Hoist Fitness H310 User's Manual
Contents
1. ee r UNIT nn S357 s ped 7 T um c FINE TUNING Loosen jam nut and thread the bolt in out to give the cable proper tension Re tighten jam nut Page 3Z Adjustments may need to be made during the first few session of use Refer to the chart H310 Assembly PRE ASSEMBLED PARTS Part Descriptions AN 1 Oibte AP 3 4 Guide Rod Bushing AQ 1 1 2 x 1 1 2 End AR 2 x 2 End Cap AS 2 x 3 End Cap AT 3 8 x 4 Sleeve AU 1 2 Short Pullpin AV Easy glide Seat Sleeve AW Comfort Grip AX 2 x 3 Foot Cap AZ 1 2 Oilite BA Plug Bumper BB 1 End Cap BC 3 8 x 2 Sleeve Page 33 Pe ars ere Tuz 22 H310 Assembly Step 5 PRE ASSEMBLED PARTS Page 34 H310 Assembly gt ND N AD N N N N A gt A a aa O GO S O O O Q NN 28 29 30 31 32 33 34 35 36 42 43 Page 35 BaNNNAAN ANH O EL NID LI CATALOG PART LISTING Qty Part Number 35 SUB H310 05 35 SUB H210 01 35 SUB H310 07 35 SUB H400 14 35 SUB H400 16 35 SUB H210 02 35 SUB H210 011 35 SUB H310 03 35 SUB H310 04 35 SUB H310 12 35 SUB H310 06 35 SUB H210 03 35 SUB H310 01 35 SUB H31 0 02 35 SUB H310 11 35 SUB H310 08 35 SUB H310 09 35 SUB H310 10 35 SUB H310 15 35 SUB H300 09 35 SUB H300 08 35 SUB H310 13 35 SUB H210 13N1 262. Lock the leg extension arm with the hook latch and attach a strap handle to the lower pulley Stand sideways to the machine and grip handle with the hand furthest away from the machine Raise arm laterally keeping elbow locked until arm is parallel with the floor Slowly return to starting position H310 Assembly AN LL IN N U A L EXERCISE DESCRIPTIONS SEATED MID ROW Lats Traps Biceps 1 Sit facing the machine and adjust the back pad so that 1 the chest is supported when the pressing arm handles are just beyond your reach 2 2 Adjust the seat height if necessary to grip the handles as shown 3 the pressing arm towards you 3 4 Slowly return to the starting position 4 LAT PULLDOWN REAR Lats Traps 1 Grip the lat bar with your hands 4 to 6 wider then 1 shoulder width apart and palms facing forward 2 Pull the bar down slowly until it touches the back of your 2 neck 3 Slowly return bar to the starting position F IT N E 5 lt Page 51 ONE HANDED BENT OVER ROW Upper Back Shoulder Biceps Lock the leg extension arm with the hook latch and attach a strap handle to the lower pulley Grasp the handle Bend over using the upper roller for support keeping knees bent Do not bend over further than 90 degrees Pull arm upward keeping your elbow close to your bady Slowly return to the starting pos
3. Ess a va TE uoa H310 Assembly AN R AA M N U A L EXERCISE DESCRIPTIONS BENT OVER REAR DELT Rear Shoulder Upper Back ET 1 Lock the leg extension arm with the hook latch and attach a strap handle to the lower pulley r 2 Stand sideways to the machine and bend at the waist until your body is parallel to the floor Leave a slight bend in the knees and use the upper roller for support 3 Grip the handle with the hand furthest from the pulley and are arm upwards keeping a slight bend in your arm 4 Slowly return to the starting position FRONTAL DELTOID RAISE Frontal Shoulder 1 Lock the leg extension arm with the hook latch and attach a strap handle to the lower pulley 2 With your back to the machine grip the strap handle in one hand 3 Raise your arm upward keeping your arm straight until itis parallel to the floor 4 Slowly return to starting position CESERESZC T E M FIT KR E 5 5 Page 50 N 3 REAR DELTOID Rear Shoulder Upper Back Adjust the pec arms and back pad all the way in Sit facing the machine with your chest pressed against the pad Adjust the seat so that your upper arms are parallel to the floor Rest the back of your arms against the roller pads and use your back muscles to move pads as far to the rear as possible Slowly return to the starting position LATERAL DELTOID Shoulder
