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1. WEIGHT 68 lbs MAX USER WEIGHT 400 Ibs Slide Mechanism Includes the Height f Hitch Pin hort 2 Adjustiient Leven Support Column Safety Hitch Pins short Leg Pull Bracket 1 in Literature Pack use in storage gt For use with optional leg pull hole when storing unit G accessory only 1 connected with a lanyard to Q height adjustment slide mechanism Safety Hole I Hitch Pin Use in safety hole during exercise madi Connected with a lanyard to x e height adjustment column Pulley P Squat Stand Assembly y Glideboard Cable Squat Stand tee Receptacles Handle lt Inner Rail we x Outer Rail 9 o Hole for optional Center Support Rail weight bar Storage Hole Rollers Back Crossbar Front Crossbar OPTIONAL ACCESSORIES AVAILABLE FOR PURCHASE 1 888 811 9740 Leg Pull Accessory _Pulley D Ring Press Up Bars Dip Bars Foot Assembly Harness 2 Dip bar l N A Requires A D Press up bar gt 2 short Rope O ring SP IU hitch pins a Clip Requires 2 short Q Qu hitch pins Q Q Pilates Accessory Kit Weight Bar Total Gym Cyclo Trainer _ Pilates Toe Bar ee Kit also includes N and Pilates exer 24 inch leg pulley SRT plea Vito rope extension Model XLS pictured above 3 SAFETY FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS IN THIS A TA THE MANUAL MAY RESULT IN SE
2. level by positioning one foot on the back crossbar to keep the product from lifting off the floor 5a 5a With one hand on a side rail grasp the height Height Adjustment adjustment lever on the height adjustment slide Lever mechanism and raise to one of the lower levels d Cs Is 5b Push the lever back to its original position it should be flat against the support column Slide ceca the frame until you hear the lever pin snap into aad place Look on the inside of the support column to make sure the lever pin is through the hole and 5c locked into place Never sit or exercise on Total Gym without the adjustment lever and safety pent Adustnent hitch pin securely locked into place Safety Hole 5c Insert the safety hitch pin connected to the lanyard through the safety hole on the side of the height adjustment slide mechanism until it is through the support column Never sit or exercise on Total Gym without the adjustment lever and safety hitch pin securely locked into place Hitch Pin Connected with a lanyard to height adjustment column 5d Insert the Training Deck holder into the two holes 5d fe located on the top of the support column 4 Total Gym Training Deck and Holder atl Ii AX WARNING BOTTOM HOLE IN THE SUPPORT COLUMN IS FOR STORAGE ONLY ff ATTEMPTING TO EXERCISE WITH THE HEIGHT ADJUSTMENT LEVER PIN IN f v m THIS BOTTOM HOLE POSIT
3. on the underside of the glideboard D ring pulley combination Connect the D ring pulley combination of your leg pull accessory to the leg pull bracket on the support column Next connect the O ring the one that is connected to the rope to the hook on the underside of the glideboard Attach the foot harness to one of your feet by placing your foot in the harness so the sewn in ring is on the bottom of your foot Pull tightly on the belt so the harness is secure Position yourself on the glideboard correctly for the specific exercise you want to perform See Total Gym Start It Up section Optional Accessories for tips on how to utilize the leg pull accessory Connect the clip on the end of the rope to an O ring on the harness attached to your foot Depending on the exercise you are performing connect the clip to the proper O ring You are now ready to exercise using the leg pull accessory OPTIONAL ACCESSORIES continued PILATES KIT OPTIONAL Pilates Equipment Components Kit also includes Pilates exercise video 24 inch leg pulley rope extension To begin your Pilates Exercise Program carefully follow the assembly instructions below 1 Insert Pilates Toe Bar into squat stand receptacles 2 Assemble Pilates 24 inch leg pulley rope extension a Detach the pulley mechanism from the hook on the underside of the glideboard b Next connect the D ring pulley combin
