Stamina Viper VG1500 User manual

Please read this manual thoroughly before using your Viper® VG1500™
Leverage System.
Retain this manual for future reference.
CAUTION: Before starting any exercise program, it is recommended that you consult your physician.
2007© Stamina Products, Inc. All Rights Reserved.
This Product is
Manufactured
Exclusively by
Workout
Manual
* Actual product may vary
slightly from pictured.
300 lbs user weight limit

Our customer service staff is here to help you
with questions you may have concerning
parts, assembly and warranty.
1-800-375-7520
[email protected]
Monday through Thursday from:
7:30 A.M. to 5:00 P.M. Central Standard Time.
Friday 8:00 A.M. to 3:00 P.M. Central Standard Time.
Often just one call can clear up any assembly and parts questions.
Please don’t return the item. Call us FIRST.
We kindly ask that you have
the following information ready prior to calling:
 • Nameofproduct • Dateofpurchase
 • Modelnumber • Placeofpurchase
Before starting any exercise or conditioning program you should
consult with your personal physician to see if you require a
complete physical exam. This is especially important if you are
over the age of 35, have never exercised before, are pregnant
or suffer from any illness. Please read and follow the safety
instructions included in this manual.
FAILURE TO FOLLOW THESE INSTRUCTIONS
CAN RESULT IN SERIOUS BODILY INJURY.
WARNING

Disclaimer of Liability
This guide is for informational purposes only. The information contained herein is
based on various published sources and represents training methods, health and
nutritional practices.
The manufacturer disclaims any liability, loss, injury or damage incurred as a conse-
quence either directly or indirectly, of the use and application of the product or contents
herein.
Table Of Contents
Important Safety Instructions 2-4
Things To Remember 5
Training Tips 6
Seat Adjustments 6
Leg Extension 7
Standing Hip Adduction 8
Standing Hip Abduction 9
Lat Pulldown 10
Straight Arm Pullover 11
Upright Row 12
Standing Row 13
Seated Row 14
Bench Press 15
Chest Fly 16
Front Shoulder Raise 17
Lateral Shoulder Raise 18
Standing Biceps Curl 19
Triceps Pressdown with Lat Bar 20
Single Arm Triceps Pressdown 21
Overhead Triceps Extension 22
Abdominal Crunch with Handles 23
Cool-Down&Stretching    24-25
Notes        26
1

Important Safety Instructions
WARNING: To reduce risk of serious injury, read and follow the
Safety Instructions before using your Viper® VG1500™ Leverage
System.
NOTICE: Perform all exercises slowly and carefully. Omit any
movement that causes pain. Until you become stronger, perform all
exercises with small, smooth and precise movements. Work to your
own level of ability.
1. Read all warnings posted on the VG1500™ Leverage System.
2. We recommend that two people be available for assembly of this
product.
3. Read the Owner’s Manual and follow it carefully before using the
VG1500™ Leverage System. Make sure that it is properly assem-
bled and tightened before use.
4. Keep children and pets away from the VG1500™ Leverage
Systemwhenitisinuse.Donotallowchildrentouseorplayonthe
VG1500™ Leverage System.
5. It is recommended that you place this exercise equipment on an
equipment mat.
6. Set up and operate the VG1500™ Leverage System on a solid
level surface.  Do not position the VG1500™ Leverage System on
loose rugs or uneven surfaces.
7. When performing standing exercises at the front of the machine you
should stand on the tread plate or use the seated row foot plates to
steady your machine.
8. Prior to each use, check the steel cables for wear. Replace steel
cables that are frayed or worn.
9. Prior to each use, check, the pulleys for excessive wear. Replace
worn pulleys.
2

10. Inspect the VG1500™ Leverage System for worn or loose com-
ponents prior to use. Tighten/replace any loose or worn components
prior to using the VG1500™ Leverage System. Make sure that all
bolts and nuts are tight.
11.Donotusethelatbarasachin-upbarwhenitisrestinginitsstor-
age hooks. Failure to comply with this warning may result in injury
and/or damage to the machine.
12. Consult a physician prior to commencing an exercise program. If,
at any time during exercise, you feel faint, dizzy or experience pain,
stop and consult your physician.
13. Follow your physician’s recommendations in developing your own
personal fitness program.
14. Always choose the workout which best fits your physical strength
and flexibility level. Know your limits and train within them. Always
use common sense when exercising.
15.DonotwearlooseordanglingclothingwhileusingtheVG1500™
Leverage System.
16.Neverexerciseinbarefeetorsocks;alwayswearcorrectfoot-
wear, such as running, walking, or crosstraining shoes. Be sure that
they fit well, provide foot support and feature non-skid rubber soles.
17. Care should be taken in mounting or dismounting the VG1500™
Leverage System.
18. The VG1500™ Leverage System should not be used by persons
weighing over 300 pounds. The total weight on each leverage arm
should not exceed 300 pounds. The total weight for the high/low pul-
ley system should not exceed 400 pounds.
19. The VG1500™ Leverage System should be used by only one
person at a time.
20. The VG1500™ Leverage System is for consumer use only. It is
not for use in public or semipublic facilities.
3

