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Fine adustment - shimano sora triple flight deck

How do you adjust the front and rear mechs of a shimano sora triple flight deck as I'm having difficulty fine tuning it so the cages do not rub the chain through all the gears. I took it to a bike shop but it's not a lot better and want to do it myself. I could easily adjust non sis chainset but I am struggling with this one. Is there a decent shimano manual for this model?

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