Vision Fitness ST730 User manual

ST730
MULTI-LAT
Assembly &
Owner’s Guide

2

3
ASSEMBLY GUIDE . . . . . . . . . . . . . . . . 4
HARDWARE BAGS . . . . . . . . . . . . . . . . 6
STEP 1: ORANGE BAG . . . . . . . . . . . . . 9
STEP 2: BLUE BAG . . . . . . . . . . . . . . . 10
STEP 3: PINK BAG . . . . . . . . . . . . . . . 11
STEP 4: GREEN BAG . . . . . . . . . . . . . . 12
STEP 5: CABLE #1 . . . . . . . . . . . . . . . 13
STEP 6: CABLE #2 . . . . . . . . . . . . . . . 14
STEP 7: BLACK BAG . . . . . . . . . . . . . . 15
STEP 8: YELLOW BAG . . . . . . . . . . . . 16
ASSEMBLY GUIDE OWNER’S GUIDE
RESISTANCE TRAINING BENEFITS
& TIPS, WORKOUT VARIATIONS . . . . . . 18
TRAINING PROGRAMS . . . . . . . . . . . . 19
STRETCHING . . . . . . . . . . . . . . . . . . . 20
MAINTENANCE SCHEDULE . . . . . . . . . . 22
COMMERCIAL WARRANTY . . . . . . . . . . 23
WORKOUT LOGS . . . . . . . . . . . . . . . . 24
Table of Contents

4
To avoid possible damage to this Multi-Lat, please follow these assembly steps in the correct order. Before
proceeding, find your new Multi-Lat serial number located on the side of the main floor support (AT1), and enter here:
Refer to this number when calling for service, and enter this serial number on your Warranty Card and in your
own records. Be sure to read your Owner’s Guide before using your new Multi-Lat.
If any parts, hardware or tools are missing, please call 1.800.335.4348, Extension 12
NOTE: During assembly, it is recommended to ensure that all bolts are in place and partially threaded before completely
tightening any one bolt. During assembly steps 1 thru 4, do not completely tighten any bolts until completion of Step 4.
Assembly &
Owner’s Guide
ST730
MULTI-LAT

5
Serial #
General Warning
Decal
2
STEP
1
STEP
3
STEP
4
STEP
7
STEP
5
STEP
8
STEP
6
STEP

ORANGE BAG
6
HARDWARE INCLUDED
BLUE BAG
10.2 x 22 x 2
Flat Washer
Quantity: 14
M10 Nylon Nut
Quantity: 7
M10 x 72 Bolt
Quantity: 7
M5 x 10 Bolt
Quantity: 4
5.1 x 9.3 x 1.3
Lock Washer
Quantity: 4
10.2 x 22 x 2
Flat Washer
Quantity: 4
M10 Nylon Nut
Quantity: 2
M10 x 70 Bolt
Quantity: 2
5.3 x 10 x 1.0
Flat Washer
Quantity: 4

GREEN BAG
7
HARDWARE INCLUDED
PINK BAG
M5 x 10 Bolt
Quantity: 20
5.3 x 10 x 1.0
Flat Washer
Quantity: 20
5.1 x 9.3 x 1.3
Lock Washer
Quantity: 20
M8 x 62 Bolt
Quantity: 2
8.4 x 15.5 x 1.6
Flat Washer
Quantity: 4
M8 Nylon Nut
Quantity: 2
Stopper Ring
(illustration not to scale)
Quantity: 1
10.2 x 22 x 2
Flat Washer
Quantity: 12
M10 Nylon Nut
Quantity: 6
M10 x 95 Bolt
Quantity: 2
M10 x 98 Bolt
Quantity: 4
M6 x 15 Bolt
Quantity: 4

8
HARDWARE INCLUDED
BLACK BAG
YELLOW BAG
M5 x 10 Bolt
Quantity: 36
5.3 x 10 x 1
Flat Washer
Quantity: 20
10.2 x 22 x 2
Flat Washer
Quantity: 2
M10 x 25 Bolt
Quantity: 6
Pull Pin
Quantity: 1
5.3 x 10 x 1
Flat Washer
Quantity: 4
5.1 x 9.3 x 1.3
Lock Washer
Quantity: 4
M5 x 15 Bolt
Quantity: 4
M10 x 75 Bolt
Quantity: 1
M10 Nylon Nut
Quantity: 1
M5 Nylon Nut
Quantity: 2
5.1 x 9.3 x 1.3
Lock Washer
Quantity: 4

