HOME GYM ASSEMBLY
AND USER'S GUIDE
CONGRATULATIONSand THANKYOUforyour purchaseof this AFGserieshomegym!
Whether your goal is to tone your muscles, increase your strength or simply enjoy a fuller, healthier
fifestyle, an AFG series home gym can help you attain it - adding club-quafity performance to your
at-home workouts, with the ergonomics and innovative features you need to get stronger and healthier,
faster. Because we're committed to designing fitness equipment from the inside out, we use only the
highest quafity components. It's a commitment we back with one of the strongest warranty packages
in the industry.
Youwant exerciseequipment that offers the most comfort, the best reliability and the highest quality
in its class.
AnAFGhome gym derivers.
iiiiii _i I
[IBLE QF OQRTERTS
I I
Important Precautions 4
Assembly 5
Before You Begin 18
Conditioning Guidelines 19
Troubleshooting & Maintenance 24
Limited Warranty 26
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CONTACT INFORMATION Back Panel
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SAVETHESEINSTRUCtiONS
Read aft instructions before using this home gym, Basic precautions should always be followed, including the
following: Read aft instructions before using this home gym, It is the responsibility of the owner to ensure that
aft users of this home gym are adequately informed of aft warnings and precautions, If you ha ve any questions
after reading this manual, contact customer service at the number listed on the back cover of this manual
, Closesupervision is necessarywhenthis homegym is used by,on, or near children, invalids, or disabled persons.
, Use this appliance (or homegym) only for its intended use as described in this manual Do not use attachments not
recommendedby the manufacturer.
o Neverdrop or insert any object into any opening.
,, If you experienceany kind of pain, including but not limited to chest pains, nausea,dizziness, or shortness of breath,
stop exercisingimmediately and consult your physician before continuing.
,, Donot wearclothes that might catch onany part of the homegym.
,, Always wearathletic shoes while using this equipment.
, Donot jump on the homegym.
, At no time should more than oneperson be on homegym while in operation.
, The home gym should not be used by persons weighing more than 300 pounds. Failure to comply win void the
warranty.
, The home gym is intended for in-home use only. Do not use this home gym in any commercial, rental, school or
institutional setting. Failure to comply will void the warranty.
,, Donot use outdoors.
IMPORTANT..READTHESESAFETYINSTRUCTIONSBEFOREUSE!
i_/i_/i!_ii_/i_ii_5_i_iii_:_i_ii_ii_ii!_i_ii_i_iii!_iii_iii_i__iii_/i_:_ii_ii_i_i:_i:iii/_iii_i_!ii_i_iii_i/_i_!i_iii!_ii_:ii_i_i_i_i_ii___i!_i_i_i:_iii_iiiiii_!_i_
i_51_i_i_i_:_iii_!_i_i!iii!i_i_ii_i_ii___i_iiii!__i_i_):_ii__i_ii_/i_iii_ii_!_i_i__i_i_iii_ii/ _i_i:_i_i_ii_iii___!:_i:i_!_i_!i_i_i_iii_i__i:i_i_i_i_ii_iii!_i_5_i___i_iii_/_iil
to foflowtheassemblyinstructionscorrectlyand tomak e sureaftpartsarefirmlYtightened.Iftheassembly
instru_tionsarenotfoMowedcorrect,_thehom_zymco.l_haveframePa_tsthat
seemlooseandmaycauseirritatinznoises,Thereshouldbenoside_to-_ideplayintheframeuprizhts,lf
there is any play in these areasl the home gym has not been proPerly assembled To prevent flama e to the
home correctiveactio's
UNPACKING
Place the home gym carton on a level flat surface, It is recommended that you place a protective covering
on your floor, TakeCAUTIONwhen handling and transporting this unit. Never open box when it is on its
side, Unpack the unit where it win be used, FAILURETOFOLLOWTHESEINSTRUCTIONSCOULDRESULTIN
INJURY!
Before roceedin ,fin yo, hOme
anfl mofle! name Iocatef! on the left rear s!de of the base
frame add enter it in the space providefl below,
MODELNAMEIN OXES OW:
/
Refer to the SERIALNUMBERand MODELNAMEwhen callin_ for service.
Also enter this serial number onyour Warranty Card.
/
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2.0 AS rev 1.2.indd 6-7
UPPERPULLEYASSEMBLY
DUALFLOATINGPULLEYBRACKET
LATPULLDBWNBAR
LARGE"O" RING
CENTERSUPPORTFRAME
WATERBOTTLEHOLDER
CABLE"B"
SEATHEADPAD
HANDLES
RADIALARMADJUSTMENTPiN
SEATBACKPAD
SEATBACKADJUSTMENTKNOB
BICEPCURLBAR
SEATBOTTOMPAD
WEIGHTSHROUD
CABLE"C"
GUIDEROD
RADIALARMASSEMBLY
ACCENTPIECE
BAYONET
WEIGHTSELECTIONPiN
RIGHTSUPPORTFRAME
-- SINGLEFLOATINGPULLEYBRACKET
-SEATASSEMBLYSAFETYPiN
SEATWELDMENT
LEGEXTENSION/CURLDOWNTUBE
ADJUSTMENTBAR
SEATHEIGHTADJUSTMENTKNOB
FOAMROLLERS BASEFRAME
ADJUSTABLEFOOTPLATE > CABLE"B"
roo s INg UDfD ....
