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.

14. Triceps Press Down

Benefits: Triceps, especially the outer head.Position: Stand erect, feet shoulder width apart,knees slightly bent. Grasp handles at chest level,palms facing the floor.Action: Push down on handles to full extension,pause and return.Tips: Keep elbows close to body, moving only forearmsto complete the movement. Avoid locking out elbows.Reverse Grip Variation: Grasp handles palms facingup to work the posterior tricep head. Perform asabove, keeping wrists from bending and elbowsclose to the body.

17. Seated Calf Raise

Benefits: Soleus, gastrocnemius (calf muscles).Postion: Sit with knees close to column. Graspeach handle and rest forearms on thighs.Action: With the ball of each foot on the raisedplatform, raise heels as far as possible. Pausemomentarily and return.Tips: Point toes inward or outward for slightlydifferent training effects.

2. Incline Fly

Benefits: Pectorals, anterior deltoids, triceps.Position: Select bench angle. Sit with feet on floor. Grasp handles with elbowsand hands at shoulder height.Action: Bring hands together in an arc motion, keeping elbow angle fixed.For greater contraction, cross hands over each other, alternating top hand.Tips: Adjust pulley height and exercise angle to vary training effect and meetyour range of motion limitations.Variation: Place exercise ball so that your backis fully supported. Keep hips lower thanshoulder level.

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

CHEST: 1, 2, 3

SHOULDERS: 4, 5, 6, 7, 8

BACK: 9, 10, 11, 12

ARMS: 13, 14, 15, 16

LEGS: 17, 18, 19, 20, 21, 22, 23

ABDOMINALS: 24, 25

elcome to the worldof the finest multi-

station gyms ever built —the world of Vectra Fitness.Before embarking on an exerciseprogram, it is recommended thatyou undergo a complete physical.Discuss with your physician apersonalized exercise programtaking into account your age,weight and physical condition.For safety, perform exercisesexactly as shown and describedhere and with attachments asshown. A qualified trainer cansuggest other exercises andprograms to help you accomplishyour fitness goals. However, onlydepart from the exercises shownhere under the guidance of aqualified individual.

To enhance the benefits andenjoyment you receive fromusing Vectra equipment, pleaseconsider the followingsuggestions:

• While exercising, never holdyour breath. Exhale uponexertion.• Always use proper form. Do notsacrifice good form in an attemptto lift more weight.• Use controlled speed of move-ment when performing exercises.Avoid jerky movements.• Always use a full range ofmotion. Never lock out elbowsor knees.• Train at least 3 days a week.

• Do not train the same body parttwo days consecutively.• Choose a weight you canhandle for ten or morerepetitions. As you becomestronger, adjust the weight sothat you cannot complete morethan the prescribed number ofrepetitions.

For additional or specific infor-mation on workout programs, we suggest you consider thefollowing options:1) consult a certified fitnessinstructor or certified personaltrainer (A.C.E., N.S.C.A. andthe A.C.S.M.. are all reputablecertification programs);2) consult your specialty fitnessretailer; 3) consult a physicaltherapist; or 4) read referencematerials suggested by any ofthe previously mentionedsources.

W A R N I N G5. Shoulder Shrugs

Benefits: Trapezius.Position: Grasp handles with palm facingbackwards. Stand erect.Action: Elevate shoulders as high as possibletowards the ears. Pause and return.Tips: Keep arms extended and body rigid.Keep knees slightly bent.

7. Front Delt Raise

Benefits: Anterior deltoids.Position: Grasp handles while standing erect,palms facing backwards with arms at your sides.Action: Lift arms forward until your hands areslightly below shoulder height. Pause and return.Tips: Avoid leaning back to raise arms and keepknees slightly bent. Keep elbows fixed in position.

24. Ab Crunch

Benefits: Abdominals.Position: Put bench cushion one position below highest position.Sit against backrest. Use longer handles. Grasp opposite handlesand hold to chest as shown.Action: Crunch forward anddown until small of backalmost leaves contact withbackrest. Return, repeat.Tips: Exhale as you crunch forward.Hold momentarily and return.Variation: Sit on exercise ball, facing machine,feet hip-width apart. Using long handleson high pulleys, crunch forwardand down until elbows areoutside of each leg.To activate more of theab muscles, a twistingmotion may be added asyour elbows approach legs.

19. Leg Extension

Benefits: Quadriceps.Postion: Angle seat bottom to align knee with pivot. Raise seat backslightly to prevent sliding back during exercise. Sit upright, point

toes slightly. Set width of leg rollersfor comfort or to vary trainingemphasis.Action: Raise legs slowly and stop justbefore locking knees. Pausemomentarily and return. Repeat.

Tips: Do not lock knees.Lower slowly.