AG1
AG1
AT2
AT2
AT3
AT3
AT1
AT1
C05
C05
9
1
STEP
• NOTE: It is recommended that all
bolts in Steps 1 thru 4 are loosely
fastened. Tighten all hardware at
the conclusion of Step 4
• With the flat side down, place the left
foot support (AT2) up against the main
floor support (AT1), aligning the three
holes along bottom of both pieces. Place
three bolts (M10x72) and three flat washers
(10.2x22x2) through left foot support and
main floor support. Take right foot support
(AT3) and slide onto bolts sticking out
other side of main floor support (AT1).
Place a flat washer (10.2x22x2) on each
bolt, and partially thread one nylon nut
(M10) on each bolt. Do not place bolts
through other remaining holes until next step!
• Stand the upright frame (AG1), placing
the end with four holes in the broad side,
into the remaining slot between the left
and right foot supports. Make sure the
rollers on the upright are facing the seat
support. Use four bolts (M10x72), eight
flat washers (10.2x22x2), and four nylon
nuts (M10) to secure the upright.
• Attach a bracket (C05) to each side of
the upright frame (AG1) with two bolts
(M5x10), two lock washers (5.1x9.3x1.3),
and two flat washers (5.3x10x1.0).
ORANGE BAG

10
2
STEP
• With the weight stack tower (AB1)
standing upright, slide it against the
T-shaped bracket at the end of the main
floor support (AT1) (with the “Front” sticker
facing the rest of the machine). Line up the
holes at the bottom of the weight stack
tower with the holes in the main floor
support. Secure the connection with two
bolts (M10x70), four flat washers
(10.2x22x2), and two nylon nuts (M10).
BLUE BAG
AT1
AT1
AB1
AB1
“Front” Sticker

11
3
STEP
• Secure top and bottom shield brackets
(B10) to weight stack tower using bolts
(M5x10), lock washers (5.1x9.3x1.3),
and flat washers (5.3x10x1.0) provided.
Repeat for all side brackets (BO9).
• Place two rubber weight plate bumpers
(Z25) over the holes in the lower cross
tube of the weight stack tower. With the
horizontal holes of the guide rods at the
top, place the guide rods (KO5) over and
through the rubber weight plate bumpers
into the weight stack tower (AB1). Let the
guide rods tilt forward from the tower.
Slide each of the 20 weight plates (KO2)
over both of the guide rods on top of one
another. Place the header weight plate
(KO1) over both guide rods on top of
other weight plates. Slide the stopper ring
(Z39) over the top of the right guide.
Position the bottom edge of the ring 11.5”
from the top edge of the guide rod.
Tighten the set screw firmly.
• Make sure rubber guide rod sleeves
(Z24) are in place in top holes of the
weight stack tower. Lift the guide rods into
top of weight stack tower until holes in the
guide rod are lined up with the horizontal
holes on the top of the weight stack tower.
Insert a bolt (M8x62) and flat washer
(8.4x15.5x1.6) through each guide rod
and fasten with a flat washer
(8.4x15.5x1.6) and a nut (M8).
• Remove the nut from pulley bracket E.
Slip the loose end of the weight selector
tether around the threaded rod of pulley
bracket E. Thread the nut back on. Thread
pulley bracket E at 0.75” into the header
plate (K01). Tighten nut to the weight
selector rod. Make sure the pulley bracket
is positioned parallel to the guide rods.
PINK BAG
B10
B10
B09
B09
Z25
Z25
K05
K05
AB1
AB1
K02
K02
K01
K01
Z24
Z24
Z39
Z39
E

12
4
STEP
• Attach the bearing tubes (AF2) to the over-
head lat arm (AC2) with four bolts (M6x15).
• Lift the overhead lat arm (AC2) and set
atop the upright frame (AG1) and the brackets
in the weight stack tower (AB1). Slide two
bolts (M10x98) with two flat washers
(10.2x22x2) up through each bracket on
weight stack tower and secure with two flat
washers (10.2x22x2) and two nylon nuts
(M10). Secure to top of upright frame by
sliding two bolts (M10x95) with two flat
washers (10.2x22x2) down through holes in
overhead lat arm. Secure with two flat washers
(10.2x22x2) and two nylon nuts (M10).
Tighten all hardware.
GREEN BAG
AB1
AB1
AC2
AC2
AF2
AF2
AG1
AG1