4. ION WILL CAUSE THE SUPPORT COLUMN TO Ta u v COLLAPSE FORWARD AND COULD RESULT IN SERIOUS INJURY FAILURE TO SECURELY LOCK THE HEIGHT ADJUSTMENT PIN AND SAFETY HITCH PINS INTO PLACE MAY RESULT IN SERIOUS INJURY OR EVEN DEATH SET UP IS COMPLETE Begin using Total Gym at a low incline As your fitness level increases raise the incline to increase the intensity of your workout and improve your muscle strength If you have questions about your Total Gym please call Customer Service at 1 888 811 9740 Be sure to check out the instructional video entitled Total Gym Start It Up full of valuable tips to get the most out of your new Total Gym HOW TO INSTALL AND USE THE WING ATTACHMENT Pull ups 1 Locate the holes at the top of the right and left rails on the 1 support column end of the unit Hitch Pin placement follow small arrows With the attachment angled toward the glideboard line up the brackets on the attachment with the holes on the rails Insert the 2 long hitch pins through the holes on the attach SS KIs ment brackets and the hole on the rails as indicated by arrows in Fig 1 You are now ready to perform pull up and chin up exercises to work the arms lats and back Leg Pull Crunches and Sit ups 1 With the attachment angled away from the glideboard line up Insert the 2 long hitch pins through the holes on the attach Locate the holes at the top of the righ
5. OWNER S PURCHASE RECORD Total Gym Exerciser Date Purchased Purchased From Serial Number located at the bottom of the support column CONTACTS Customer Service Parts and Accessories Call 1 888 811 9740 Additional Accessories www TotalGymCatalog com 2007 2002 1999 1998 Total Gym Fitness LLC All rights reserved Total Gym is a registered trade mark U S Patents D 405 132 5 967 955 ROC Patents ND 060792 PRC Patent ZL 97 2 28552 0 No part of this booklet may be reproduced or utilized in any form by any means electronic mechanical or other wise without express written consent of the copyright holder NICO I is BH7367 total gym EXERCISE SYSTEM OWNER S MANUAL For Models 2000 3000 XL and XLS Congratulations on purchasing your new Total Gym With this product in your home you have everything you need to start your own workout program to tone and strengthen the important muscle groups of your upper and lower body This is vital for all of us regardless of age sex or fitness level and regardless of whether your primary goal is body sculpting weight control health maintenance or more energy for daily activities Strength training not only tones and conditions the muscles we use every day to stand walk lift and turn it can actually transform our body com position By reducing body fat and increasing the proportion of lean mus cle in our bodies strength trai
6. RIOUS INJURY OR DEATH FROM FALLING OVEREXERTION STRAINED MUSCLES OR PINCHED FINGERS Before beginning this or any exercise program consult a physician or health professional who can assist you in planning a program appropriate for your age and physical condition This is especially important if you are over age 35 or have pre existing health problems Do not overexert yourself Stop exercising immediately and consult your doctor if you experience pain or tightness in your chest irregular heart beat shortness of breath or if you feel faint nauseous or dizzy This product is designed for home use only It is not intended for commercial or institutional use Use only as instructed Do not stand on the product Adult supervision is required whenever a child is on or near this exerciser Keep fingers loose clothing and hair away from moving parts Inspect your exerciser before each use to ensure proper operation Do not use this equipment unless all moving parts are working properly If any part is broken or missing stop using your Total Gym and contact Total Gym Customer Service at 1 888 811 9740 Use only the accessory items recommended by the manufacturer Care should be taken at all times when getting on and off this or any exercise equipment Falling on or off the product could result in injury or possibly death A ASSEM V SET UP FULLY ASSEMBLED NO TOOLS REQUIRED X a ee ee ees e BN iS OLS RES Set up you