4. 3 8 PN 25 172 FLATHEAD I i 1 ND CA SOCKET CAP SCREW SOCKET CAP SCREW 3 74 1 H310 Assembly rrrmess sv Te a Page 40 AD AD JR Ad CATALOG WASHER SIZING CHART 7 1 2 LONG 1 LONG 1 4 LONG FLANGED 1 2 LONG FLANGED PULLEY SPACER PULLEY SPACER PULLEY SPACER PULLEY SPACER 1 1 3 8 ALUMINUM FLATH EAD CAP 3 8 aie 8 LOCK TS ls LOCK WASHER Ta E 1 5 8 ALUMINUM FLAT ee jm FLAT n R WASHER SMALL SAE 26mm LARGE USS 34mm FLATHEAD CAP 31 PLASTIC 1 1 16 FENDER MEER FENDER WASHER 3 8 FENDER WASHER SHIM WASHER AREA aA HOIST H310 Assembly WEIGHT RATIOS 50 65 70 80 100 1 6 1 2 2 13 3 19 1 2 4 26 5 32 1 2 6 39 7 45 1 2 8 52 9 58 1 2 10 65 11 71 1 2 12 78 13 84 1 2 14 91 15 97 1 2 16 104 17 110 1 2 18 117 19 123 1 2 20 130 50 The above chart shows the actual weight you lifting when the ratios are applied To find the actual weight you are lifting you would come down from the ratio being used and across from the number of the weight plate you have pinned HemisT H310 Assembly FITNESS uet Page 42 YV IN 17 INS M A N U A L WEIGHT TRAINING TIPS Always consult your physician before starting any exercise program Hoist equipment is designed to maximize your time spent working out Having an exercise
5. d i ej if iy Ar d gt m pesn3uSIM MAA 39 uoggedoy 3 5196 6 SOT 9SI2JoX SUIUIUJ JUSION Wi mis p pcs c rs pnr s puts RS PPT eee z z H310 Assembly VE 56 YY IN M A N U A L DECAL REFERENCE These decals have been attached to this piece of equipment to provide information regarding operation safety and maintenance Before use take the time to read these decals WARNING USE ONLY GENUINE HOIST REPLACEMENT PARTS FAILURE TO DO SO WILL VOID WARRANTY AND COULD RESULT IN PERSONAL INJURY THERE IS A RISK ASSUMED BY INDIVIDUALS WHO USE THIS TYPE OF EQUIPMENT TO MINIMIZE THE RISK ALWAYS FOLLOW THESE SIMPLE RULES 1 READ amp UNDERSTAND ALL ENCLOSED INSTRUCTIONS before using this equipment 2 INSPECT EQUIPMENT BEFORE EACH USE Replace all parts at the first signs of wear or damage If in doubt about a certain part DO NOT use the equipment until the part is replaced Failure to replace wom or damaged parts may result in injury 3 FOLLOW ROUTINE MAINTENANCE SCHEDULE 4 CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM Warm up properly before engaging weight resistance training Stop exercising if you feel faint or dizzy CESERESZ FITNESS 5 Y S TE M ROUTINE 3 MAINTENANCE 1 6 Inspect Links Pull Pins Snap Locks Swivels x Weight Stac
6. Curl Bar Rotating Lat Bar Ankle Strap Bicep Handle Weight Stack Numbers 1 20 Snap Link 2 Links of Chain 20 Links of Chains Top Weight Stem 10 LB Intermediate Weight Weight Selector Pin Selector Pin Lanyard 2 1 2 LB Add on Weight ST Key Qty Part Number AL 1 14 SPC 1 AM 1 14 SPC 12 AN 16 14 OIL 1FT AP 2 19 GRM 34R AQ 5 16 CAP 112112 AR 2 16 CAP 22 AS 2 16 CAP 23 AT 2 16 384 AU 5 26 STD SM128T AV 6 26 STD PLAS125T AW 4 19 GRP 78COMFORT AX 2 26 STD PLAS158 AZ 4 14 OIL 12F BA 2 19 PAD 1T BB 2 16 CAP 1 BC 2 16 CAP 382 ACCESSORIES Key Qty Part Number 1 20 CRL BAR 1 20 LAT 485 1 22 STR ANKLE 1 22 HAN BICEP2 1 21 STK WEIGHT120 3 20 SNP 516 1 20 CHN 002 1 20 CHN 0020 WA 1 26 STD SWTOP9 WB 1 26 STD SW139 WC 19 26 STD SW137 WD 1 26 STD SW138 WE 1 10 LRD 1012T WF 2 26 STD SWADDON2 Page 37 gt ki ual H310 Assembly LR VA A4 H CATALOG CABLE LISTING KEY QTY PART NUMBER DESCRIPTION 37 1 26 STD SC206 1 Pulldown Cable 38 1 26 STD SC207 42 Cable 39 1 26 STD SC208 3 Floating Pulley 40 1 26 STD SC210 4 Leg Extension Cable 41 2 26 STD SC209 5 Press Arm Cable age 398 Tre uel H310 Assembly H BOLT SIZING CHART 1 3 4 2 3 4 3 3 4 4 3 4 5 1 6 BOLT 1 1 4 4 3 1 4 4 1 4 1 i EE ERE 0 1 2 3 1 4 HEX 5 8 SOCKET EP BUTTON 5 47 SCREW HEAD CAP SCREW 3 4 BOLT 1 1 4 m o
7. arms are parallel to the floor 2 Adjust the pec arms to a comfortable beginning stretch 3 Rest your forearms and elbows against the roller pads 4 Push roller pads forward with your elbows allowing them to touch in front of the chest S Hold contracted position briefly the slowly let arms return to the starting position SHOULDER SHRUG Hf L a 1 Lock the leg extension arm hook latch and attach strap handles to the lower pulley 2 Stand facing the machine with legs spread comfortably apart 3 Grip handles overhand with hands 6 to 8 apart Slowly rotate shoulders up then back around in a circular motion Traps Shoulders Lower Inner Chest 1 SHOULDER PRESS Shoulder Triceps Sit leaning forward with your buttocks against the back pad Hold chest press handles slightly above shoulder height Press handles straight up over your head until arms are fully extended Slowly bring arms back to the starting position UPRIGHT ROW Traps Shoulders Lock the leg extension arm with the hook latch and attach the strap handles to the lower pulley Grip handles with your palms down and your hands 4 to 6 apart Stand erect with feet shoulder width apart and hands at thighs Keeping your elbows above your hands slowly pull upwards until your hands are above your chest Slowly return to starting position CESERESZC Page 49