13
A
C
J
D
FG
H
I
K
E
B
F17
AF2
AF1
5
STEP
• Remove pulley A from the left overhead
pulley bracket (AF2) and guide one end of
cable #1 (F17) through housing on the
bracket. Reinstall pulley, making sure
cable is between pulley and small roller in
front of the bracket. Guide the cable
along the overhead arm, through pulleys
B, C, and D. Remove pulley E from weight
stack pulley bracket, reinstalling after guiding
the cable through. Bring cable back up
weight stack and around pulleys F, G, and
H. Remove pulley I from the right side
overhead pulley bracket and guide end of
cable through housing. Reinstall the pulley
with cable in between it and small roller.
• Take the floating tri-pulley bracket
assembly (AF1) and hang the upper left (J)
and right (K) pulleys from the cable (F17)
you just installed. In between pulleys B
and C on the overhead lat arm, pull the
cable down and wrap around pulley J on
the assembly. Repeat on the other side by
wrapping the cable around pulley K, after
pulling down between pulleys G and H.
See diagram for clarification.
CABLE #1

14
6
STEP
• Remove pulley M and one of the rollers
(GO9) in the front of the upright frame
(AG1). Guide the bolt end of cable #2
(F18) through the hole, routing towards the
rear in upright frame (AG1), and reinstall
roller (G09) and pulley M for the cable to
wrap around (bottom). Remove the bottom
pulley (L) on the floating tri-pulley (AF1),
place the cable (F18) inside, and reinstall
pulley. Guide the cable back down
towards the pulley bracket in the upright
frame, and thread the cable bolt into the
hole behind pulley M, making sure the
bolt is threaded in as far as possible
(0.5” minimum). Tighten the nut to the
connection point.
CABLE #2
L
M
G09 F18
AG1
AF1

15
Q03
Q03
Q02
Q02
Q01
Q01
B09
B09
B11
B11
Q05
Q06
Q04
AC2
C09
7
STEP
• Loosely attach each of the two shield
mounting brackets (B11) to the underside
of the overhead lat arm (AC2) with two
bolts (M5x10), two lock washers
(5.1x9.3x1.3), and two flat washers
(5.3x10x1)
• Align holes in rear shield (QO3) with
the holes in the brackets (BO9 & B11) on
the back side of the weight stack; loosely
secure using 8 bolts (M5x10). Take the left
(QO1) and right (QO2) side shields and
repeat on front side of weight stack tower
using five bolts (M5x10) for each shield.
Tighten all bolts.
• Loosely mount the left (QO5) and right
(QO6) covers to the brackets (C09) on the
overhead lat arm (AC2) using three bolts
(M5x10) and three flat washers
(5.3x10x1) on each shield. Place the front
shield (QO4) on front and mount using
eight bolts (M5x10) and eight flat washers
(5.3x10x1). The center holes on each side
need a flat washer (5.3x10x1) and a nut
(M5) attached on the inside of the shield.
Tighten all bolts.
BLACK BAG

16
AT4
EC8
AG3
AB1
AE1
B14
AT1
T17
8
STEP
• Slide the thigh support post (AT4) into
the seat support opening (AT1). Thread
pull pin (T17) into hole on the front of the
seat support (AT1) until it latches into
place.
• Mount the seat onto the seat support
using six bolts (M10x25).
• Attach the two bar storage snap hooks
(B14) to the side of the weight stack tower
(AB1) with four bolts (M5x15), four spring
washers (5.1x9.3x1.3), and four flat
washers (5.3x10x1).
• Attach the instructional placard (AG3) to
the front of the upright frame by sliding a
bolt (M10x75) and a flat washer
(10.2x22x2) through the four holes.
Fasten with another flat washer
(10.2x22x2) and a nut (M10).
• Attach row handle (AE1) to the karabiner
at the center of the upright frame. Attach
the aluminum bar (EC8) to either the dual
karabiners at the top or to the snap hooks
(B14). The same can be done with the
two co-molded handles.
YELLOW BAG

