Cap Strength FM-CSH1006 User manual

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FM-CSH1006
Assembly Manual
CAP Barbell, Inc.
10820 Westpark
Houston, TX 77042
Ph(877)-227-0955
Deluxe Home Gym

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TABLE OF CONTENTS
WARNING DECAL PLACEMENT…………………………………………………..2
PRODUCT OVERVIEW & DIMENSIONS…………………………………………....3
BEFORE YOU BEGIN/PRECAUTIONS……………………………………………..4
PARTS LIST……………………………………………………………………...5-8
ASSEMBLY……………………………………………………………………....9-16
EXERCISE GUIDELINES………………………………………………………….17-18
MANUFACTURERS WARRANTY………………………………………………….19
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached
in the center of this manual. Remove the PART IDENTIFICATION CHART and PART
LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
The decals shown here have been placed on
The Home Gym. If the decal is missing or
Illegible, please call toll-free 877-227-0955,
Monday through Friday, 9 a.m. until 4 p.m.
Central Time
,
and order a free re
p
lacement

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Thank you for selecting your CAP Strength Gym.
This gym will help you build and tone major
muscle groups.
Please read this manual carefully before using
your gym. Please look at the diagram below to
get familiar will your new gym.
For your benefit, read this manual carefully
before using the gym. If you have questions
after
reading this manual, call 877-227-0955. To h el p
assist you, please note the product model
number before calling. The model number is
FM-CSH1006
Before reading further, please look at the
drawing below and familiarize yourself with the
parts that are labeled.
TOOLS NEEDED
Make Things Easier for Yourself
This manual is designed to ensure that the gym
can be assembled successfully by anyone. Most
people find that by setting aside plenty of time,
assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• For help identifying small parts, see the PART
IDENTIFICATION CHART.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• As you assemble the gym, make sure all parts
are oriented as shown in the drawings.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
Grease and the following tools (not included)
may be required for assembly:
• Two adjustable wrenches
• One hammer
• One standard screwdriver
• One Phillips screwdriver
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
ASSEMBLED DIMENSIONS:
Height: 84.3 in. / 214 cm
Width: 41.0 in. / 104 cm
Depth: 57.1 in. / 145 cm

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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important
precautions before using the gym.
1.Read all instructions in this manual and all
warnings on the gym before using the gym.
Use the gym only as described in this
manual.
2. It is the responsibility of the owner to ensure
that all users of the gym are adequately
informed of all precautions.
3. The gym is intended for home use only. Do
not use the gym in any commercial, rental, or
institutional settings.
4. Keep the gym indoors, away from moisture
and dust. Place the gym on a level surface,
with a mat beneath it to protect the floor or
carpet. Make sure that there is enough
clearance around the gym to mount,
dismount, and use the gym.
5. Inspect and properly tighten all parts
regularly. Replace any worn parts
immediately prior to use.
6. Keep children under the age of 12 and pets
away from the gym at all times.
7. Keep hands and feet away from moving
parts.
8. Always wear athletic shoes for foot
protection while exercising.
9. The Home Gym is designed to support a
maximum user weight of 250 lbs pounds.
10. When you are using the leg developer,
seated row make sure to check that all
moving parts are unhindered and
connected properly
11. When adjusting the height of the seat make
sure that pop-pin is securely screwed in
12. If you feel pain or dizziness at any time
while exercising, stop immediately and
begin cooling down.
13. Always have someone present to ensure
your safety when using this gym.
WARNING: Before beginning this or any exercise program, consult your physician.
This is especially important for persons over the age of 35 or persons with pre-existing health
problems. Read all instructions before using. CAP Barbell assumes no responsibility for personal
injury or property damage sustained by or through the use of this product.