8. from any warranty expressed or implied or any other failure of this product WHAT iS NOT COVERED BY THIS WARRANTY Hoist s sole obligation under this warranty is limited to either repair or replacement of parts subject to the additions below This warranty neither assumes nor authorizes any person to assume obligations other than expressly covered by this warranty NO CONSEQUENTIAL DAMAGES Hoist is not responsible for economic loss profit loss or special indirect or consequential damages WARRANTY IS NOT TRANSFERABLE This warranty is not assignable and applies only in favor of the original purchaser user to whom delivered Any such assignment or transfer shall void the warranties herein made and shall void all warranties express implied or statutory except the one 1 and 5 year warranty described above These warranties are exclusive and in lieu of all other warranties including implied warranty and merchantability or fitness for a particular purpose There are no warranties which extend beyond the description on the face hereof ALTERATION NEGLECT ABUSE MISUSE NORMAL WEAR amp TEAR ACCIDENT DAMAGE DURING TRANSIT OR INSTALLATION FIRE FLOOD ACTS OF GOD Hoist is not responsible for the repair or replacement of any parts that Hoist determines have been subjected after the date of manufacture to alteration neglect abuse misuse normal wear amp t ar accident damage during transit or installation fire flood or an ACT O
9. x 2 Hex Bolt 4 1 2 Pulley AH 3 1 2 Pulley AI 1 2 Flange Pulley Spacer Page d JJ JJ p e ss H310 Assembly Step CABLE 1 PULLDOWN 95 i 2 u gt c N D i 2 EN re o gt a 4 Su IT 422 poe mms ame ge LLU LITT Page 22 H310 Assembly Step 3b Part Descriptions 36 Swiveling Bracket 38 Cable 2 Pec Cable Hardware Descriptions 3 8 Flat Washer C 3 8 Lock Nut AF 3 8 16 x 2 Hex Bolt AH 3 1 2 Pulley AJ Single Sided Pulley Cover AK Quick Release Cable Lock Page 23 c H310 Assembly Note When installing the Pulley Covers be sure the cable does not rub against them Step 1 Step 2 Step 3 Quick Release Cable Lock Assembly H310 Assembly e c c C CIIIIII IN s sv veus D Page 24 Step 3c Part Descriptions 25 Adjustable Floating Pulley 36 Swiveling Bracket 39 Cable 3 Floating Pulley Hardware Descriptions B 3 8 Flat Washer 3 8 Lock Nut AF 3 8 16 x 2 Hex Bolt AH 3 1 2 Pulley CESORRSZC Page 2g TN ues H310 Assembly Step 3c CABLE 3 FLOATING PULLEY Page 26 H310 Assembly Step 3d CABLEZ4 LEG EXTENSION Part Descriptions 26 Side By Side Floating Pulley 36 Swiveling Double Pulley 40 Cable 4 Leg Extension Hardware Descriptio
10. 66 Q co gt wet i NB D 3 45 Us S Pa ok ee GU Rt 3 S ISN o x 2 m am a he 9 c 3 NG 7 3 A bB S EN y JA ae TESH J e A Q f wm FR F TS A 5 E 2 E i RS SHAN MO INSTRUCTIONS Before beginning assembly please take the time to read the instructions thoroughly Please use the catalog in this manual to make sure that all parts have been included in your shipment When ordering use the part number and description from the catalog Use only Hoist replacement parts when servicing Failure to do so will void your warranty and could result in personal injury Hoist equipment is designed to provide the smoothest most effective exercise motion possible After assembly you should check all functions to ensure correct operation If you experience problems first recheck the assembly instructions to locate any possible errors made during assembly If you are unable to correct the problem call your authorized Hoist dealer Be sure to have your serial number and this catalog when calling When all parts have been accounted for continue on to Step 2 TOOLS REQUIRED Socket Wrench 1 16 1 2 9 16 and 3 4 Sockets Crescent Wrench Stan