12. Back Extension

Benefits: Musculature of lower back, spine extensors.Position: Grasp the handles attached to the lower centerpulley. Sit with the feet resting on the footplatesand your torso leaning forward. Adjustthe proximity of the bench so thatyou have a slight bend in the knees.Action: Without bending your arms,begin to lean back until your backis slightly past perpendicularto the floor. Hold positionmomentarily, return.Tips: Keep knees and elbowsslightly bent and stiff. Allow the motion to occur

in the lower back area only. Do not swingyour torso forwards or backwards.

11. Lat Pulldown

Benefits: Lats, musculature of scapular region.Position: Grasp handles with palms facingforward. Lean back slightly with armsabove your head. Anchor feet underfoot anchors.Action: Pull handles down as yousqueeze shoulder blades together.Hold position momentarily, and return.Tips: As you pull arms down, concentrateon squeezing shoulder blades togetherand keep abdominals contracted.Variation: Adjust pulley arm to allowfor full range of motion. Position bodyon exercise ball with feet anchoredas shown. Concentrate on keepingthe abdominalscontracted andsqueezing theshoulderbladestogether.

9. Seated Low Row

Benefits: Lats, rear deltoidsPosition: Sit on bench in decline position, feet braced on foot plates.Grasp handles, palm down. Sit with back straight and legs slightly bent.Action: Pull handles towards lower abdomen, hold momentarily and return.Tips: Maintain erect posture. Keep elbows in. Squeezeshoulder blades together at top of movement.Variation: Perform on ball as shown.Keep back straight and concentrateon squeezing shoulder bladestogether.

3. Cable Crossover

Benefits: Pectorals, anterior deltoids, triceps.Postion: Stand with knees slightly bent and feet hip-widthapart. Adjust pulley arm height so that elbows and hands

are at shoulder height.Action: Bring hands together in an arc motion,

keeping elbow angle fixed.Avoid locking elbows

as you bring armstogether.Tips: Keep lowerback arched andhead up to avoidimproper spinealignment. Adjustpulley height andexercise angle tovary trainingeffects.

4. Shoulder Press

Benefits: Deltoid, trapezius, triceps.Position: Adjust bench to upright position. Grasp handleswith palms forward. Start with handles aligned approximatelywith ears.Action: Push handles up directly overhead.Tips: Don’t arch back and avoid locking out elbows.Variation: Perform on exercise ball as shown. Place feet closertogether while performing exercise to activate abdominalsand lower back stabilizing muscles.

1. Bench Press

Benefits: Pectorals, anterior deltoids, triceps.Position: Lie on bench, feet flat on floor (feet may be placed on bench to helpprevent lower back strain). Grasp handles with palms forward at shoulder level.Action: Press handles up until arms are just short of locking out. Return.Tips: Keep head, back and buttocks flat on the benchthroughout the full range of motion.Variation: Lie on exercise ball such thatupper and middle back are fully supported.For added benefit, keep hips at same levelas chest by activating the lower backand buttock muscles.

6. Side Lateral

Benefits: Medial and anterior deltoid, trapezius.Position: Standing upright, grasp singlehandle with arm bent slightly at elbow.Action: Pull handle up in an arcuntil arm is almost parallel withfloor, return. Perform repetitionsand switch arms.Tips: Raise and lower slowlywhile keeping elbow fixed,allowing movement inthe shoulder joint only.

10. One Arm Bent Row

Benefits: Lats, rear delts.Position: Grasp handle with left hand,bending forward at waist. To helpkeep back straight, brace yourselfby placing right knee and right handon bench pad. Keep left knee slightlybent to reduce stress on joints.Action: Pull handle up so that yourhand reaches just above waistline.Perform repetitions and switch sides.Tips: Keep back straight. At top ofmovement, hold position momentarily asyou pull elbow straight up.

16. One Arm Concentration Curl

Benefits: Biceps brachialis.Position: While sitting on bench, grasphandle with palm up. Rest elbow againstthe inner thigh.Action: Curl the handle up until it reachesjust below shoulder. Pause and return.Switch arms. A reverse grip willtrain the extensors of the forearm.Tips: Keep elbow stationary bypressing it against inner thigh.Do not arch back.

25. Abdominal Reverse Curl

Benefits: Abdominals, hip flexors.Position: Shift grips of double handles along loops to be out of the way. Place a loop overeach foot. Lie on bench and place hands underneath hips to support lower back.Action: Keeping knees together, curl knees towards chest. Hold momentarily and returnslowly to starting position.Tips: Concentrate on the abdominalsby exhaling as youlift knees. Do notarch back. For alighter weightvariation, performexercise withoutcable attachedto feet.

8. Crossover Rear Delt

Benefits: Rear deltoids, rhomboids.Position: Adjust pulley arm to justabove shoulder height. Facing themachine, grasp the right handle with yourleft hand and left handle with your right hand.Action: Keeping the arms stiff with your elbows slightlybent, pull the handles so that the cables cross in front ofyou. Open your arms out to your sides as you squeeze theshoulder blades together. Hold momentarily, return.Tips: To help isolate the rear deltoids, avoid swinging yourtorso back. Keep the knees slightly bent. Movement shouldoccur in the shoulder joint only.

