17. Leg ExtensionBenefits: Quadriceps.Position: Adjust seat back to appropriateposition, sit upright, point toes slightly.Action: Raise weight until legs are parallel tofloor, return.Tips: Pause at full extension. Lower slowly.

21. Kick BackBenefits: Gluteals, rear obliques.Position: Secure ankle strap.Stand erect withfeet together.Grasp machine for support.Action: Raise leg to 30°, return.Perform repetitions, switch leg.Tips: Keep back and leg asstraight as possible. Do notswing leg. Don’t arch back.

22. Standing CalfBenefits: Calf group.Position: Secure squat attachments.Adjust starting height to stand erect withpads resting on shoulders. Place feet 12"apart with balls of feet on edge of calf block,heels nearly touching floor.Action: Rise up on balls of feet as far as possible,pause, return.Tips: Keep shoulders, hips and knees in a straightline. Point toes in or out for different trainingeffect. Avoid bouncing.

7. Chest Supported RowBenefits: (Wide grip) upper lats, shoulder,mid-back, biceps. (Narrow grip) mid-lats,biceps.Position: Adjust chest support cushionto appropriate position. Assume the position

shown in the illustration.Action: Reach out and grabthe handles at the desiredposition. Pullbar slowly towardchest, return.Tips: At the top of themovement, pull elbows backand squeeze shoulderblades together.

1. Decline PressBenefits: Lower pectorals, deltoids, triceps.Position: Position bench (set at 15° decline) such that grips arein line with lower chest. Lie on the bench with bar at chest leveland feet placed behind the pads. Grasp bar, palms forward.Action: Push bar to full extension (just short of locking out theelbows), return.Tips: Point the elbows away from the body to help isolate thepectorals. Avoid arching back.

25. Abdominal Reverse CurlBenefits: Abdominals.Position: Lie on bench and grasp cushion behind head. Bend knees andplace feet on bench. Keep feet and knees together.Action: Using abdominals, curl knees toward chest and hold.Return slowly to starting position.Tips: Avoid using hands and upper body. Only slightly lift hips off the bench.Concentrate on the abdominals.

16. SquatBenefits: Quadriceps, gluteals, hamstrings.Position: Secure squat attachments andadjust starting height. Position shouldersand hips directly under pads, feet slightlyforward, thighs parallel to floor.Action: Slowly raise bar up to full standingposition, return.Tips: Keep back straight and head up.Use only leg action to complete movement.

14. Side LateralBenefits: Medial and anteriordeltoid, trapezius.Position: Useextension cable.Standing upright,grasp single handlewith arm bentslightly at elbow.Action: Pull handle upin an arc until arm isalmost parallel with floor,return. Perform repetitionsand switch arm.Tips: Raise and lower slowlyfor better isolation.

19. Inner Thigh PullBenefits: Inner thighs (adductors).Position: Secure ankle strap toright leg. Stand erect with rightleg out to side.Action: Pull right leg across leftleg, return. Perform repetitions,switch leg.Tips: Keep leg straight.Do not swing leg.

24. Twisting ObliqueBenefits: External obliques, intercostals.Position: Adjust seat back all theway back. Sit against backrest.Grasp strap, pull strap snugagainst base of neck.Action: Crunch forward whileat the same time trying to touchyour elbow to the opposite knee.Return. Repeat, going oppositedirection.Tips: Keep lower back incontact with seat backpad to reduceback strain.

20. Outer Thigh PullBenefits: Hip (abductors), obliques.Position: Secure ankle strap toleft leg. Stand erect with leftfoot in front of right.Grasp themachine forsupport.Action: Raise leg to 45°.Perform repetitions, switch leg.Tips: Keep leg straight.Do not swing leg.

12. Shoulder PressBenefits: Deltoids, trapezius, triceps.Position: Adjust bench to uprightposition. Grasp bar with palmsforward, handles approximatelyaligned with ears.Action: Push bar directly overheadto full extension, return.Tips: Don’t arch back. Keep feet

flat on the floor.

11. Biceps CurlBenefits: Biceps.Postion: Use extension cable.Stand erect, grasp short bar palms up,arms fully extended.Action: Curl the bar until it reachesjust below shoulders, return.For variation, try narrow and wide grip.Also, a reverse grip will train theextensors of the forearm. To isolatethe biceps, use the single handle.Tips: Keep elbows close to body andupper body stationary. Keep kneesslightly bent, hips tucked under.Do not arch back.

6. Seated Low RowBenefits: Lower lats, biceps and rear delts.Position: Use extension cable. Grasp short bar,palms down. Sit with back straight and legsslightly bent.Action: Pull bar to abdomen, return.Tips: Maintain erect posture. Keep elbows in.