11. 8112 26 STD PLAS130 11 Hex 12434 11 HEX 38312 11 516114 13 FLT 516 26 STD PLAS151 13 FND 38112 11 HEX 382 18 PUL 412 18 PUL 312 26 STD SM198T 26 STD SP115 26 STD SM200T Description 3 8 16 x 3 Hex Bolt 3 8 Flat Washer 3 8 Lock Nut 3 8 16 x 1 1 4 Hex Bolt 1 4 Longer Spacer Latch Hook 3 8 16 x 2 3 4 Hex Bolt 1 4 20 x 3 4 Hex Bolt 1 4 Lock Washer 3 8 16 x 1 Hex Bolt 3 8 16 x 3 1 4 Hex Bolt 1 2 13 x2 3 4 Hex Bolt 1 2 Fiat Washer Small SAE 26mm 1 2 Cap Washer Cap 1 2 13 x 3 1 4 Hex Bolt 1 2 Lock Nut 1 2 Cap Washer 1 2 Flat Washer 3 8 16 x 4 Hex Bolt 3 8 16 x 3 4 Hex Bolt 3 8 Lock Washer Flange Mount Bearing 8Mx1 25 Cup Point Set Screw X 5 16 Lg 3 8 16 x 1 1 2 Hex Bolt Handle Lockout 1 2 13 x 4 3 4 Hex 3 8 16 x 3 1 2 Hex Bolt 5 16 18 x 1 1 4 Hex Bolt 5 16 Flat Washer 1 Plastic Fender Washer 3 8 Fender Washer 3 8 16 x 2 Hex Bolt 4 1 2 Pulley 3 1 2 Pulley 1 2 Flange Pulley Spacer Single Sided Pulley Cover Quick Release Cable Lock 3 5 Y Page 36 AM LP AVA od A CATALOG HARDWARE LISTING Description 1 Pulley Spacer 1 2 Pulley Spacer 1 Oilite Flanged Bushing 3 4 Guide Rod Bushing 1 1 2 x 1 1 2 End Cap 2 x2 End Cap 2 x 3 End Cap 3 8 x 4 Sleeve 1 2 Short Pullpin Easy Glide Seat Sleeve Comfort Grip 2 x3 Foot Cap 1 2 Oilite Flanged Bushing Pug Bumper 1 End Cap 3 8 x 2 Sleeve Description
12. F GOD TRANSPORTATION COSTS Hoist will accept parts covered under this warranty freight collect provided that shipment has received prior approval Hoist is not responsible for any other transportation costs but will ship freight collect parts either repaired or replaced under these warranties WARRANTY CLAIMS All claims should include model number the serial number proof of purchase date of installation and all pertinent information supporting the existence of the alleged defect Hoist Fitness Systems 9990 Empire St 130 San Diego Calif 92126 800 548 5438 PLEASE KEEP THIS FOR YOUR RECORDS zr 310 Assembly
13. STD SG133 26 STD SX122T 26 STD SX141T 19 WSB 123 26 STD SSH166 26 STD SX121T 35 SUB H310 14 26 STD SM137T 26 STD SU1020 17 RLR 7 26 STD SX139T 17 RLR 12 26 STD SP477 Description Bottom Tube Bent Base Tube Rear Upright Leg extension Arm Leg Roller Pivot Seat Adjuster Leg Roller Assembly Back Adjuster Mount Main Upright Anti Twist Slide Top Tube Back Adjuster Pec Front Mount Pec Back Mount Arm Pivot Assembly Bench Press Handle Right Bench Press Arm Left Bench Press Arm Articulating Arm Pivot Right Pec Arm Left Pec Arm Anti Twist Rod Weight Stack Top Tube Guide Rods x 70 15 32 LG Adjustable Floating Pulley Side By Side Floating Pulley 1 2 Thick Weight Stack Bumpers Shield Pec Cam R O M Press Arm Pivot Axle Bench Handle Pivot 10 x 20 Pad with covered back Roller Pad Pad Roller Bar Swiveling Double pulley 12 Roller Pad Placard Mount H310 Assembly Key PNAXxZ caonxovozzrxcec rommoogu o H310 Assembly 12 95 54 4 1 7 N O O O HAM DN N E gt Q N po FARFWONNANN AR C Aa LA AVR 4 T A L O G HARDVWARE LISTING Qty Part Number 11 HEX 383 13 FLT 38 12 LOK 38 11 HEX 38114 26 STD SM271T 26 STD SM288 11 HEX 38234 11 HEX 1434 13 LOK 14 11 HEX 381 11 HEX 38314 11 HEX 12234 13 FLT 12 16 CAP 100T 11 HEX 12314 12 LOK 12T 13 CAP 12 13 FLT 12 11 HEX 384 11 HEX 3834 13 LOK 38 11 HEX 3
14. dard Allen Wrench Set 5 64 thru 1 4 Rubber Mallet Tape Measure CESESTE H310 Assembly s Page 2 Step 2 FRAME ASSEMBLY Page WD H310 Assembly Step 2a FRAME ASSEMBLY In this step you will attach the Rear Upright and Bottom Tube to the Bent Base Tube simultaneously Attach the Leg Roller Pivot to the Leg Extension Arm and mount the complete assembly to the Bottom Tube Hand Tighten bolts only Then slide the Seat Adjuster and the Leg Roller Assemblies into the mounts on the Bottom Tube Pull the pins to adjust their position Now attach the Latch Hook Wrench Tighten all bolts Part Descriptions 1 Bottom Tube 2 Bent Base Tube 3 Rear Upright 4 Leg Extension Arm 9 Leg Roller Pivot 6 Seat Adjuster 7 Leg Roller Assembly Page 5 Hardware Descriptions B 3 8 Flat Washer C 3 8 Lock Nut E 1 4 Long Spacer Latch Hook K 3 8 16 x 3 1 4 Hex Bolt L 1 2 13 x 2 3 4 Hex Bolt M 1 2 Flat Washer Small 1 2 13 x 3 1 4 Hex Bolt 1 2 Lock Nut AA 3 8 16 x 3 1 2 Hex Bolt AH 3 1 2 Pulley AM 1 2 LG Spacer un H310 Assembly NOTE This Pulley must be inserted into the rear bottom slot in part 1 at this point of the assembly There is not enough clearance to insert it later without some difficulty Cable and hardware installation involving this pulley will happen in later steps ES H310 Assembly rara