WARNING: Before starting any exercise or conditioning pro-
gram you should consult with your personal physician to see if
you require a complete physical exam. This is especially impor-
tant if you are over the age of 35, have never exercised before,
are pregnant or suffer from any illness. READ AND FOLLOW
THE SAFETY PRECAUTIONS. FAILURE TO FOLLOW THESE
INSTRUCTIONS CAN RESULT IN SERIOUS BODILY INJURY.
4

Please Read Prior to Starting Any Exercise Program
All exercise carries some element of risk. To reduce risk please
consult with your personal physician to see if you require a complete
physical exam. This is especially important if you’re over 35 years
of age, have never exercised before, are pregnant, have a chronic
illness, a history of high blood pressure, heart disease, diabetes, prior
chest discomfort, under the care of a physician and taking prescrip-
tion medications, smoke or have problems with your back, joints or
muscles.
In no way is this workout guide intended to be used as a substitute for
medical counseling. If you are healthy, begin by gradually increasing
your activity level. Always use care when exercising and stop at the
first sign of pain. See a doctor prior to restarting your exercise pro-
gram. Even with medical clearance, the risk associated with exercise
can never be reduced to zero.
Things to Remember
Always consult with your physician before
you begin any exercise program!
Remember these simple rules before starting
the VG1500™ Leverage System exercise program.
• Beginbyslowlyworkinguptoa20-minuteworkout,everyother
day.
• Avoidhigh-riskmoveslikequickstartsandstops.
• Donottwistinappropriatelynorbendincorrectly.
• Addatleast15minutesoflow-impactcardiovascularexerciseto
your daily regimen like swimming, cycling, bouncing or skiing.
• Keepyourhipssquare,withyourshoulders,neckandspineina
straight line.
• Beginwithsmallmovementsandincreaseasyougetstronger.
• TheViper®leveragearmsandhigh/lowpulleysystemliftata
ratio of 1:2.
5

Training Tips
1 Always warm up for a minimum of 15 minutes before doing
resistance training.
2 On your first set of exercises keep the resistance light.
3 Stretching is recommended after the warm up and at the
end of the workout.
4 Repetitions for training effects:
Muscular Endurance - 12 to 25 repetitions with light
resistance.
Strength and Endurance - 8 to 12 repetitions with
medium resistance
Strength - 1 to 8 repetitions with heavy resistance
5 A minimum of two (2) sets of each exercise is
recommended.
Two (2) to three (3) sets is most common.
6 When performing exercises at the front of the machine you
should stand on the tread plate or use the seated row foot
plate to steady your machine.
Seat Adjustments
To change the seat height, unscrew and pull out the T-knob
spring pin, then raise or lower the seat to the desired height.
See picture "A".
To change the seatback angle, unscrew and pull out the
T-knob spring pin, then adjust the seat back angle to the
desired position. See picture "B".
6
AB

Leg Extension
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Adjust the seatback to a
comfortable position.
3 Sit on the seat facing for-
ward.
4 Place the back of your legs
over the upper foam rollers and
place your shins against the
back of the lower foam rollers.
5 Extend your legs out and
up in front of you as shown.
Return to the starting position.
Main muscles used are quad-
riceps.
7

Standing Hip Adduction
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Stand facing one side of the
machine. Place the foot clos-
est to the rear of the machine
into the ankle cuff/handle. You
will need to adjust the size of
the ankle cuff/handle opening
and place around the ankle as
shown in the close up.
3 Stand on the treadplate with
your free foot. While holding
onto the machine for balance,
pull your foot across the front of
your stationary leg as shown.
Return to starting position.
Main muscles used are along
the inner thigh.
8

Standing Hip Abduction
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Stand facing one side of the
machine. Place the foot clos-
est to the front of the machine
into the ankle cuff/handle. You
will need to adjust the size of
the ankle cuff/handle opening
and place around the ankle as
shown in the close up.
3 Stand on the treadplate with
your free foot. While holding
onto the machine for balance,
pull your foot away and out
to the side of your body as
shown.
Main muscles used are along
the outer thigh.
9

