 (M10x120), four more

flat washers, and two more nylon nuts.

• Take 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).

AG2

AC2

AC4

AC5

AC3

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STEP

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 (AF1), slide the 297mm axle

through 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

through the weight stack tower bracket and

be secured with a bushing, flat washer

(13x26x2.5), lock washer (12.2x21.5x3),

and bolt (M12x25). Make sure the flats on

the axle match up with those on the brackets.

• Slide the workout handle (AE1) onto the

shaft of the swing arm (AF3) and secure

using a large flat washer (12.5x38x3), a

flat 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

threaded into to prevent the workout handle

from flopping around dangerously. Attach

the counterweight to the swing arm using

two bolts (M10x25) and two flat washers

(10.2x22x2). Tighten all hardware. Make

sure the swing arm axle is level after

hardware is tightened.

AF1

AF3

AE1

Z35

AC4

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STEP

YELLOW BAG

• With the loop end of the cable in your

hand, guide the cable through the hole in

top of the weight stack tower (AB1) 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 (M8x12) through the bracket

and loop. Secure with a nut(M8).

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STEP

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 weight 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 (AB1).

Snap two halves of top cover (Q06 &

Q07) 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).

Q07

Q06

Z39

AB1

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STEP

LIGHT BLUE BAG

• Attach arm pad to arm pad support

(AC2) using four bolts (M10x25).

• Attach the seat post (AT1) 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 (M10x25).

Disengage the pull pin and slide the

completed assembly into the main seat

support (AC3). Secure by tightening the

pull pin.

AC2

AC3

AT2

AT1

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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 training. 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 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

OVERHAND OR PRONATED GRIP

NEUTRAL GRIP

UNDERHAND OR SUPINATED GRIP

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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. 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 20 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.

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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, 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 & LOWER BACK)

Sit on the floor with your legs together and straight out in front of you. Do

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

necessary.

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.

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 yourself back

to the starting position and switch legs. Repeat as necessary.

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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.

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MAINTENANCE SCHEDULE

FOR BEST PERFORMANCE WE RECOMMEND THE FOLLOWING MAINTENANCE SCHEDULE:

Check the integrity and function of the following parts. Replace all worn components immediately.

I T E M

CABLES

DAILY

•

WEEKLY

•

CHECK END FITTINGS AND CABLE JACKET

COATING. CHECK TIGHTNESS OF WEIGHT STACK

LOCKING NUT. REPLACE CABLES ANNUALLY.

UPHOLSTERY

•

WIPE DOWN AND DRY. CLEAN AND CONDITION.

FRAME

WIPE WITH WATER DAMPENED CLOTH AND DRY

COMPLETELY. POLISH AND WAX.

CHROME

WIPE WITH WATER DAMPENED CLOTH AND DRY

COMPLETELY. POLISH AND WAX.

•

NUTS/BOLTS/FASTENERS

•

TIGHTEN AND/OR ADJUST AS NEEDED.

GUIDE RODS

LUBRICATE AND CLEAN.

ADJUSTMENTS/LOCKING PINS/

TIGHTENING KNOBS

•

WEIGHT STACK PIN

WARNING/INSTRUCTION LABELS

ANTI-SKID GRIP TAPE

HAND GRIPS

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ST770 COMMERCIAL WARRANTY

COMMERCIAL USES DEFINED VISION FITNESS warrants the ST770 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, & 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, & PULLEYS - FIVE YEARS VISION FITNESS 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, & 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

This 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 reconditioned 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

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i t a l l

s t a r t s

w i t h a

v i s i o n

500 South CP Avenue

toll free 800.335.4348

www.visionfitness.com

•

P.O. Box 280

•

Lake Mills. WI 53551

fax 920.648.3373

•

phone 920.648.4090

•

OM18.49PRD

REV2

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