5
No. Part No. Description Qty. Pre.-assembled No. Part No. Description Qty. Pre.-assembled
1 PFMH1005-01 Main Frame Support 1 No 40 PFMH1005-31 M10 x 90mm Bolt 1 No
2 PFMH1005-02 Top Frame 1 No 41 PFMH1005-32 M8 x 65mm Bolts 2 No
3 PFMH1005-03 Horizontal Beam 1 No 42 PFMH1005-33 M8 x 20mm Bolts 5 No
4 PFMH1005-04 Arm Curl Platform 1 No 43 PFMH1005-34 M8 x 40mm Carriage Bolts 2 No
5 PFMH1005-05 Press Arm Junction 1 No 44 PRK3E-04 M12 Nylon Locknuts 3 No
6 PFMH1005-06 Guide Rod Support 1 No 45 PRK1-05 M10 Nylon Locknuts 29 No
7 PFMH1005-07 Base Frame 1 No 46 PFMS80-16 M8 Nylon Locknuts 2 No
8 PFMH1005-08 Leg Extension 1 No 47 PFMH1001-37 M10 Nuts 2 No
9 PFMH1005-09 Seat Support 1 No 48 PFMH1005-35 M10 Tegular Washers 2 No
10 PFMH1005-10 Lat Bar 1 No 49 PFMH1005-36 Washers #16 4 No
11 PFMH1005-11 Pulley Housing 1 No 50 PRK3E-05 Washers #12 4 No
12 PFMH1005-12 Left Arm 1 No 51 PRK1-06 Washers #10 61 No
13 PFMH1005-13 Right Arm 1 No 52 PFM2006-27 Washers #8 8 No
14 PFMH1001-29 Selector Shaft 1 No 53 PFMH1005-37 Inner Washers #16.5 4 No
15 PFMH1005-14 Guide Rods 2 No 54 PFMH1001-46 Inner Washers #12.5 6 No
16 PFMH1006-01 Handle Rod 1 No 55 PFM4004-23 Inner Washers #10.5 2 No
17 PFMH1005-16 Foam Roller Tubes 2 No 56 PRK3-05 Square Plastic Caps 50*50 6 Yes
18 PFMH1005-17 Arm Curl Bar 1 Yes 57 PFMH1005-38 Square Plastic Caps 44*44 2 Yes
19 PFMH1005-18 Rubber Grip Pec Deck/Butterfly 2 No 58 PFMH1005-39 Square Plastic Caps 25*50 4 Yes
20 PRK13-04 Rubber End Caps 4 Yes 59 PRK1-03 25mm Round Inner Caps 6 Yes

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21 PFMH1005-20 Foam Rollers 4 No 60 PFM2007-08 Plastic Handle Covers 6 Yes
22 PFMH1005-21 Foam Arm Rests 2 No 61 PFM2004-09 50mm Round Inner Caps 2 Yes
23 PFMH1005-22 Seat Rest 1 No 62 PFMH1005-40 Cushion 1 Yes
24 PFMH1005-23 Back Cushion 1 No 63 PFM4004-18 Round Plastic Bushings #38*#25 2 Yes
25 PFMH1005-24 Enforcements 3 No 64 PFMS80-13 Plastic Bushings 8 No
26 PFMH1001-15 Pulley Bracket A 1 No 65 PFM4004-22 Pop Pin 1 No
27 PFMH1001-16 Pulley Brackets B 2 No 66 PFMH1001-45 Plastic Cap 1 No
28 PFMH1001-14 Pulley Brackets C 2 No 67 PFMH1001-44 Top Plate Pin 1 No
29 PFMH1005-25 Seat Enforcements 2 No 68 PFMH1001-25 Selector Key 1 No
30 PFMH1005-26 Pulley Bracket D 1 No 69 PFMH1001-35 Rubber Rings 2 No
31 PFMH1005-27 M12 x 150mm Bolt 1 No 70 PFM2241-07 4" Pulleys 15 No
32 PFMH1005-28 M10 x 70mm Bolt 1 No 71 PFMH1005-41 Bottom Cable 1 No
33 PFMH1005-29 M10 x 145mm Bolt 1 No 72 PFMH1005-42 Top Cable 1 No
34 PFM3008-17 M10 x 95mm Bolts 4 No 73 PFMH1005-43 Pec Dec Cable 1 No
35 PFM2240-21 M10 x 70mm Bolts 10 No 74 PFM3008-19 Chains 2 No
36 PFM404-18 M10 x 20mm Bolts 7 No 75 PFMH1001-43 Washer 1 No
37 PFM2005-29 M10 x 45mm Bolts 10 No 76 PFM2241-12 Caribiners 4 No
38 PFMH1005-30 M10 x 35mm Bolts 2 No 77 PFMH1001-27 Top Plate 1 No
39 PFM2240-22 M10 x 65mm Bolts 2 No 78 PFMH1001-28 Weight Stacks 9 No