15. ear Bearings Replace Cables and Connecting Parts General Maintenance Information follows on the next pages SEST H310 Assembly ess 74 4 58 Page 61 SJ VV AN AJ AN 7 NY M A N U A L Hoist Fitness Systems LIMITED LIFETIME WARRANTY Hoist Fitness Systems warrants this product to the original purchaser to be free from defects in workrnanship and or materials under normal use or service If at any time a component part is defective Hoist Fitness Systems shall repair or replace it at Hoist Fitness Systems option within a reasonable period of time This warranty does not cover costs of removal transportation or reinstallation This warranty shall not apply if the defect was caused by misuse neglect or normal wear and tear Starting from the original date of purchase normal wear and tear shall be considered as the following All malfunctions of upholstery and paint that occur after 90 days all malfunctions of electronic components belts or cables that occur after one year all malfunctions of pulleys bearings or bushings that occur after five years The frame and all welded components are warranted for the life of the product Hoist Fitness Systems sole responsibility shall be to repair or replace the component within the terms stated above Hoist Fitness Systems shall not be liable for any loss or damage of any kind including any incidental or consequential damages resulting directly or indirectly
16. hand 2 Stand facing the machine gripping the handle about 6 to 8 apart and using other arm as a brace underhand about 6 to 8 apart and using other arm as a brace 3 Curl arm upward slowly 4 Slowly return to the starting position Curl arm upward slowly Slowly return to the starting position HOIST H300 Assembly eva TM Page 52 A EXERCISE DESCRIPTIONS TRICEPS PUSHDOWN TRICEPS EXTENSION Triceps Triceps 1 Stand facing the machine gripping the lat bar overhand 1 Sit leaning forward with your buttocks against the back 2 Keep your arms tight against your body and pull the bar pad down slowly 2 Hold the chest press handles behind your head with your 3 Slowly return to the starting position elbows close to the sides of your head 3 Keeping your elbows next to your head slowly extend your arms forward until your arms are fully extended 4 Slowly return to the starting position ABDOMINAL CRUNCH SIDE BENDS Abdominals 1 Sit upright with your back supported by the back pad 1 Lock the leg extension arm with the latch hook and 2 Hold the chest press handles against your chest and attach a strap handle to the lower pulley slightly below your neck 2 Stand sideways to the machine and grip handle Curi your body forward approximately half way towards 3 Keep arms straight while crunching upper body over and your knees pivoting from the upper abd
17. is step Part Descriptions Hardware Descriptions 13 Pec Front Mount B 3 8 Flat Washer 14 Pec Back Mount C 3 8 Lock Nut 20 Right Pec Arm N 1 2 Cap Washer Cap 21 Left Pec Arm P 1 2 Lock Nut 30 Pec Cam Q 1 2 Cap Washer 1 2 Flat Washer S 3 8 16 x 4 Hex Bolt CESERESZC Ta t a H310 Assembly Page 12 H310 Assembly OS DO E VE D 1 Y S I I N T R U CT ONS Step 2e FRAME ASSEMBLY Position the Arm Pivot Assembly in line with the round tube mount in the Main Upright Insert the Press Arm Pivot Axle in from one side through to the other so that equal amounts extend out each side Attach the Flange Mount Bearings and secure the Pivot Axle to the Main Upright with set screws Wrench Tighten all of the Press Arm Bolts Part Descriptions Hardware Descriptions 15 Arm Pivot Assembly C 3 8 Lock Nut 31 Press Arm Pivot Axle D 3 8 16 x 1 1 4 Hex Bolt B 3 8 Flat Washer T 3 8 16 x 3 4 Hex Bolt U 3 8 Lock Washer V Flange Mount Bearing W 8M x 1 25 Cup Point Set Screw x 5 16 Lg Page 13 ee H310 Assembly x Q Q H310 Assembly Step 21 FRAME ASSEMBLY Attach the Left and Right Press Arms to the Arm Pivot Assembly and the Articulating Arm Pivots to the ends of the Bench Press Arms Finish by attaching the Bench Press Handle Pivots to the Bench Press Handles and sliding them into the Articulating Arm Piv
18. ition LOW ROW Lats Lower Back Lock the leg extension arm with the hook latch and attach the strap handles to the lower pulley Sit facing the machine with your legs slightly bent Keep them bent during the exercise Sit erect and pull your hands towards the upper abdominal area just below the chest Do not lean back as you complete the movement Slowly straighten arms to starting position H310 Assembly YY iN P HA M A N U A L EXERCISE DESCRIPTIONS LAT PULLDOWN FRONT STANDING CURL Lats Traps 1 Sit facing the machine with your knees locked under the 1 Lock the leg extension arm with the latch hook and back pad attach the strap handles to the lower pulley 2 Grip the lat bar with your hands 4 to 6 wider than 2 Stand facing the machine gripping the handles shoulder width apart and palms facing forward underhand about 6 to 8 apart 3 Lean back slightly pulling the bar down slowly until it 3 arms upward slowly touches your upper chest area 4 Slowly return to the starting position 4 Slowly return the bar to the starting position ONE ARM REVERSE CURL ONE ARM CURL 15 Biceps Forearms a ig f 1 i i 1 Lock the leg extension arm with the latch hook and 1 Lock the leg extension arm with the latch hook and attach a strap handle to the lower pulley attach a strap handie to the lower pulley 2 Stand facing the machine gripping the handle over