i
[] 8rnrnFlatWrench [] 13rnrn/17rnrnFlatWrench [] 5rnrnAIlenWrench
[] 19 rnrn Flat Wrench [] 4 rnrn Allen Wrench [] 6 rnrn Allen Wrench
[] 1 Bayonet [] 1 Center Support Frame [] 2 Single Floating Pulley Bracket
[] 1 Bicep Cuff Bar [] 1 Seat Weldment [] 1 UpperPulleyAssernbly
[] 1 Seat Back Pad [] 2 Weight Shrouds [] 1 Seat Bottom Pad
[] 1 Base Frame [] 2 Guide Rods [] 1 NylonAnkle Strap
[] 1 Left Support Frame [] 1 Weight Selection Pin [] 2 Handles
[] 1 Right Support Frame [] 1 5 Ib, Increment Weight [] 1 Lat Pulldown Bar
[] 1 Seat Back Adjustrnent Bar [] 1Dual FIoating Pulley Bracket [] l O l-lardware Bags
[] 1 Radial Arrn Assernbly [] 1 Set Of Weight Plate Decals [] 2 Foarn Rollers
[] 1 Exercise Flipbook [] 1 Center Connection Tube [] 1 Seat Head Pad
[] 2 Seat Adjustment Pins [] 1 Lower Connection Tube [] 2 Side Connection Tubes
[] 1 Leg Roller Support Tube [] 1 Lower Pulley Bracket [] 1 Upper Mounting Bracket
[] 1 WaterBottle Holder [] 2 Upgrade Spacers [] 1 Lower Mounting Bracket
[] 1 Seat Bottom Adjustment Bar [] 2 Accent Pieces
Contactinforrnation is locatedon the backpanel of this manual.
Fora completeexplodeddiagram, visit us at www,advancedfitness ro_zoujzcorn
NOTE: Durin_ each assembly step, ensure that ALL nuts and bolts are in place and partially threaded in before
completely ti_htenin_ any ONEbolt,
/VOTE:A light application of grease may aid in the installation of hardware, Any grease, such as lithium bike
grease is recommended,
BOLT(A) BOLT(B)
_ 75rnrn _ _ 95rnrn
Qty:2 Qty:4
FLATWASHER(C) _) ARCWASHER(D) (_NYLON
Qty:4 Qty:8 NUT(E)
Qty:6
LEFTSUPPORTFRAME
CENTER
SUPPORTFRAME
BASEFRAME
i
ARCWASHER(D)
NYLONNUT(E)
i i
@
' *--- LOWERPULLEYBRACKET
t ÷_ FLATWASHER(C)
° _ NYLONNUT(E)
A
B
C
D
E
Place BASEFRAME
on floor in desired
location.
OpenHARDWAREBAG
1.
Attach RIGHT
SUPPORTFRAMEto
right side of BASE
FRAMEusin_2 BOLTS
(B), 4 ARCWASHERS
(D)and 2 NYLONNUTS
(E).
AttachLEFTSUPPORT
FRAMEto left sideof
BASEFRAMEusin_
2 BOLTS(B),4 ARC
WASHERS(D)and 2
NYLONNUTS(E).
Attach CENTER
SUPPORTFRAME
and LOWERPULLEY
BRACKETto BASE
FRAMEusin_2 BOLTS
(A),4 FLATWASHERS
(C)and 2 NYLONNUTS
(E).
NOTE:Ensurethat
theLOWERPULLEY
BRACKETis positioned
as shown in dia_rarn.
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2.0 AS rev 1.2.indd 8-9
_ YLON
NUT(E)
Qty:4
BOLT(B) _ ARCWASHER(D)
95 mm _ Qty:12
Qty:4
BOLT(F) _ LARGE"O"RING
_25mm Qty:l
V)
Qty:4
ARCWASHER(D)
CENTER
SUPPORTFRAME
SEAT
WELDMENTSET \
\
ARCWASHER(D)
NYLON NUT(E)
UPPER PULLEY
ASSEMBLY
ARCWASHER(D)
(A)
......_. LEFTSUPPORT
FRAME
RIGHT
SUPPORT
/FRAME
SEAT
ADJUSTMENT/
PIN
t
SEATSAFETYPiN
A
B
C
D
E
F
G
OpenHARDWAREBAGZ
Slide LARGE"0" RING
onto CENTERSUPPORT
FRAMEas shown in
diagram.
AttachUPPERPULLEY
ASSEMBLYtoCENTER
SUPPORTFRAME using
4 BOLTS(F) and 4 ARC
WASHERS(D). Tighten
this hardware.