7. TAL GYM Follow these easy steps to store your Total Gym properly AQ a 1 First remove all accessories and attachments w 2 Install a safety hitch pin short into the storage hole on the glideboard Continued r af Oe 3 Position one foot on back crossbar to keep the product from lifting off the floor a With one hand on the frame grasp the height adjustment lever and lower the frame until it rests on the back crossbar b Then push the lever back to its original position It should be flat against the support column 4 Pull the spring loaded pin red knob to disengage it and lower the support column onto the center rail 5 a With caution to avoid pinched fin gers or hands lift up at the center of the frame and fold the exerciser together b When it is completely folded the exerciser should be at a 90 degree angle with the floor The exerciser will rest on the squat stand for support 6 You can store the exerciser in a closet or against the wall To store it under a bed simply lower the exerciser to the floor remove the squat stand and roll under the bed Ad CAUTION TO REMOVE THE GLIDEBOARD You can also remove the glideboard if you need to fit the exerciser under a narrow space between 6 and 8 1 Remove the short safety hitch pin from the storage hole 2 Disconnect the pulley from the hook on the underside of the glideboard 3 Next lift up the glideboard a
8. Tube Cap 25mm x 50mm 6 20 41000 Quick Link 2 a 6 805 127 50 Tube Roller 2 805 165 00 Safety Hitch Pin short 3 alt 7 805 162 00 Eyebolt 8mm x 93mm 2 Not shown Optional lt 2 8 805 171 00 Washer 8mm Flat 6 805 PPB Press Up Bars 5 9 805 179 001 Nylock Nut 8mm 2 805 LPA Leg Pull Accessory N 10 805 177 00 Tube Cap 25mm Round 2 805 DBS Dip Bars x 11 805 40950 Pulley Line Assembly 1 805 288 00 Weight Bar Kit L 1 4 1 2 mk aki i M M WORKOUT PROGRESS CHART Use this sheet to keep a record of your workout progress over time Before writing on it make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done Plus this data will help you to chart future fitness goals as you progress lt lt A uw 2 O oc uu gt Ww EXERCISE S PERFORMED 14 LIMITED LIFETIME WARRANTY Total Gym Fitness LLC warrants that under normal residential use Total Gym is free from defects in material or workmanship The duration of coverage of this warranty varies depending on the part of equipment that is defective see chart below This warranty is effective from the date of original purchase This warranty is valid only for the original owner of this exerciser and is not transferable Part Warranty Coverage Frame Lifetime Replace frame that is structur
9. ally defective with a new frame or replace the entire unit All other parts 6 months Repair or replace defective part or product includes wheels pulleys cables The Total Gym Fitness LLC obligation under this warranty is limited to replacing the defective part s or at its option repairing or replacing or refund in its sole discretion the product For service on this equipment call 1 888 811 9740 Improper or incorrectly performed repairs voids this warranty This warranty does not cover product damage attributable to misuse abuse neglect accidents unauthorized alterations or repairs failure to follow manufacturer s directions for use improper maintenance vandalism usage for commercial or rental purposes or ordinary wear and tear This warranty does not cover any separately sold items parts or accessories Except for other written warranties issued by Total Gym Fitness LLC applicable to new Total Gym Fitness LLC product or parts no other express warranty is given or authorized by Total Gym Fitness LLC Any implied warranty of merchantability or fitness for a particular purpose is limited to the duration of this warranty No agent or retailer of Total Gym Fitness LLC has authority to modify this warranty in any respect Total Gym Fitness LLC may not be held liable for indirect or consequential damages arising out of use or performance of this product These include but are not necessarily limi