19. k Pins Clean x Upholstery Clean and Lubncate x Guide Rods Inspect Accessory Bars x and Handles Inspect lt Ali Decals Inspect All Nuts and Bolts Tighten if Needed Inspect x Anti Skid Surfaces Inspect Cables and Cable Tension Lubncate Seat Sleeves Turate Bushings x Linear Bearings Clean and Wax x All Glossy Finishes Repack with Grease x Linear Bearings Replace Cables and x Connecting Parts SAN DIEGO CA 92126 1 800 548 5438 99H 00000 9990 EMPIRE STREET STE 130 n ss WARNING Do Not use for exercises requiring more than 100 Lbs NOT HANG ON OR USE LAT BAR FOR CHIN UPS SERIAL DECAL Always refer to the number shown on your piece of equipment when talking to customer service or ordering parts Page 57 H310 Assembly iN A12 EXO M A N U A MAINTENANCE SCHEDULE ROUTINE LATEST DATE ENTRY Inspect Links Pull Pins Snap Locks Swivels Weight Stack Pins Clean Upholstery Clean and Lubricate Guide Rods Inspect Accessory Bars and Handles Inspect All Decals Inspect Nuts and Bolts Tighten uf Needed Inspect Anti Skid Surfaces Inspect Cable and Cable Tension Lubricate Seat Sleeves Turcite Bushings Linear Bearing Clean Wax All Glossy Finishes Repack with Grease Lin
20. ns B 3 8 Flat Washer 3 8 Lock Nut G 3 8 16 x 2 3 4 Hex Bolt S 3 8 16 x 4 Hex Bolt AF 3 8 16 x 2 Hex Bolt 3 1 2 Pulley AI 1 2 Flange Pulley Spacer AL 1 Pulley Spacer 3 Note The cable must run between the pulleys and aes the bolts that act as cable 91 c 43 ORO EN merece 148 3 4 27 KR E 5 BY 6 H310 Assembly H310 Assembly Page 28 Step 3e BLEZ5 PRESS ARM Part Descriptions 41 Cable 5 Press Arm Hardware Descriptions B 3 8 Flat Washer 3 8 Lock Nut G 3 8 16 x 2 3 4 Hex Bolt AF 3 8 16 x 2 Hex Bolt AH 3 1 2 Pulley AI 1 2 Flange Pulley Spacer AK Quick Release Cable Lock HOLST H310 Assembl 29 UNES ue 5 y i AD B T I Step 3e CABLE 5 PRESSARM Warning Cable Bolt must be threaded a minimum of 1 2 into the Floating Pulley lt gt with Jam Nut tightened securely to J ensure proper connection L LU un NOTE The Cable routes through this anchor which is a small piece of round LPS tube located on the bottom here AK is then slid onto the cable end and pulled 27 back and seated into the anchor Step 1 Step 2 Step 3 Quick Release Cable Lock Assembly H310 A bi HEIST P 30 55 BY veus A age Step 4 CABLE ADJUSTMENTS GENERAL MAINTENANCE
21. nt then slowly lower your leg to the starting position LYING KNEE RAISE Lower Abdominal 1 Lock the ieg extension arm with the hook latch and attach a strap handle to the lower pulley 2 Lay down in front of the machine on your back N 3 Loop the handle over the top of your foot 4 While keeping your foot straight pull your leg up bringing your knee to your chest 5 Slowly return to the starting position HOEST A Page 47 f IT H Es S nn Lock the leg extension arm with the hook latch and attach the strap handles to the lower pulley Grip handles and squat with your back straight and your knees no further than 90 degrees Stand straight up keeping your arms close to your body and your body straight Slowly return to the starting position HACK SQUAT Hamstrings Buttocks se LA EE l A cm T m de A 4 EU E T Lock the leg extension arm with the hook latch and attach the strap handles to the lower pulley With your back to the machine grip handles bending at the knees Do not go past 90 degrees Keeping your back straight stand straight up but do riot lock out knees at the top of the movement Slowly return to the starting position H310 Assembly EXERCISE DESCRIPTIONS CALF RAISE Calves 1 Lock the feg extension arm with the hook latch and attach the strap handles to the lo