18. Squat

Benefits: Quadriceps, gluteals,hamstrings.Postion: Grasp a handle in eachhand and stand with feet hip-width apart.Action: Slowly squat down towardsthe floor until thighs are parallelto the floor. Return slowly tostanding position.Tips: Keep back straight and headup. Use only leg action to completemovement.

20. Leg Curl

Benefits: Hamstrings.Position: Adjust bench seat back to the decline position. Adjustseat bottom to the first “up” position. Convert leg developer to legcurl position by utilizing release lever. Be sure mechanism is lockedin place. Set leg roller width for comfort and/or training effect. Lieon bench as shown.Action: Raise roller until it nearly touches buttocks, pause, return.Tips: Keep thighs and pelvis in contactwith pad. Do not arch back.

23. Kick Back

Benefits: Gluteals, hip extensors.Position: Secure ankle strap. Stand erect withfeet together. Grasp machine for support.Action: Raise leg behind you as far as possiblewithout leaning forward. Hold momentarily andreturn. Switch legs.Tips: Keep back and leg as straight as possible.Do not swing leg. Don’t arch back.

22. Inner Thigh Pull

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

21. Outer Thigh Pull

Benefits: Hip (abductors),obliques.Position:Secureankle strap to left leg.Stand erect with left foot infront of right. Grasp machinefor support.Action: Raise leg to 45°.Perform repetitions, switch leg.Tips: Keep leg straight.Do not swing leg.

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 and On-Line are registered trademarks ofVectra Fitness, Inc. VFT, ARC (Automatic RatchetingCam), Vector, AL (Arm-Leg) and Cornerstone aretrademarks of Vectra Fitness, Inc.

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

©2006 Vectra Fitness, Inc.PN 64760 *Optional equipment shown

C o r e T r a i n i n g & F u n c t i o n a l T r a i n i n g

F I T N E S S

13. Triceps Press Away

Benefits: Triceps.Position: Grasp handles from the upper center pulleys,palms forward. Stand, placing one foot slightly aheadfor additional support. Keep knees slightly bent.Action: Keeping elbows pointed forward and upperarms stationary, slowly extend the arms out directlyin front of you.Tips: Keep elbows close together as you extend yourarms and avoid locking elbows.

15. Biceps Curl

Benefits: Biceps, forearms, brachialis.Position: Stand erect, grasp handles with palms up, armsfully extended.Action: Curl the handles up until they reach just belowshoulders. Pause and return. For a variation, use a reversegrip, with palms facing down to start. This will train theextensors of the forearm.Tips: Keep elbows close to body and upper body stationary.

Keep knees slightly bent, hips tucked under.Do not arch back. Always make sure

to move the arms through a fullrange of motion.

Variation: Sit erect on ball,feet hip-width apart. Grasphandles palms up, arms fullyextended. For greater training

effect, keep feet closer together.

The main concepts of core strengthening programs involve using manymuscles in dynamic and coordinated movements. Rather than isolatingspecific joints as in conventional weight lifting exercises, stability exercises focuson working the body’s “core” muscles. These core muscles are the foundation for all othermovement. The biggest benefit of core training is to develop functional fitness — that is, fitness essential to both dailyliving and regular activities (including sports specific activities).

The body’s core muscles lie deep within the torso and generally attach to the spine, pelvis, and to muscles that support thescapula. When these muscles contract, they stabilize the spine, pelvis, and shoulders and create a solid base of supportallowing us to generate powerful movement of the extremities. Training these muscles can correct postural imbalancesand is essential to injury prevention and sports performance.

The best method of improving core stability is to train in an unstable environment. You can do this by using an exercise ballin conjunction with your weight training. At the heart of the concept, is the ball’s instability and mobility. The ball, beinground, wants to roll away, requiring the postural muscle to engage in order to maintain balance. The ball is also unstablebeneath the user, adding to the challenge for postural muscles.

While exercise programs incorporating exercise balls may be modified for a wide range of people, the unstable environmentcoupled with weights can result in serious injury. If you are not familiar with using an exercise ball, you should consult witha certified personal trainer or read one of a number of publications devoted to the proper use of such balls. We recommendyou use a high quality, burst resistant ball and that you start with very light loads (under 20 lbs.). Increase the training loadin small increments only as your ability to maintain balance progresses. The accompanying illustrations are merely suggestiveof training routines that will increase the utility of your Vectra VFT-100. You should not rely solely on this exercise chartfor instruction on the use of exercise balls in connection with your weight training.

IMPORTANT: The exercises shown here are supplemented by variations using an exercise ball. See above text for suggestionson incorporating such a ball safely into your routine. These variations are shown in the form of smaller inset drawings.Because these exercises are similar in many aspects to the exercises illustrated at full size, the “Benefits, Position, Action,and Tips” text is not repeated. Study that text prior to attempting these inset exercises. Supplementary text is provided,as needed, for the variations.

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