5. ButterflyBenefits: Pectorals.Position: Sit upright with feeton floor, upper arms in line withshoulders and parallel to floor.Keep head back. Place handson pads.Action: Bring pads togetherin front of body, return.Tips: Keep forearms verticalon pads, lead with elbows.Keep palms relaxed.

9. Triceps ExtensionBenefits: Triceps.Position: Sit with back against pad.Reach back and grab strap.

Action: While keepingelbows pointed forwardand upper arms stationary,extend arms directlyoverhead. Return.Tips: Keep elbows in afixed position.

15. Bent Over LateralBenefits: Rear deltoids, musculatureof scapular region.Position: Use extension cable.Grasp single handle with hand. Standperpendicular to pulley, bending wellforward at hips.Action: Pull handle across chest inan arc until arm is almost parallelwith floor, return.Tips: Keep back straight and lowerbody rigid, knees slightly flexed.

8. Lat PullBenefits: Lats, musculature of scapularregion, biceps.Position: Grasp lat bar, palms forward.Lean back slightly.Action: Pull bar to below chin, return.Tips: Keep shoulders back and abdominalscontracted.

23. Ab CrunchBenefits: Abdominals.Position: Adjust seat backall the way back. Sit againstbackrest. Grasp strap, pullstrap snug against baseof neck.Action: Crunch forwardand down until small of backalmost leaves contact withbackrest, return.Tips: Tuck chin to chestand concentrate on usingabdominal muscles only.

2. Bench PressBenefits: Pectorals, anterior deltoids, triceps.Position: Lie on bench, feet flat on floor (feet may be placedon bench to help prevent lower back strain). Grasp bar, palmsforward, at chest level.Action: Push bar to full extension(just short of locking out the elbows), return.Tips: Don’t raise head,back or buttocksoff bench.

3. Incline PressBenefits: Upper pectorals, deltoids, triceps.Position: Adjust bench to either 15°, 30°, 45° or 60° position. Lie on bench withbar above chest level. Don’t start too low. Feet flat on floor. Grasp bar, palms forward.Action: Push bar to full extension (just short of locking out the elbows), return.Tips: Don’t raise head or buttocks off bench.

Serious injury can occur if you are struck byfalling weights or moving parts. The risk thatyou assume by using this type of equipmentcan be reduced by obeying a few simple rules:1. IMPORTANT: Cables are a wear item. It is

your responsibility to prevent unexpectedbreakage. To do this, inspect every cable daily.Pay particular attention to areas near fittingsat each end of each cable. Access panels areprovided, where necessary, for this purpose.Replace worn, frayed, or damaged cablesimmediately. The actual wire strands, thefittings, and the nylon jacket itself must allbe scrutinized. Using or allowing a machineto be used with a suspect cable can resultin serious injury.

2. Inspect the nylon jacket of each cablecarefully, again paying particular attentionto the cable ends. This nylon jacket is essentialfor cable life and safety. Any cable should bereplaced if the nylon jacket is missing, isdamaged in any way, has pulled or shrunkaway from the fittings at the end of the cable,or is discolored. DISCOLORATION, DARKENINGOR BULGING OF THE JACKET IS AN EARLYINDICATION OF INTERNAL PROBLEMS SUCHAS WEAR OR FRAYING.

3. Read and follow all instructions in yourowner’s manual, on your exercise chart, andon product warning label. Additional copiesare available from Vectra Fitness, Inc. or yourdealer. Do not use this machine until youhave taken the time to become completelyfamiliar with its safe operation.

4. Consult your physician before beginning yourexercise program.

5. Do not allow young children to use or playwith or around this machine. Allow olderchildren to use the machine only with adultsupervision.

6. Keep body, hair, and clothing clear of weightsand moving parts at all times. Keep fingersclear of moving parts while makingadjustments.

7. Inspect the gym for loose or worn parts,damaged, frayed, or worn cables, brokenweight plates, etc. Do not use or allow themachine to be used until any defective partsare repaired or replaced. Refer to the “RoutineInspection and Maintenance” section of yourmanual for specific inspection rules. Use onlyVectra authorized replacement parts.

8. Ensure that the weight selector pin is in goodworking condition and fully engaged in theselector shaft prior to lifting. Use only theVectra supplied pin or a Vectra authorizedreplacement.

9. Ensure that any locking mechanisms areproperly engaged prior to lifting. Lockingmechanisms secure the following in positionduring use: seat pads, accessory items suchas squat attachments and lat hold downs,cable attachments, press arms, legdevelopers, etc. An improperly engaged lockingmechanism could result in an injury.

10. Obtain assistance to free jammed weightplates, pulleys, etc. Do not attempt to freejammed weight plates by yourself. Fallingweight plates can cause serious injury. Donot pin the weight stack or top plate in anelevated position and do not use machine iffound in this condition.