22. ominal area away from the machine 4 Slowly return to the starting position while maintaining 4 Slowly return to the starting position tension on the abdominal area 53 PO ex WE TY TIE S H310 Assembly EXERCISE DESCRIPTIONS KNEE RAISE Lower Abs There are many more exercises that can be performed simply by varying hand positions Changing widths between hands using one arm instead of two overhand or underhand grips or combinations of all of the above can isolate muscles even change to different muscle groups in an exercise 1 Sit on the seat with your legs extended to one side 2 Grip the ends of the seat pad for balance Remember to always keep good to alwa 2 kee ood x form and start with light weights 3 Leaning back to balance yourself lift feet slightly off the ground when trying new exercises 4 Lift knees upwards towards your chest 5 Return to the starting position BACK HYPER Lower Back 1 Attach the strap handles to the lower pulley 2 Adjust the upper roller pads to hit at the top of the thighs 3 Straddle the seat angle the legs back slightly and lean against the roller pads Bend your upper body over 90 degrees grip and hold the strap handles against your chest throughout the movement 4 Arc body upward but not fully erect 5 Slowly return to the starting position CESERESZC Page 54 Faros s sy ore ru H310 Assembly 4
23. ots Wrench Tighten all bolts in this step Part Descriptions 16 Bench Press Handles 17 Right Bench Press Arm 18 Left Bench Press Arm 19 Articulating Arm Pivots 32 Bench Press Handle Pivots 15 2564 SYS Hardware Descriptions 3 8 Flat Washer 3 8 Lock Nut Q 1 2 Cap Washer N 1 2 Cap Washer Cap 1 2 Flat Washer P 1 2 Lock Nut X 3 8 16 x 1 1 2 Hex Bolt Y Handle Lockout Z 1 2 13 x 4 3 4 Hex Bolt 3 8 16 x 3 1 2 Hex Bolt EIE Est H310 Assembly Page 16 H310 Assembly Step 22 FRAME ASSEMBLY Begin by attaching the Upholstered Pads to their mounts Assemble the Roller Pads into the Leg Roller Assembly and the Leg Roller Pivot Wrench Tighten all bolts Part Descriptions Hardware Descriptions 33 10 x 20 Pad with Covered Back J 3 8 16 x 1 Hex Bolt 34 Roller Pad U 3 8 Lock Washer 35 Pad Roller Bar AB 5 16 18 x 1 1 4 Hex Bolt AC 5 16 Flat Washer AD 1 Plastic Fender Washer AE 3 8 Fender Washer Page 17 axi ra lE 5 H310 Assembly H310 Assembly cae 18 Step 3 CABLE INSTALLATION x y aa SES 20 H310 Assembly Step ae 7 Part Descriptions 36 Swiveling Double Pulley 37 Cable 1 Pulldown Cable Hardware Descriptions B 3 8 Flat Washer 3 8 Lock Nut G 3 8 16 x 2 3 4 Hex Bolt AF 3 8 16
24. routine planned out in advance will allow you to get the most benefit out of the time spent exercising and will also enable you to work all the major muscle groups Warm up properly before engaging in weight 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 to ensure that you work the proper muscle groups Know your limitations If you are new to weight training or are embarking on an exercise regimen after a long layoff start slowly and build foundational strength over a longer period of time Pay attention to your breathing Exhale when you exert is a general rule of thumb Never hold your breath H310 Assembly ave 44 EXERCISE LEG EXTENSION Adjust the seat so that the pivot point of the leg extension arm lines up with the pivot point of your knee Hook your leg over the top roller and your feet under the lower roller Slowly extend your legs forward Hold position momentarily before slowly lowering your leg to the starting position QUTER THIGH Outer Thigh Lock the leg extension arm with the hook latch attach padded cuff to the lower pulley 2 Stand sideways to the machine Attach cuff to the leg furthest from the pulley Balance you
25. rself by holding the back pad Keeping your leg straight and in front of your body move leg outward and upward as far as possible keeping your body straight Slowly return to the starting position A DESCRIPTIONS STANDING LEG CURL Hamstrings 1 Stand facing the machine adjust the top roller pad to hit just above your knee 2 Hook one leg under the lower roller pad and grip the press arm for balance 3 Curl your leg upward and hold position momentarily before slowly returning to the starting position INNER THIGH KICK Inner Thigh Lock the leg extension arm with the hook latch attach padded cuff to the lower pulley 2 Stand sideways to the machine 3 Attach cuff to the leg closest to the pulley Balance 4 yourself by holding the back pad Slowly scissors leg across your body keeping your body straight Slowly return to the starting position H310 Assembly Page 46 AN IE INS N U A L EXERCISE DESCRIPTIONS DEAD LIFT GLUTE KICK Hamstrings Buttocks gt 2 MH 4 Pd a 1 Lock the leg extension arm with the hook latch attach 1 padded cuff to the lower pulley 2 Attach cuff to your ankle angle your upper body forward 2 using the back pad for balance 3 Keep your hips stationary and your leg straight Slowly 3 raise your foot backwards and up as far as possible 4 Contract the buttock at the peak of moveme