Lat Pulldown
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Return to the front of the
machine and remove the lat bar
from the storage hook. Sit on
the seat facing the lat bar and
tower. Place your thighs under
the pads as shown.
3 Reach up and grab the lat
bar handles and pull down.
Return to the starting position.
4 You can perform variations
of the exercise by pulling the
bar down behind your head or
by leaning backwards. These
variations work the lat and
mid back muscles at different
angles.
Main muscles used are the lats
and mid back.
WARNING: Donotusethelatbar
as a chin-up bar when it is rest-
ing in its storage hooks. Failure
to comply with this warning may
result in injury and/or damage to
the machine.
10

Straight Arm Pullover
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Return to the front of the
machine and remove the lat bar
from the storage hook. Sit on
the seat facing forward.
3 Reach up and grab the lat
bar handles and pull down in
an arcing motion while keeping
the arms straight. Return to the
starting position.
Main muscles used are the lats,
mid back and triceps.
11

Upright Row
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Attach the straight bar han-
dle with a clip to the cable at the
lower end of the leg assembly
arm.
3 Stand facing towards the
rear of the machine on the
tread plate as shown.
4 Bend over to grasp the
straight bar handle and then
stand up straight. Keeping the
straight handle bar close to the
front of your body, raise it up
towards your chin. Try to keep
your elbows pointing up as
you raise the straight handle.
Return to the starting position.
Main muscles being used are
the traps, midback, and
shoulders.
12

Standing Row
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the lever-
age arm weight carriages.
2 Stand straddling the seat
and facing towards the rear of
the machine.
3 Grasp the press arm han-
dles as shown.
4 While keeping your back
straight, pull the handles toward
you. Return to the starting
position.
A variation on this exercise is
to keep your hands very close
together as if doing a T-bar
row.
Main muscles being used are
the traps, lats, midback, lower
back and shoulders.
13

Seated Row
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Attach the straight bar han-
dle with a clip to the cable at the
lower end of the leg assembly
arm.
3 Facing towards the rear of
the machine, raise the front half
of the tread plate to form the
rowing footrest.
4 Sit down on the floor facing
the machine and place your
feet on the rowing footrests.
Keep your knees slightly bent.
5 Bend over to grasp the
straight bar handle and then
straighten up. While keeping
the straight bar handle above
your knees, pull the handle
towards you. Return to the
starting position.
Main muscles being used are
the traps, midback, lower back
and shoulders.
14

Bench Press
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the lever-
age arm weight carriages.
2 Adjust the seatback to a
comfortable position.
3 Sit on the seat facing for-
ward.
4 Reach to your sides and
grab the bent arm handles
on the horizontal section as
shown.
5 While keeping your stomach
tight and back straight, press
the handles straight out in front
of you. Return to starting posi-
tion.
Variations of this exercise can
be achieved by changing the
seat height and/or the seatback
angle. You can perform the
exercise by holding the vertical
section of the handles. You
can also keep your arms close
to your body to place greater
emphasis on your shoulders
and triceps.
Main muscles used are the
pecs, shoulders and triceps.
15

Chest Fly
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the lever-
age arm weight carriages.
2 Adjust the seatback to a
comfortable position.
3 Sit on the seat facing for-
ward.
4 Reach to your sides and
grab the vertical sections of the
bent arm handles. With your
palms facing forward open your
arms out as shown.
5 Bring your hands together in
an arcing motion while keeping
your arms in a mildly bent posi-
tion. Be careful not to bump
your hands at the top position.
Return to starting position.
Variations of this exercise can
be achieved by changing the
seat height and/or the seatback
angle.
Main muscles used are the outer
pecs, shoulders and biceps.
16

Front Shoulder Raise
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Attach the straight bar han-
dle with a clip and chain to the
cable at the lower end of the leg
assembly arm.
3 Sit on the seat facing for-
ward.
4 Reach down and grab the
straight bar handle with both
hands as shown.
5 While keeping your stomach
tight and back straight, raise
the handles in an arcing motion
straight out in front of you to
shoulder height. Return to
starting position.
Main muscles used are the
shoulders and trapezius.
17

Lateral Shoulder Raise
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Attach the straight bar han-
dle with a clip and chain to the
cable at the lower end of the leg
assembly arm.
3 Sit on the seat facing side-
ways.
4 Reach down and grab the
straight bar handle with one
hand as shown.
5 In a slow and controlled
manner, raise the handle in
an arcing motion straight out
to your side. Stop at shoulder
height. Return to starting posi-
tion. Repeat the movement on
your opposite side.
Main muscles used are the
shoulders and trapezius.
18