10. ation of your leg pull accessory to the leg pull bracket on the support column c Attach the foot harnesses to your feet by placing your foot in the harness so the sewn in ring is on the bottom of your foot Pull tightly on the belt so the harness is secure d Connect the clip on the end of the leg pulley rope to the O ring on one of the foot harnesses e Connect one end of the Pilates 24 inch rope to the O ring on the leg pulley rope f Next connect the other end of the Pilates 24 inch rope to the O ring on the other foot harness You are now ready to begin your Pilates exercise program ag STARTING OUT Wear athletic shoes and comfortable light clothing when exercising on your Total Gym Do not exercise barefoot Check your exerciser before use to ensure that all the parts are in place and working properly see page 12 for details of the inspection process Adult supervision is required whenever a child is on or near this exerciser Begin using the product at a low incline As your fitness level progresses increase the incline to increase the intensity and improve your muscle strength Don t be in a hurry to exercise at a high intensity level start out easily and build gradually Total Gym is as easy as 1 2 3 to use so read on 1 Important Things to Remember When Using Total Gym e Always have control of the glideboard before getting on and off the exerciser e Keep your feet on the floor when gett
11. for your workout session be sure to make the following inspection e Make sure the equipment is fully opened and sitting on a solid level surface with plenty of clearance on all sides e Check that the pulley is attached securely to the hook on the front underside of the glideboard as well as the uprights on the support column e Make sure that the eyebolts are securely fastened to each upright on the support column e Check that the cables are traveling correctly in the groove of each pulley e Make sure the cable is securely fastened to each hand grip e Check the cable for signs of wear and tear e Check that the squat stand is installed correctly in the squat stand receptacles e Make sure the glideboard is gliding smoothly along the frame e Make sure all the safety hitch pins and height adjustment pin are securely in place and locked into position ROUTINE MAINTENANCE e Wipe down your Total Gym after each use with a clean damp not wet cloth Do not leave towels or workout clothing laying or hanging on the equipment e Periodically check the following parts for signs of fraying or other wear the cable the pulleys the wheels the glideboard the squat stand and the frame If a part needs replacement do not use the equipment until it is repaired or replaced e Periodically remove the glideboard to clean rails and glideboard wheels See page 13 section To Remove the Glideboara for details TO STORE YOUR TO
12. ing on and off the exerciser Only remove them from the floor for the duration of the exercise e If you are using the handles hold onto them as you get on and off the glideboard 2 Exercising with the Handles Only Grasp the handles which are attached to the cable and slide the glideboard to a position in which you can comfortably sit or lay down on when performing the desired exercise Be sure to keep your feet on the floor until you are in the correct position for the specific exercise Then if the exercise calls for your feet to be off the floor place your feet as specified in the instructions 3 Exercising with the Squat Stand Only Slide the glideboard to a position in which you can comfortably sit or lay down on when performing the desired exercise Keep your feet on the ground until you are in the correct position and feel comfortable Then place your feet in the proper position and begin to exercise When starting your exercise program begin with the basic exercises in the Training Deck included with your Total Gym to familiarize yourself with the movements Use the lowest incline level to start with you can work up to a higher incline level in the weeks and months to come For the specific Total Gym exercises and programs follow the exercises in the Total Gym Training Deck included with your Total Gym a i S INSPECTION AND MAINTENANCE INSPECT YOUR TOTAL GYM PRIOR TO EACH USE Before using your Total Gym