Attach UPPERPULLEY
ASSEMBLYto RIGHT
MAINSUPPORTFRAME
using2 BOLTS(B), 4
ARC WASHERS(D)and 2
NYLONNUTS(E).
AttachUPPERPULLEY
ASSEMBLYtoLEFT
SUPPORTFRAME using
2 BOLTS(B),4 ARC
WASHERS(D),and 2
NYLONNUTS(E).
Install SEATWELDMENT
SETonto posts on
CENTERSUPPORTFRAME
as shown in diagram, and
insert SEATSAFETYPIN.
Install SEATAD]USTMENT
PIN into SEATWELDMENT
SETas shownin
diagram.(Fullythread
into SEATWELDMENT
SETafter SEATBOTTOM
AD]USTMENTBARis
installed.)
(_ FLAT
WASHER(C)
Qty:10
BOLT(H)
20 mm
Qty:4
NYLON BOLT(F)
NUT(E)_ 25 mm
Qty:2 Qty:2
(_ FLAT
WASHER(I)
Qty:2
BOLT(G)_ NYLON
92mm _NUT(K)
Qty:l Qty:1
BOLT(J) _ LOCK
83 rnrn _ WASHER(L)
Qty:2 Qty:2
RADIALARMASSEMBLY
CENTER
SUPPORT-_
FRAME
FLATWASHER
NYLONNUT(E)
NYLONNUT(K)\
NYLONNUT(E)\o.
CENTER
CONNECTION
TUBE
LEFT
CONNECTION
--/ TUBE
BOLT(J) BOLT(J)
LEG ROLLER_ BOLT(G)
SUPPORTTUBE FLATWASHER (1)
FLAT
LOCK
WASHER(C)WASHER(L)
RADIALARM
ASSEMBLY
(c)
(H)
"-_..
RIGHTCONNECTIONTUBE
LOWER
CONNECTIONTUBE
A OpenHARDWAREBAG3.
B RemoveSTOPPERfrom front side of RADIALARMASSEMBLYand reinstaflon back side.
Tightenboth STOPPERS.
C Attach RADIALARMASSEMBLYto CENTERSUPPORTFRAMEusing2 BOLTS(F),2 LOCK
WASHERS(L)and 2 FLATWASHERS(C). Tightenthis hardware.
D Attach RIGHTSIDECONNECTIONTUBEto SEATWELDMENTSETand to LOWER
CONNECTIONTUBEusing2 BOLTS(H)and 2 FLATWASHERS(C),as shownin diagram.
E Repeaton left side.
F Attach CENTERCONNECTIONTUBEto SEATWELDMENTSETand to LOWERCONNECTION
TUBEusing2 BOLTS(1),4 FLATWASHERS(C)and 2 NYLONNUTS(E).
G Attach LEGROLLERSUPPORTTUBEto LOWERCONNECTIONTUBEusing 1 BOLT(G),2
FLATWASHERS(I) and 1 NYLONNUT(K). Tightenall hardwarein Step3.
/
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2.0 AS rev 1.2.indd 10-11
A
B
C
D
FLATWASHER(C)
Qty:12
(_ NYLON
NUT(E)
Qty:2
BOLT(F) _ LOCKWASHER(L)
25 nlm _ Qty:2
Qty:10
BOLT(M) BOLT(N)
_ 65mm (_ 25mm
Qty:2 Qty:2
CHROMEWASHER(U)
Qty:2
SEATHEADPAD
FLATWASHER
SEATBACKADJUSTMENTBAR
SEATBACKPAD
\
SEATBOTTOMPAD \
NYLON
NUT
BOLT
FLATWASHER(C)\
CENTERSUPPORT
FRAME
jjfi
BOLT(F)
BOLT(N)_
FLAT _-. SEATBACK
WASHER(C) _
ADJUSTMENTPiN
jjJJ
•r_ j S
SEATBOTTOM /.................."-_
ROLLER
ADJUSTMENTBAR BOLT(M) ;HROMEWASHER(U)
LOCKWASHER(L)
LEGROLLER
OpenHARDWARE BAG 4. SUPPORTTUBE _ BOLT(F)
WATER
BOTTLE
HOLDER
Attach SEATHEADPADto CENTER
SUPPORTFRAMEusing 4 BOLTS(F) and 4 FLATWASHERS(C),as shownin diagram.
Install SEATBACKADJUSTMEHTPIN in CENTERSUPPORTFRAME.(Fullythreadinto
CENTERSUPPORTFRAMEafter SEATBACKAD]USTMEHTBAR is installed.)
Attach SEATBACKPADto SEATBACKAD]USTMEHTBARusing4 BOLTS(F) and 4 FLAT
WASHERS(C),and insert into CENTERSUPPORTFRAMEas shownin diagram.
E
Attach SEATBOTTOMPAD to SEATBOTTOMADIUSTMEHTBAR using 2 BOLTS(M) and 4
FLATWASHERS(C) and 2 NYLONNUTS(E), and insert into SEATWELDMENTas shown in
diagram.