7
NO. DRAWING Q`TY NO. DRAWING Q`TY
14
Selector Shaft 1 20 Round End Caps 4
21
Foam Rollers 4 64 Plastic Bushings 8
22
Foam Arm Rests 2 65 Pop Pin 1
25
Enforcements 3 66 Plastic Cap 1
26
Pulley Bracket 1 67 Top Plate Pin 1
27
Pulley Brackets 2 68 Selector Key 1
28
Pulley Brackets 2 69 Rubber Rings 2
29
Seat Enforcements 2 70 4" Pulleys 15
30
Pulley Bracket 1 71 Bottom Cable 1
56 Square Plastic Caps 50*50 6 72
Top Cable 1
57
Square Plastic Caps 44*44 2 73
Pec Dec Cable 1
58
Square Plastic Caps 25*50 4 74
Chains 2
59
25mm Round Inner Caps 6 75 Washer 1
60
Plastic Handle Covers 6 76 Spring Clips 4
61
50mm Round Inner Caps 2 77 Top Plate 1
62
Cushion 1 78 Weight Stacks 9

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ASSEMBLY INSTRUCTION:
IIIustration 1
Assembly of the base unit frame：
Step 1：Connect the base frame (7) to the horizontal beam (3) by using bolts (35), washers (51), enforcement (25)
and locknuts (45).
Step 2：Connect the other end of the base frame (7) to the Arm Curl Platform (4) by using bolts (36) and washers (51)
Step 3：Insert inner washers (55) into the leg extension (8). Once assembled, insert the leg extension into the arms
coming off the base frame (7). Use bolt (32), washers (51) and nut (45).
Step 4：Slide both guide rods (15) into the rubber rings (69) and through the horizontal beam (3), tighten with bolts (36).
Step 5：Now stack the weight stacks onto the guide rods (15). Once done, connect the selector shaft (14) with the top
plate (77). Then slide the entire piece onto the guide rods (15). Finally use selector key (68) to secure shaft
into weight plates

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IIIustration 2
Mounting the base unit frame：
Step 1：Vertically place the main frame support (1) onto the base frame (7). Secure them with bolts (34), pulley
bracket-D (30), washers (51) and nuts (45)
Step 2：Connect the Guide Rod Support (6) to the top frame (2) by using bolts (35), washers (51), enforcements (25)
and nuts (45).
Step 3：Attach the entire piece making sure that it is aligned correctly to the guide rods (15) and the main frame support
(1), Then secure by using bolts (35, 36), washers (51), enforcement (25) and nuts (45).
Step 5：Attach the Pulley Housing (11) to the main frame support (1) with bolt (40) washers (51), and nut (45).
Step 6：Attach pulley brackets C (28) to either side of Pulley Housing (11) with bolts (39), washers (51), and nuts (45).

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IIIustration 3
Mounting the butterfly and the chest press：
Step 1：Assemble four inner washers (54) into the press arm junction (5). Once done, insert two
inner washer (54) into the top frame (2) then slide the press arm junction onto the top
frame (2) and attach by using bolt (31) washers (50) and nut (44).
Step 2：Slide the foam arm rests (22) onto both arms (12) (13) ，Then attach the Pec
Deck/Butterfly Grip (19) to both arm (12,13) ，using bolts (34) and washers (48).
Step 3：Connect both arms (12,13) to the press arm junction (5) using nuts (44), washers (50),
and inner washers (53).
Step 4：Attach the back cushion (24) by using bolts (41) and washers (52).

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IIIustration 4
Mounting the Leg Curl and the Pec Deck/Butterfly Station：
Step 1：Place the Handle Rod (16) through the Base Frame (7), then attach the Plastic Handle
Covers (60) on either end. Once inserted, use bolt (42) to secure its placement, as shown.
Step 2：Attach the seat enforcements (29) onto the seat support (9) by using the bolts (43),
washers (52) and nuts (46).
Step 3：Attach seat rest (23) to seat enforcements (29) by using bolts (42), washers (52).
Step 4：Insert the seat support (9) into the base frame (7) and secure together with pop-pin (65)
Step 5：Insert foam roller tubes (17) into the leg extension (8) and the seat support (9). Then slide
foam rollers (21) onto the tube.