13. n pages 18 19 47 4 Leg Curls Seated or Lying 5 Cross Cable Row 6 Bicep Curl 10 Pullover 11 Pullover with Crunch 12 Lying Triceps Extension 7 Outer Hip amp Thigh 8 Oblique Twister 9 Seated Chest Press 13 Shoulder Press 14 Core Extension 15 Toe Touch Stretch 18 19
14. nd slide it off the frame of the exerciser EP When the bench is completely off the exerciser set it aside 4 Next lower the exerciser to the floor remove the squat stand and roll the exerciser under the desired area CAUTION THE GLIDEBOARD WEIGHS APPROXIMATELY 22 LBS USE CAUTION WHEN LIFTING IT OFF OF THE EXERCISER LIFTING INCORRECTLY MAY RESULT IN USER INJURY Support Column 3a Support Column Frame Frame D e Se Height Back Crossbar Adjustment Lever Support Column Spring loaded Pin Red Knob Hitch Pin and a Lanyard W Weight Bar Hole f a f BO USE CAUTION WHEN FOLDING THE EXERCISER SERIOUS INJURY COULD RESULT FROM PINCHED FINGERS OR HANDS Squat Stand i fees Safety Hitch Pin 43 805 PILS Pilates Kit S 805 217 Pilates Toe Bar 805 PILS24 Pilates 24 inch Rope 50005 Water Bottle DATE 12 S 350 Glideboard Assembly 13 805 363000 Wheel 14 805 WA2 Wing Attachment 15 805 403 00 Accessory Hitch Pin long o a TOTAL GYM PARTS LIST a x Key Part No Part Description Qty Key Part No Part Description Qty 5 No No a 1 805 213 00 Tube Cap 32mm 2 16 805 278 00 Lanyard w Safety Hitch Pin 1 3 2 S 250 Oval Squat Stand 1 17 CT 1488 Training Deck 1 2 5 3 805 152 00 Tube Cap 50mm 2 18 TFC 3500 Training Deck Holder 1 lt w 4 805 156 00 Rubber Stop 3 19 409 50H Nylon Strap Handles 2 T oO 5 805 142 00
15. ning can effectively turn up our metabolic thermostat so that we burn up to 30 more calories all the time no mat ter what we re doing It s easy all you have to do is spend 10 to 15 minutes a day on your Total Gym to start realizing the benefits Be sure to read through this owner s manual carefully It is the authoritative source of information about your Total Gym Table of Contents Product Specifications siressa nh aera E E eis 3 Safety INStUCTIONS isrener eee i eee eee 4 Set Upri ia Aa OR A ea ae teet 5 7 Optional ACCEsSSoriES nnna ara E 8 10 Startin QUN r raea id a a anaa AAE A E th A a R 11 Inspection Maintenance amp Storage c ccccseceeseseeeeeeeeneeeeeeeneeraes 12 13 Exploded Drawing and Parts List eeseeeseeeeesneeeeseeeeeeneeeeeneeerenes 14 Work Out Progress Chart ceeccesececeseeeeeeeeneeseeeeeeeecneeeeeesieeesneeseneeeaes 15 Limited Lifetime Warranty ceecceeeeseeeeeneeeteneeeeseaeeeeeeeereneeeesnaeeeteas 16 Total Gym Starter Program e cceccceeseeeeeeseeeeeeeeeeeeeeeaeeeeeeeeeeseeseeeeeaes 17 19 Owner s Purchase RECOM eccceeceeeeeeeneeceeeeeeeeceeeeeeeesneeeeneeeeeeeeaeees back cover CONTACIS eien a a a a ea Netedi i back cover Model XLS shown on cover PRODUCT SPECIFICATIONS Total Gym Training M Deck Height Adjustment LENGTH folded 51 5 in use 90 HEIGHT folded 8 875 in use 43 WIDTH 18 5
16. r Total Gym in 5 easy steps KEEP HAIR FINGERS LOOSE CLOTHING CHILDREN AND PETS AWAY FROM HINGES AND OTHER MOVING A WARNING PARTS TO AVOID SERIOUS INJURY ALSO BE SURE TO HAVE THE HEIGHT ADJUSTMENT LEVER PIN AND SAFETY HITCH PIN LOCKED IN PLACE BEFORE GETTING ON YOUR TOTAL GYM TO AVOID SEVERE INJURY Lay shipping box flat and open carton top Remove corner tape from the carton bottom as indicated by the X s Remove all packaging materials including cardboard inserts from your Total Gym Remove the squat stand from under the gym as shown to the right and install on opposite end into receptacles Lift gym up from opposite end of squat stand Make sure that it rests solidly on the squat stand Remove the two accessories from under the bench Extend Total Gym out in the following manner 4a Place one hand on the edge of the frame With your other hand take hold of the support column and begin to pull it out until the frame is lying flat on the floor Be sure to support the frame in the center to avoid having the product drop suddenly onto the floor 4b 4b The spring loaded pin on the right rail will automatically Aaa as engage during set up This pin prevents the support amp column from collapsing when the height adjustment pin is locked into the bottom storage hole Hitch Pin and Right Rail Lanyard See next page for additional set up information Raise the Total Gym to the desired incline