F InstallFOAMROLLERSontoLEGROLLERSUPPORTTUBEusing2 BOLTS(F),2 LOCK
WASHERS(L)and 2 CHROMEWASHERS(U),as shownin diagram.
G AttachWATERBOTTLEHOLDERtoCENTERSUPPORTFRAME using2 BOLTS(H).
tt Tightenall hardwarein Step4.
A
B
C
D
E
F
G
H
FLATWASHER(C)
Qty:8
_ YLON
NUT(E)
Qty:4
(_ FLATWASHER(I) _ NYLON
Qty:4 NUT(K)
Qty:2
BOLT(0)
lOOmm
Qty:2
BOLT(P)
_._) 70mm _-
Qty:2
RUBBER
BUMPER
Qty:2
BOLT(Q)
40 mm
Qty:2
Open HARDWARE BAG 5.
AttachLOWERMOUNTINGBRACKET(after
removingpre-instafledguiderodbolts)toBASE
FRAMEin desiredlocation, using2 BOLTS(P),
4 FLATWASHERS(C)and 2 NYLONNUTS (E).
NOTE:Referto page25 for mountingpositions.
Position each GUIDERODso that the mounting
holes are in the upper position, and insert
GUIDERODSinto corresponding sleeves in
LOWERMOUNTINGBRACKET.
SlideI UPGRADE SPACER and thenslide]
RUBBER BUMPER ontoeachguiderod,as
shown in diagram.
Install each WEIGHTPLATEonto guide rod as
shown in diagrarn. Ensure than the weight pin
selector slot is positioned downward and in
same direction.
Install BAYONETonto GUIDERODSas shown in
diagram.
Re-install GUIDEROD bolts into LOWER
MOUNTINGBRACKET.
Instafl UPPERMOUHTIHGBRACKETto topof
GUIDERODS,as shownin diagram,using2
BOLTS(Q),4 FLATWASHERS(I) and 2 NYLON
HUTS(g).
UPPERMOUNTINGBRACKET
\
FLATWASHER(i)\
NYLONNUT(K)
BOLT(0)
j/ UPPER
PULLEY
ASSEMBLY
BOLT(Q)
/
\ FLAT
WASHER(I)
_-BAYONET
WEIGHT
/ PLATES
BASEFRAME
UPGRADE
SPACER
!
\
LOWERMOUNTING
BRACKET
FLATWASHER (C)
NYLONNUT(E)
AttachUPPER MOUHTIHGBRACKETtoUPPERPULLEYASSEMBLYusing2 BOLTS(0),4
FLATWASHERS(C),and 2 NYLONNUTS(E).
NOTE..Ensurethat the UPPERMOUHTIHGBRACKET'spositioncorrespondsto theposition
of the LOWERMOUNTINGBRACKETbeforesecuringit to the UPPERPULLEYASSEMBLK
] Tightenall hardware.
/
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2.0 AS rev 1.2.indd 12-13
A
B
C
D
E
F
G
H
FLATWASHER(C)
Qty:8
(_ YLON
NUT(E)
Qty:4
BOLT(0)
lOOmm
Qty:2
FLATWASHER(I)
Qty:4
_ YLON
NUT(K)
Qty:2
BOLT(P)
_70mm _)
Qty:2
RUBBER
BUMPER
Qty:2
BOLT(Q)
40 mrn
Qty:2
OpenHARDWAREBAG5.
UPPERMOUNTINGBRACKET
Attach LOWERMOUNTINGBRACKET(after
removingpre-installedguide rod bolts) to BASE
FRAMEin desiredlocation,using2 BOLTS(P), 4
FLATWASHERS(C) and 2 NYLONNUTS(E).
NOTE:Referto page 25 for mountingpositions.
Position each GUIDERODso that the mounting
holes are in the upper position, and insert
GUIDERODSinto corresponding sleeves in
LOWERMOUNTINGBRACKET
Slide ] RUBBERBUMPERonto each guide rod,
as shown in diagram.
........y UPPER
PULLEY
ASSEMBLY
BOLT(Q)
/
\ FLAT
WASHER(J)
--BAYONET
WEIGHT
PLATES
Install each WEIGHTPLATEontoguide rod as
shownin diagram.Ensurethan the weightpin
selectorslot is positioneddownwardand in
samedirection.
Install BAYONETonto GUIDERODSas shown in
diagram.
Re-install GUIDERODbolts into LOWER
MOUNTINGBRACKET
Instafl UPPERMOUNTINGBRACKETto top of
GUIDERODS,as shown in diagram, using 2
BOLTS(Q), 4 FLATWASHERS(I), and 2 NYLON
NUTS(g).
BASEFRAME
RUBBER
BUMPER
\
LOWERMOUNTING
BRACKET
FLATWASHER (C)
NYLONNUT(E)
Attach UPPERMOUNTINGBRACKETto UPPERPULLEYASSEMBLYusing2 BOLTS(0), 4
FLATWASHERS(C),and 2 NYLONNUTS(E).
