Here are some basic set-up directions (http://www.livestrong.com/article/426273-how-to-set-up-the-total-gym-machine/) and it references a user's manual on the Total Gym website (http://www.totalgymdirect.com/manual.php). The Total Gym website also has exercises (http://www.totalgymdirect.com/total-gym-exercises.php).
Hope this helps!
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