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IIIustration 5
Step 1：Stick bolt (38) through the bent part
of the left arm (12) then place washer (51),
nut (47), Pec Deck cable (73) around the
bolt (38) and tighten with nut (45).
(PEC DEC CABLE has a metal ring on
each end)
Step 2：Place the Pec Deck cable (73)
within the grooves of the 4” pulley (70).
Then align the 4” pulley (70) between the
teeth of the pulley brackets C (28) and
secure by using bolt (37), washers (51) and
nut (45).
Step 3：Find another 4” pulley (70) and
place the Pec Deck cable (73) within the
grooves and then attach the other pulley
bracket A (26) to the wheel and secure by
using bolt (37), washers (51) and nut (45).
Step 4：Using the same Pec Deck cable
(73) bring it back and fit it around another 4”
pulley (70) then secure the pulley by
attaching it to the pulley bracket C (28) by
using bolt (37), washers (51) and nut (45).
Finally, attach the end of the cable to the
right arm (13) using the same methods in
STEP 1.

14
Step 5：Attach the top cable (72) with the 4”
pulley (70). Then attach pulley to the Top
frame (2) use bolt (25), washers (51),
plastic bushings (64) and nut (45).
Attach carabiners (76) to either end of the
chain (74). Then open carabiners to fit lat
bar attachment and attach the other end to
the ball end of the top cable (72), as shown.
(TOP CABLE has a screw connected at
one end and a ball on the other end)
Step 6：Pull the top cable (72) and align it
with the top of the 4” pulley (70). Insert the
pulley into space at the top frame (2) and
then tighten with parts (35, 51, 64, 45)
Bring the top cable (72) through again and
align it inside press arm junction (5) and
tighten, as shown.
Continue these steps to assemble the next
pulley which is attached to the main frame
support (1).
Step 7: Using the excess cable from the
last step, place the cable underneath the 4”
pulley wheel and attach and secure the
pulley bracket B (27), as shown.
Continue assembly with the same cable
and place it above the 4” pulley wheel, then
attach it to the hanging teeth on the top
frame (2), as shown.
Step 8：Pull the end of the cable and screw
it into the top plate (77) using the washer
(75).

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Step 9 ：Align the bottom cable (71)
underneath the 4” pulley (70) and insert
both through the hole in the leg extension
(8) and secure, as shown.
Pull the bottom cable (71) through the base
frame (7) and align it underneath the 4”
pulley (70) and secure it as shown.
(BOTTOM CABLE has a ball on one end
and a ring on the other end) Please
reference additional instructions on
page 16
Step 10：Continue to pull the bottom cable
(71) up through the hole in the base frame
(7). Then fit the cable above the 4” pulley
(70) and attach it to the partially assembled
pulley bracket A (26), as shown.
Align the same cable underneath another
4” pulley (70) and attach it to the teeth
extending upwards from the base frame (7),
as shown.
Step 11 ：Align the same cable above
another 4” pulley (70) and attach it to the
partially assembled pulley bracket B (27)
and secure as shown.
Step 12：Using the remainder of the bottom
cable (71) attach the carabiners (76) to the
chain. Finally attach the second carabiner
(76) the hook on the base frame (7), as
shown.