NOTE:Ensurethat the UPPERMOUNTINGBRACKET'spositioncorrespondsto theposition
of theLOWERMOUNTINGBRACKETbeforesecuringit to the UPPERPULLEYASSEMBLY.
] Tightenall hardware.
CABLEA
Qty:1
DUALFLOATING
PULLEYBRACKET
SINGLEFLOATING
PULLEYBRACKET
\
BAYONET
CABLEA
WEIGHTSELECTION
PINTETHER
BAYONET
A Open HARDWARE BAG B.
B InstallSINGLEFLOATINGPULLEY
BRACKET ontoone end ofCABLEA.
C
D
E
Remove THREADEDSCREWand NUT
from other end of CABLEA.
Route CABLEA through pulleys as
shown in diagram.
NOTE:DUALFLOATINGPULLEY
BRACKETmust be installed after
CABLEA is routed through first pulley.
After CABLEA routing is complete,
instafl THREADEDSCREWand NUT
onto cableendand threadthrough
WEIGHTSELECTIONPINtetherinto
BAYONET
NOTE:Alwaysmaintain at least 1/2"
of CABLEA SCREWthreadedinto
BAYONETfor safety.
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2.0 AS rev 1.2.indd 14-15
A
B
C
D
CABLEB
Qty:1
CLEVIS
WASHER
NUT
HOOK
HANDLE
BALLSTOP
RING
WASHER
SCREW
SINGLEFLOATING
PULLEYBRACKET
CABLEB
/
OpenHARDWAREBAGZ
RemoveNUT, WASHERS,SCREW,HOOK CLEVISand BALLSTOPfrom one end of CABLEB.
Route CABLEB through the pulley system in the RADIALARMASSEMBLYas shown in
diagram.
NOTE:Threadcable through SINGLEFLOATINGPULLEYbetween each arm of the RADIAL
ARMASSEMBLY.
After CABLEB routing is completereplaceBALLSTOP,CLEVIS,HOOKSCREW,WASHERS
and NUTon end of cable.
NOTE:Ensurethe "0" RINGSare positionedat the endsof CABLEB against the BALL
STOPS.
E HookHANDLESon to cable using the 2 HOOKS.
CABLEC
Qty:1
BALLSTOP
CLEVIS
WASHER
HOOK
LATBAR
WASHER
SCREW
LATBAR
UPPERPULLEY
ASSEMBLY
\
CABLEC
SINGLEFLOATING
PULLEYBRACKET
A
B
C
D
OpenHARDWAREBAG8.
RemoveNUT,WASHERS,SCREW,HOOK,CLEVISand BALLSTOPfrom oneendof CABLEC.
Install CABLEC as shown in diagram. Ensure that the SINGLEFLOATINGPULLEYBRACKET
is installed after passing through two upper pulleys.
After CABLEC routing is complete replace BALLSTOP,CLEVIS,HOOK SCREW,WASHERS
and NUTon end of cable.
NOTE:Ensure the "0" RINGSare positioned at the ends of CABLEC against the BALL
STOPS.
E Install lat bar using the 2 HOOKS.
/
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2.0 AS rev 1.2.indd 16-17
CABLED
Qty: 1
SINGLEFLOATING
PULLEYBRACKET
DUALFLOATING
PULLEYBRACKET
CABLED
1
CABLED
/
PRE-ATTACHEDLEGEXTENSIONCABLE
A OpenHARDWAREBAG9.
B RemoveNUT,WASHERS,SCREW,HOOKCLEVISand BALLSTOPfrom the end of CABLED.
C Instafl CABLED as shown in diagram.
D After CABLED routing is complete replace BALLSTOP,CLEVIS,HOOK,SCREW,WASHERS
and NUTon end of cable.
NOTE:Ensure the "0" RING is positioned at the end of CABLED against the BALLSTOP.
E Attach CABLED to PRE-ATTACHEDLEGEXTENSIONCABLE.
BOLT(R)
@_ lOmm
Qty:20
(_ FLATWASHER(S)
Qty:32
NUT(T)
Qty: 12
.....-'""
....'"
--'
.,.-"
_-_'" ........-
A OpenHARDWAREBAG Ill.
B Instafl ACCENTPIECESinside the WEIGHTSHROUDSusing !2 BOLTS(R), 24 FLATWASHERS
(S) and 12 NUTS(T) as shown in diagram.
C Instafl WEIGHTSHROUDSas shown in diagram, using 8 BOLTS(R) and 8 FLATWASHERS(S).
/
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2.0 AS rev 1.2.indd 18-19
CONGRATULATIONS!onchoosingyourhomegym.You'vetakenanimportantstepindeveloping
and sustaining an exercise program! Your home gym is a tremendously effective tool for achieving your
personal fitness goals. Regular use of your home gym can improve the quality of your life in so many
ways.