26. t 29 Shield J 3 8 16 x 1 Hex Bolt 43 Placard Mount WA Weight Stack Top Plate WB Weight Stem 21 Hole WC Intermediate Weight Plate WD Weight Selector Pin WE Selector Pin Lanyard WF 2 Lb Add on Weight Page 9 H310 Assembly LUBRICATION NOTE When finished assembling the Weight Stack open the Lube Pack provided with this unit and apply a thin film of Lubricant around the first 2 to 3 inches of each Guide Rod above the Weight Stack The 2 Ib Add on Weights are used by saddling one on top of the Top Weight and th if So desired ar Top Plate After the cables are the Add on Weight installed use of the machine will This allows you to do smaller incremental weight increases spread the Lubricant over the length of the Guide Rods and into the Top Weight Bushings gt a 7 L Note Install these bolts first The weight stack guide rods sit on top of these bolts 10 Assembly 10 gt 1 Y INSTRUCTIONS Step 2d FRAME ASSEMBLY In this step start by attaching the Pec Front Mount and the Pec Back Mount to the Main Upright Please note that the front mount uses the top two of the three holes and the back mount uses the bottom two of the 3 holes Next assemble the Pec Arms and Pec Cams as shown Wrench Tighten all bolts in th
27. t e Page 6 A LE M D 1 3 INSTRUCTIONS Step 2b FRAME ASSEMBLY In this step you will attach the Main Upright to the Bottom Tube Assembly and the Top Tube to the Main Upright Hand Tighten bolts only they will be tightened later Part Descriptions Hardware Descriptions 8 Back Adjust Mount A 3 8 16 x 3 Hex Bolt 9 Main Upright 3 8 Flat Washer 10 Anti Twist Slide C 3 8 Lock Nut 11 Top Tube H 1 4 20 x 3 4 Hex Bolt 12 Back Adjuster I 1 4 Lock Washer 22 Anti Iwist Rod Page E 7 es amp H310 Assembly Page 8 Make sure Plate is to this side H310 Assembly Sor 1 INSTRUCTIONS Step 2c FRAME ASSEMBLY In this step start by fastening two bolts into the Bottom Tube Take the two Rubber Weight Stack Bumpers and place them over the two holes in the Bottom Tube now slide the Guide Rods into the holes Slide the Intermediate Weight Plates and Weight Stack Top Plate onto the Guide Rods Take the Weight Stack Top Tube and position it onto the top of the Guide Rods align the Weight Stack Top Tube with the Top Tube and bolt into place Make sure the Weight Stack and its Guide Rods are sitting level then Wrench tighten bolts including all previously hand tightened bolts Part Descriptions Hardware Descriptions 23 Weight Stack Top Tube 3 8 16 x 3 Hex Bolt 94 Guide Rods 3 8 Flat Washer 28 1 2 Thick Weight Stack Bumpers C 3 8 Lock Nu
28. wer pulley 2 Stand facing the machine with your feet together 3 Keeping your knees in a locked position and your weight on the balls of your feet raise up as far as possible 4 Slowly return to the starting position de INCLINE PRESS Upper Chest Front Shoulder 1 Sit upright with your back supported by the back pad 2 Adjustthe back pad to desired beginning stretch 3 Hold chest press handles at chest height adjust seat if needed 4 Press handles forward and up until arms are fully extended 5 Slowly bring arms back to the starting position VERTICAL BENCH PRESS Chest Shoulders Triceps Sit upright with your back supported by the back pad 2 Adjust the back pad to desired beginning stretch Hold chest press handles at chest height adjust seat if needed Press handles forward until arms are fully extended Slowly bring arms back to the starting position DECLINE PRESS Lower Chest Triceps Sit upright with your back supported by the back pad Adjust the back pad to desired beginning stretch Hold chest press handles at chest height adjust seat if needed Press handles forward and down until arms are fully extended Slowly bring arms back to the starting position HEST F IT H E 55 H310 Assembly 5 Y 5 Y E 5 W YY i M A U L A EXERCISE DESCRIPTIONS PECTORAL FLY Chest 1 Adjust the seat so that your upper
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