17. s up bar to each side of the NS frame before using Press Up Bar Hole See Total Gym Start It Up section Optional Accessories for tips on how to utilize the press up bars Remove the press up bars when you are not exercising with them DIP BARS OPTIONAL Optional Dip Bars 1 Attach each dip bar to the frame with the short Dip bars 2 short hitch pins hitch pins included with your Total Gym yx G Note Hitch pins are included with the dip Q bars Simply line up each bar with the holes in the upper portion of the bottom frame 2 Slide one short hitch pin through the hole of one of the dip bars and through frame Repeat Steps 1 and 2 for attaching the other dip bar Make sure to securely attach each dip bar Pee ane to each side of the frame before using aa 1 and 2 iw pera Dip Bar Hole Hitch Pin WEIGHT BAR OPTIONAL 1 Slide weight bar through the hole near the bottom of the Total Gym glideboard rails Weight bar 2 Add free weights equally and evenly to both sides of the weight bar when stacking weights bie dean Weight clips must be installed on each side to nare prevent the weights from slipping off the bar Weights and clips not included h OPTIONAL ACCESSORIES continued LEG PULL OPTIONAL Optional Leg Pull Accessory Pulley D Ring X Assembly Detach the pulley mechanism from the hook
18. t and left rails on the support column end of the unit the brackets on the attachment with the holes on the rails ment brackets and the hole on the rails as indicated by arrow in Fig 2 Insert feet under each angled wing of the attachment with soles resting firmly on the strap You are now ready to perform leg pulls crunches and sit up exercises to work the abdominals waist and legs ALL HITCH PIN LOCATIONS One 1 short pin and two 2 long pins are held within the Total Gym Training Deck holder One 1 short pin is connected by a lanyard to the height adjustment slide mechanism on the support column WARNING FAILURE TO SECURELY LOCK THE SAFETY HITCH PINS INTO PLACE MAY RESULT IN SERIOUS INJURY OR EVEN DEATH OPTIONAL ACCESSORIES Follow the instructions below on how to attach the optional accessories to your Total Gym PRESS UP BARS OPTIONAL Optional Press Up Bars Press up bars 2 short hitch pins 1 Attach each press up bar to the frame with the short hitch pins included with your rN G Total Gym G Note Hitch pins are included with the press up bars Simply line up each bar with the holes at the bottom of the frame Press Up Bars 2 Slide one short hitch pin through the hole of 1 and 2 4 one of the press up bars and through frame Repeat Steps 1 and 2 for attaching the other SOkSS Se press up bar Make sure to securely attach T S O each pres
19. ted to loss of use of the product loss of time enjoyment or revenue inconvenience installation or removal costs or other incidental or consequential damages Some states do not allow limitations on how long an implied warranty lasts or the exclusion or limitation of incidental or consequential damages so the above limitation may not apply to you This warranty gives you specific legal rights you may also have other rights which vary from state to state For service call our Customer Service Department at 1 888 811 9740 6 TOTAL GYM STARTER PROGRAM The following workout for men and women of all fitness levels will get you acquainted with your new Total Gym You can view this workout in its entirety as a work along program in your Total Gym Start It Up Video Follow this guide as you work along or use it as a reference when you can t watch the workout This starter program has been designed as a circuit training program to maximize cardio and strength training benefits Start off with 15 repetitions of each exercise moving from one to the other with little or no rest in between If you find that 15 reps are too easy increase the incline level on your Total Gym If you are struggling with 10 12 reps then decrease your incline level LH See Total Gym Start It Up video for the work along version of this program 1 Squats 2 Single Leg Squats 3 Pull Ups Total Gym Starter Program continues o

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