HEREAREJUSTAFEWOFTHEHEALTHBENEFITSOFEXERCISE:
• Improved Muscle Toneand Strength
• Increased Daily Energy Levels
• A Healthier Heart
• Weight Loss
Thekey to reaping these benefits is to develop an exercise habit, Yournew home gym will help you eliminate
obstacles that prevent you from exercising. Inclement weather and darkness won't interfere with your
workout when you use your home gym in the comfort of your home. This guide provides you with basic
information for using and enjoying your new machine.
LOCATIONOFTHEHOMEGYM
Place the home gym on a level surface. There should be J foot of
clearance behind the home gym, 3 feet on each side and 3 feet in front.
Do not place the home gym in any area that will block any vent or air
openings. The home gym should not be located outdoors.
3feet _ ,
Back
' 3 fear
Front
3 feet
SEATASSEMBLYPIN
gym: Failure
PROPERUSAGE
Make sure to follow the MAINTENANCEschedule in this manual. Stop your workout immediately if you feel pain,
faint, dizzy or are short of breath.
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGAN EXERCISEPROGRAM.
flOWOFTEN?(Frequencyof Workouts)
TheAmerican Heart Association recommends that you exercise at least 3 to 4 days per week to maintain fitness.
If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise.
Whether it's 3 days or 6 days, remember that your ultimate goal should be to make exercise a fifetime habit.
Many people are successful staying with a fitness program if they set aside a specific time of day to exercise.
It doesn't matter whether it's in the morning before breakfast, during lunch hour or while watching the evening
news. What's more important is that it's a time that allows you to keep a schedule, and a time when you won't
be interrupted. Tobe successful with your fitness program, you have to make it a priority in your fife. So decide
on a time, puff out your day planner and pencil in your exercise times for the next month!
HOWLONG?(Durationof Workouts)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you've been sedentary during the past year, it may
be a good idea to keep your exercise times to as tittle as 5 minutes initially, Your body will need time to adjust
to the new activity, If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective.
HOWHARD?(Intensityof Workouts)
How hard you workout is also determined byyour goals. If you use your home gym to prepare for a 5tf run, you will
probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals,
always begin an exercise program at low intensity, Aerobic exercise does not have to be painful to be beneficial!
Thereare two ways to measure your exercise intensity, Thefirst is by monitoring your heart rate, and the second
is by evaluating your perceived exertion level (this is simpler than it sounds!).
PERCEIVEDEXERTIONLEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, ifyou
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath it's time to slow down.
Always be aware of these warning signs of overexertion.
GENERALSTRENGTHTRAININGGUIDELINES
• It is recommended thatyou perform at least 10q5 minutes of cardiovascular exercise before beginningyour
strength routine in order to warm the muscles, increase the heart rate, and prepare your body for strength
training.
• Always raise and lower the weight in a smooth, slow, and controflefl motion.
• Trynot to holdyour breath during strength training exercises. It is recommended thatyou exhale as you raise
the weight and inhale as you lower the weight.
• It is recommended that each muscle group be allowed to rest 48 hours between strength training.
• Complete each strength routine with a few simple stretches to maintain flexibility, and aflow your body to
cool-down after your session.
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2.0 AS rev 1.2.indd 20-21
Whatis TargetNeart RateZone?
TargetHeart Rate Zone reds you
the number of times per minute
your heart needs to beat to
achieve a desired workout effect.
It is represented as a percentage
of the maximum number of times
your heart can beat per minute.
TargetZone wifl vary for each
individual, depending on age,
current level of conditioning,
and personal fitness goals. The
American Heart Association
recommends working-out at a
TargetHeart Rate Zone of between
60% and 75% of your maximum
heart rate. A beginner will want to
workout in the 60% range while
a more experienced exerciser will
want to workout in the 70-75%
range. See chart for reference.
EXAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to
the target zone bar. Results: 60% of maximum Heart Rate = 108 Beats Per Minute, 75% of maximum
Heart Rate = 135 Beats Per Minute.
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGAN EXERCISEPROGRAM.
$TRETCNFIRST
Before using your product, it is best to take a few minutes doing a few gentle stretching exercises.
Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into
each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to
bounce while doing these stretches.
1.STANDINGCALFMUSCLESTRETCH
Stand near a wall with the toes of tour left foot about 18" from the wall, and
the right foot about 12" behind the other foot. Lean forward, pushing against
the waft with your palms. Keep your heels flat and hold this position for a
count of 15 seconds. Make sure that you do not bounce while stretching.
Repeat on the other side.
2. STANDINGQUADRICEPSSTRETCH
Using a wall to provide balance, grasp your left ankle
with your left hand and hold your foot against the back
of your thigh for 15 seconds. Repeat with your right
ankle and hand.
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3. SITTINGHAMSTRING& LOWERBACKMUSCLESTRETCH
Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers towards your toes and hold for a
count of 15 seconds. Make sure that you do not bounce while stretching. Sit
upright again. Repeat one time.