17

18
RESISTANCE TRAINING BENEFITS AND TIPS
Always consult a physician before starting an exercise program.
To be successful in your exercise program, it is important to develop an understanding of the basic principles of
resistance training. Now that you have assembled your VISION FITNESS gym, it is only natural that you want to
get started immediately. First, determine a few realistic, short term goals and expectations for yourself. Choose an
appropriate exercise routine that best suits your individual needs. Any of the 3 programs, explained in the Training
Programs section below, is a great starting point.
Warm up properly before engaging in 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 ensure that you work the proper muscle groups.
Know your limitations. If you are new to resistance training or are starting back, after an extended layoff, start slowly
and build foundational strength over a longer period of time.
Pay attention to your breathing. As a general rule of thumb: inhale on the non-exertion part of the movement and
exhale during the exertion portion. Never hold your breath.
Keep in mind how important the recovery phase is in achieving your goals. The general rule is to allow a minimum
of 48-72 hours before training the same muscle/s. If you still experience soreness after this period of time has
elapsed, take a few additional days until the soreness has subsided.
Use this manual to guide you through the basic exercises you can perform on your VISION FITNESS gym. To achieve
maximum results and avoid possible injury, consult a fitness professional to formulate a complete exercise program.
WORKOUT VARIATIONS
NEUTRAL GRIP OVERHAND OR PRONATED GRIP
UNDERHAND OR SUPINATED GRIP

19
TRAINING PROGRAMS
MUSCULAR ENDURANCE
A program that stresses moderate intensity, a lower amount of resistance, and higher repetitions (anywhere from
13-100 or more). These types of sets will take longer to complete. This type of training conditions the muscles for
activities that stress the slow twitch muscle fibers of your body. This is beneficial for sustaining energy over moderate
periods of time.
MUSCULAR STRENGTH
A program that stresses high intensity, a higher amount of resistance, and lower repetitions (anywhere from 6-12).
These types of sets will take a shorter period of time to complete. This type of training conditions the muscles for
activities that stress the fast twitch muscle fibers of the body. This is beneficial for activities that require short bursts
of speed and power.
SPRINT 8
This program is exclusive to VISION FITNESS exercise equipment. This is a program that stresses high intensity, a
moderate amount of resistance, and as many repetitions that a person can perform in a specified period of time
(usually 20-30 seconds). This program works especially well for the time crunched exerciser. It allows you to work
both the slow and fast twitch muscle fibers of the body. This program gives you a good cardiovascular and strength
workout. The thing that is most appealing about this program is that an individual can complete it in 20 minutes.
This is how the program works:
The person picks the number of exercises they want to perform. Examples would be 1, 2, 4, or 8 exercises. The
individual completes a 3 minute warm up with a brisk walk or on a piece of cardiovascular equipment. After the
warm up is complete, the user begins performing the first exercise maintaining a high intensity pace throughout the
determined amount of time (20-30 seconds). After this period of time, the individual can perform an active, low
intensity recovery phase, stretching, or complete rest. This should last 1.5-2 minutes or less, if you are at a higher
fitness level. After the recovery phase, the individual performs the second high intensity exercise for the required
amount of time (20-30 seconds). This is followed by the second recovery phase. This process repeats until you are
done with 8 high intensity intervals. Finish the workout by completing a 3-5 minute very low intensity cool down.

20
STRETCHING
Flexibility Training is not associated with fitness as often as cardiovascular exercise or Strength Training, even
though it is just as important. A good stretching program will help to maintain flexibility of the hips and lower
back. A flexible person will be less likely to injure themselves in common activities, such as reaching, twisting and
turning, or in uncommon activities such as the annual softball tournament.
Before stretching, take a few minutes to warm up the muscles because stretching a cold muscle can cause injury.
Start your stretch slowly, exhaling as you gently stretch the muscle. Try to hold each stretch 15 to 30 seconds.
Don’t bounce when you stretch. Holding a stretch offers less chance of injury. Don’t strain or push a muscle too
far. If it hurts, ease up. Here are a few stretches you can incorporate into your exercise program:
SEATED TOE TOUCH
(HAMSTRINGS & LOWER BACK)
Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers toward your toes, exhaling as you
go. Hold for 15 to 30 seconds. Return to the start position, and repeat as
necessary.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand
and hold to stretch. Your knee should be pointing toward the floor. Hold
the stretch for 15 to 30 seconds. Repeat with your right leg, and continue
to alternate as necessary.
STANDING CALF STRETCH
Standing about three to four feet from the wall, take one step forward with
your right foot. Place your hands on the wall in front of you. Bend your right
leg slowly, using your movement to control the amount of stretch in the left
calf. Your left heel should remain on the ground. Slowly bring yourself back
to the starting position and switch legs. Repeat as necessary.