11. Do not drop the weight plates. Lift only asmuch as you can control safely. Never usedumbbells or other means to incrementallyincrease the weight resistance. Use only thosemeans provided by Vectra. Don’t be careless,stay alert.

12. Serious injury could result if equipmentmoves while in use. To prevent this, ensurethat the floor is even, strong, and not tooslippery. If equipment slides too easily onfloor, place equipment on rubber matting.Errors in lifting form could also result inbench moving in use. To prevent this, liftweight vertically only and do not pushhorizontally with your feet while lifting.

Replace any warning or caution labels on productif damaged, illegible, or removed.

4. DipsBenefits: Lower pectorals,deltoids, triceps.Position: On bench pressarm, place hands shoulderwidth apart, support bodyweight on extended arms.Action: Lower body untilupper arms are parallel tofloor, return.Tips: Keep head up and bodyvertical.

W A R N I N GBefore embarking on an exercise program,it is recommended that you undergo a complete

physical. Discuss with your physician a personalized

exercise program taking into account your age,

weight and physical condition. For safety, perform

exercises exactly as shown and described here and

with attachments as shown. A qualified trainer can

suggest other exercises and programs to help you

accomplish your fitness goals. However, only depart

from the exercises shown here under the guidance

of a qualified individual.

To enhance the benefits and enjoyment you receive

from using Vectra equipment, please consider the

following suggestions:

• Warm up and stretch before exercising.

• While exercising, never hold your breath.

Exhale upon exertion.

• Always use proper form. Do not sacrifice good

form in an attempt to lift more weight.

• Use controlled speed of movement when

performing exercises. Avoid jerky movements.

• Always use a full range of motion. Never lock out

elbows or knees.

• Train at least 3 days a week. Do not train the

same body part two days consecutively.

• Choose a weight you can handle for ten or more

repetitions. As you become stronger, adjust the

weight so that you cannot complete more than

the prescribed number of repetitions.

For additional or specific information on workout

programs, we suggest you consider the following

options: 1) consult a certified fitness instructor or

certified personal trainer (A.C.E., N.S.C.A. and the

A.C.S.M. are all reputable certification programs);

2) consult your specialty fitness retailer; 3) consult

a physical therapist; or 4) read reference materials

suggested by any of the previously mentioned

sources.

Protected by one or more of the following patents:RE 34,572; 4,900,018; 4,986,538; 5,336,148; 5,378,216;5,395,295; 5,462,510; 5,605,523; 5,672,143; 5,779,601;6,482,135; 6,508,748; 6,582,346; 6,994,660; D320,246;D320,247; D320,248; D329,563; D454,168; D457,581;D460,508; D462,731; CN1,309,738; CN2,023,972;J3,117,451

Other U.S. and foreign patents pending.Vectra, On-Line and Cornerstone are registeredtrademarks of Vectra Fitness, Inc. Series VX, ARC(Automatic Ratcheting Cam), AL (Arm-Leg), Vectorand VFT are trademarks of Vectra Fitness, Inc.

Made in U.S.A.

Vectra Fitness, Inc.7901 South 190th StreetKent, WA 98032 U.S.A.Tel: 425-291-9550www.vectrafitness.com

©2006 Vectra Fitness, Inc.PN 56880, Rev.-A

CHEST1, 2, 3, 4, 5

BACK6, 7, 8

ARMS9, 10, 11

SHOULDERS12, 13, 14, 15

LEGS16, 17, 18, 19,20, 21, 22

ABDOMINALS23, 24, 25

P R I M A R Y M U S C L EG R O U P W O R K E D

F I T N E S S

10. Triceps Press DownBenefits: Triceps, especiallythe outer head.Position: Stand erect, feetshoulder width apart,knees slightly bent.Grasp short bar at chestlevel, palms forward.Action: Push down on barto full extension, return.Tips: Keep elbowsclose to body, moveonly forearms tocomplete themovement.

13. Shoulder ShrugsBenefits: Trapezius.Postion: Stand erect, grasp benchpress handles, palms rearward.Action: Elevate shouldersas high as possible, pause,return.Tips: Keep arms extended andbody rigid, knees slightly bent.Try to touch shoulders to ears.

A: Align pin with hole B. Insert pin C: Twist and lock

S Q U A T A T T A C H M E N T S :

18. Leg CurlBenefits: Hamstrings.Position: To adjust seat to upright position,simply pull release mechanism under the seatand lift to vertical locked position. Straddleleg pivot, thighs against cushion with backof legs against pads. Grasp handles orlean forward and grasp backrest.Action: Raise leg, return.Perform repetitions, switch leg.Tips: Keep thigh and pelvis in contactwith cushion. Do not arch back.