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2.0 AS rev 1.2.indd 22-23
THE IMPORTANCEOFWARMUP& COOLDOWN
WARMUP
Always perform 10-15 minutes of aerobic activity before beginning your strength training session. This
warm-up will limber your muscles and prepare them for more strenuous exercise. Make sure that you warm-
up on your product at a slow pace. The warm up should gradually increase your heart rate into your heart
rate training zone and increase core body temperature.
COOLDOWN
Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the
decreased demand. Your cool-down period should consist of repeating the stretching exercises listed above
to loosen and relax your muscles.
An important step in developing a long term fitness program is to determine your goals. Is your primary
goal for exercising to lose weight? Improve muscle tone and/or strength? Reduce stress? Knowing what
your goals are will help you develop a more successful exercise program. Below are some common exercise
goals:
• Weight Loss - lower intensity, longer duration workouts
• Improve Body Shape and Tone- interval workouts, alternate between hi and low intensities
• Increased Energy Level - more frequent daily workouts
• Improved Sports Performance - high intensity workouts
If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing.
Themore specific you can be, the easier it will be to track your progress. If your goals are long term, divide
them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation
benefits. Short term goals are easier to achieve.
'DATE' SET I'
EXERCISE WEIGHT REP$ WEIGHT REP$ WEIGHT REP$
DATE
EXERCISE WEIGHT REP$ WEIGHT REP$ WEIGHT REP$
BATE I SET I ' $ET 2 SET3
EXERCISE WEIGHT REP$ WEIGHT REP$ WEIGHT REP$
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2.0 AS rev 1.2.indd 24-25
Yourhomegym is designed to be reliable and easyto use.However,if you experbnce a problem, please reference
the troubleshootingguide listed below.
PROBLEM:Thecables feel rough and are noisyduring use.
SOLUTION: Verify the foflowing-
IS THEREANYNOTICEABLEDAMAGETOTHECABLES?
IF YES..
,' Contactcustomer techsupport and replace the cable(s).
IF NO:
, Verifythat all cables are securedinto the pulleys.
o Verifythat the weight stack guide rods are lubricated.
o Verifythat there is no excessiveslack in the cables.
NOTE:If there is excessiveslack adjust cable tension (seenext page)
PROBLEM: Weightselector ph7cannot be hTserted.
SOLUTION,: Verifythe foflowing-
ARETHEHOLESALIGNEDTHROUGHTHEWEIGHTPLATEANDBAYONET?
IF YES:
Verifythat the selectorpin isn't bent or damaged.
IF NO:
, Adjust threadedbolt on top plate so that the holesin the bayonet align with the weight plate.
NOTE:Always maintain at least ½"of weight cable screw threadedinto bayonetfor safety.
the problem;discO,tin' use.
Thefollowing information may be asked of you when you call. Pleasehave these items readily available:
• Model Name
• Serial Number
• Date of Purchase (receipt or credit card statement)
In order for Customer TechSupport to serviceyour home gym they may need to ask detailed questions about the symptoms that are
occurring. Sometroubleshooting questions that may be asked are:
• flow long has this problem been occurring?
• Does this problem occur with everyuse? With every user?
• If you are hearing a noise, doesit come from the front or the back? Whatkind of noise is it (thumping, grinding, squeaking,
chirping etc.)?
• flas the machine been lubricated and maintained per the maintenance schedule?
Answering these and other questions will give the technicians the ability to send proper replacement parts and the service necessary
to get you and your AFGhomegym functioning again!
ii! :
Cleanfinessofyour homegym and its operation environment will keep maintenanceproblemsand service calls to a
minimum. For this reason, werecommendthat the following preventivemaintenance schedule be followed.
AFTEREACHUSE(DALLY)
o Wipeupholstery,hand grips, bars, and frame (if needed) with a mild cleaning solution.
EVERYWEEg
, Lubricate guide rods with a spray or gel silicone lubricant.
o Inspect cable ends and cable insulation for damage.
EVERYMONTH- IMPORTANT!
o Inspectall frame bolts and tighten as needed.
Pleasecontact AFGwith questions about applying lubricant to your homegym.
ADJUSTINGCABLETENSION
Regularlycheck the cable tension of your homegym. If excessiveslack
exists adjust cable tensionby removing the pulley bolts and moving
oneorboth pulleys to the inner mounting position in the dual floating
pulley bracket and then reinstalling the pulley bolts. Cabletension
mayalso be adjusted using the threaded cable screw onsingle pulley
bracket and weightstack. Twist threadedscrew to adjust tensionand
then tighten lock nut.
NOTE:Always maintain at least ½"of threaded bolt in bayonet.
INNER
MOUNTING
POSITIONS
TWISTSCREWTO _ CABLESCREW TWISTSCREWTO _;;;_ CABLESCREW
ADJUSTTENSION, _._J_AND NUT ADJUSTTENSION, _ ._J_AND NUT
THENTIGHTEN THENTIGHTEN
LOCKNUT LOCKNUT
"_SINGLE PULLEY
BRACKETTHREAD
BAYONET
0°POSITION
FRONTORBACKACCESS
300POSITION
FRONTORBACKACCESS
1500POSITION
FRONTORBACKACCESS
900POSITION
LEFTORRIGHTACCESS
Thishomegym allows you to choosethe angle of access to the weight selectionpin dependingonhowyou install the
upperand lowermounting brackets, weight plates, and weight shrouds.