16

17
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF
WORKOUTS
Muscle Building
To increase the size and strength of your
muscles, push them close to their
maximum capacity. Your muscles will
continually adapt and grow as you
progressively increase the intensity of your
exercise. You can adjust the intensity level
of an individual exercise in two ways：
• By changing the amount of resistance
used
• By changing the number of repetitions or
sets per- formed. (A “repetition” is one
complete cycle of an exercise, such as
one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each
exercise depends upon the individual user.
You must gauge your limits and select the
amount of resistance that is right for you.
Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes
after each set. When you can complete 3
sets of 12 repetitions without difficulty,
increase the amount of resistance.
Toning
You can tone your muscles by pushing
them to a moderate percentage of their
capacity. Select a moderate amount of
resistance and increase the number of
repetitions in each set. Complete as
many sets of 15 to20 repetitions as
possible without discomfort. Rest for1
minute after each set. Work your muscles
by completing more sets rather than
by using high amounts of resistance.
Weight Loss
To lose weight, use a low amount of
resistance and increase the number of
repetitions in each set. Exercise for 20 to
30 minutes, resting for a maximum of 30
seconds between sets.
Cross Training
Cross training is an efficient way to get a
complete and well-balanced fitness
program. An example of a balanced
program is:
• Plan strength training workouts on
Monday, Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic
exercise, such
as running on a treadmill or riding on an
exercise cycle or an elliptical exerciser, on
Tuesday and Thursday.
•Rest from both strength training and
aerobic exercise for at least one full day
each week to give your body time to
regenerate.
The combination of strength training and
aerobic exercise will reshape and
strengthen your body, plus develop your
heart and lungs.
PERSONALIZING YOUR EXERCISE
PROGRAM
Determining the exact length of time for
each workout, as well as the number of
repetitions or sets completed, is an
individual matter. It is important to avoid
overdoing it during the first few months of
your exercise pro- gram. You should
progress at your own pace and be
sensitive to your body’s signals. If you
experience pain or dizziness at any time
while exercising, stop immediately and
begin cooling down. Find out what is
wrong before continuing. Remember that
adequate rest and a proper diet are
important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up.
Warming up prepares your body for more
strenuous exercise by increasing
circulation, raising your body temperature
and delivering more oxygen to your
muscles.

18
WORKING OUT
Each workout should include 6 to 10 different
exercises. Select exercises for every major muscle
group, emphasizing areas that you want to develop
most. To give balance and variety to your workouts,
vary the exercises from session to session.
Schedule your workouts for the time of day when
your energy level is the highest. Each workout
should be followed by at least one day of rest. Once
you find the schedule that is right for you, stick with
it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise,
and moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. See the muscle chart below to
find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage
of each repetition should last about half as long as
the return stage. Proper breathing is important.
Exhale during the exertion stage of each repetition
and inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set.
The ideal resting periods are:
•Rest for three minutes after each set for a
muscle-building workout.
•Rest for one minute after each set for a
toning workout.
•Rest for 30 seconds after each set for a
weight loss workout.
Plan to spend the first couple of weeks
familiarizing yourself with the equipment and
learning the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of
stretching. Include stretches for both your arms
and legs. Move slowly as you stretch and do not
bounce. Ease into each stretch gradually and go
only as far as you can without strain. Stretching
at the end of each workout is an effective way to
increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout.
List the date, the exercises performed, the
resistance used, and the numbers of sets and
repetitions completed. Record your weight and
key body measurements at the end of every
month. Remember, the key to achieving the
greatest results is to make exercise a regular
and enjoyable part of your everyday life.
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)

19
MANUFACTURER’S WARRANTY
This warranty covers your CAP Strength product against defects in materials and
workmanship when used for the intended purpose under normal use and conditions,
provided that the product receives normal maintenance and care. This warranty lasts for:
1 year on all steel parts; 90 days on other parts; 30 days on vinyl cushions. All of these
are for the original owner only. This warranty is not valid in cases where this product is
used commercially.
CAP Strength will provide a replacement part at no charge for any part found defective in
materials or workmanship during the specified warranty period. Under no circumstances
will the manufacturer be responsible for damages or failures that occur as a result of
improper assembly or failure to operate the product correctly. This warranty does not
cover misuse, neglect, accident, alterations or repairs made by an unauthorized service
representative.
ARBITRATION
Use of this product creates an agreement between CAP Strength, Inc. and User of
Product to resolve all disputes, claims, or controversies whatsoever arising from or
relating to this product, including the validity of this arbitration clause, by binding
arbitration pursuant to Section 2 of the Federal Arbitration Act. Maximum judgment for all
causes of action shall be limited to $10,000. The parties agree and understand that by
using this product they choose arbitration instead of litigation to resolve disputes. If
Buyer(s) choose not to enter into this agreement, they may return unused product for full
refund. *Warranty does not apply outside the Continental United States.
Printed in China CAP Barbell Inc.
Missing a Part or Need Assembly Assistance?
Do Not RETURN to Store.
Call our Service Line:
1-877-227-0955