NOTE:Makesure the upperand lower mounting bracket are in the sameposition.
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FRAME• LIFETIME
AFGwarrants the frame against defects in workmanship
and materials for the lifetime of the original owner. (The
frameis definedas the weldedmetal baseof the unit and
doesnot include any parts that can beremoved.).
WEIGHTCAPACITY= 300LBS
PARTS• I0 YEARS
AFGwarrants aft original parts for a period of tenyears
from the date of original purchase, so long as the device
remains in the possessionof the original owner.
LABOR• I YEAR
AFGshaft cover the labor cost for the repair of the device
for a period of oneyear from the date of the original
purchase, so long as the device remains in the possession
of the original owner.
UPHOLSTERY• I0 YEARS
AFGwarrantstheupholsteryfor aperiodof tenyears
fromthedateof originalpurchase,so longas the device
remainsin the possessionof theoriginalowner.
EXCLUSIONSANDLIMITATIONS
WhoIScovered:
• Theoriginalownerandis not transferable.
WhatIS covered:
* Repairor replacementof a defectivepart and is the soleremedyof
the warranty.
WhatIS NOTcovered:
• Normal wearand tear, improperassemblyor maintenance,or
installation of parts or accessoriesnot originally intended or
compatible with the equipmentas sold.
• Damageor failure due to accident, abuse, corrosion,discolorationof
paint orplastic, neglect, theft, vandalism,fire, flood, wind, lightning,
freezing,or othernatural disasters of any kind, power reduction,
fluctuation or failure from whatevercause, unusualatmospheric
conditions,collision, introduction of foreignobjectsinto the covered
unit, or modifications that are unauthorizedornot recommendedby
AFG.
• Incidental orconsequentialdamages.AFGis not responsibleor
liable for indirect, specialor consequentialdamages,economic
loss, loss of prope_ or profits, loss of enjoymentor use,or other
consequentialdamagesof whatsoevernature in connectionwith the
purchase,use, repair ormaintenance of the equipment.
• Equipmentusedfor commercialpurposesor anyuse other than a
single family orHousehold,unlessendorsedbyAFGfor coverage.
• Equipmentownedor operatedoutside the USand Canada.
• Defive_ assembly,installation, setup for original or replacement
units or labor or other costsassociatedwith removalorreplacement
of the coveredunit.
• Any attempt to repair this equipmentcreatesa risk of injury AFG
is not responsibleorliable for any damage,loss or liability arising
from anypersonalinjury incurredduring the courseof, or as a result
of any repair or attempted repairof your fitness equipment byother
than an authorizedservicetechnician. Aft repairs attempted byyou
on your fitness equipmentare undertakenAT YOUROWNRISKand
AFGshaft haveno liability for any injury to the personor property
arising from such repairs.
SERVICE/RETURNS
• In-homeserviceis availablewithinJ50milesofthenearest
authorizedrepaircenter(MileagebeyondJSOmilesfroman
authorizedservicecenteris theresponsibilityof theconsumer).
• Aftreturnsmustbepre-authorizedbyAFG.
• AFG'sobligationunderthiswarrantyislimitedtoreplacingor
repairing,at AFG'soption,thesameor comparablemodelat oneof
its authorizedservicecenters.
• AnAFGauthorizedservicecentermustreceiveaft equipment
for whicha warrantyclaimis made.Thisequipmentmustbe
receivedwithaftfreightandothertransportationchargesprepaid,
accompaniedbysufficientproofofpurchase.
• Replacementunits,partsreconditionedtoAs-newConditionbyAFG
orits vendorsmaysometimesbesuppliedas warrantyreplacement
andconstitutefulfillmentof warrantyterms.
• Thiswarrantygivesyouspecificlegalrights,andyourrightsmay
varyfromstatetostate.
2.0 AS rev 1.2.indd 26-27
Forfast and friendly service,pleasecontact one of our
trained customer techniciansviaphone,email or our website.
Customer Tech Support Hotline: 1-800-244-4192
Emaih comments@advancedfitnessgroup, corn
Website: www.advancedfitness_, corn
Everyemployeeat AFGtakespride in providingyou with a high quality product,
Wewant to knowif you have a problem and we want to have an opportunityto correctit foryou,
NOTE:Please read the TROUBLESHOOTINGsection before contacting Customer TechSupport,
Toreceive additional product information, visit us at www,aflvanceflfitnessgroup, com
AFG2.0 AS.Rev.L2 ] © 2007AdvancedFitnessGroup] Designed& Engineeredin the U.S.A.] Madein China
2.0 AS rev 1.2.indd 28 12/28/07 10:16:51 AM
