USER`S MANUAL
Contents
1. Make photocopies of this page for scheduling and recording your workouts 26 Date MONDAY EXERCISE WEIGHT SETS REPS TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE weent sers REPS po Coo a aan NEM NEN Lo 0 E Coo S THURSDAY AEROBIC EXERCISE Date FRIDAY e SETS mes A E ULL Make photocopies of this page for scheduling and recording your workouts 27 PART LIST Model 49030 Key No Qty REMOVE THIS PART IDENTIFICATION CHART AND PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATION CHART AND PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE 2 0 6 Description Base Center Top Frame Center Upright Rear Upright Right Upright Right Stabilizer Side Top Frame Right Butterfly Arm Left Butterfly Arm Chin up Bar Safety Spotter Weight Carriage Carriage Stop Swivel Arm Weight Rest Left Weight Rest Hook Right Weight Rest Hook Rack Plate U bracket Pulley Plate Double U bracket Curl Bar 25mm Round Inner Cap Ankle Strap Ab Strap Cable Clip Cable Tool Hand Strap Barbell Ring Weight Clip 12 Extension Strap Oval Cap 60mm Square Inner Cap Top Frame Outer Cap 48mm Round Inner Cap Weight Stop Square Bushing Weight Bumper St2. STRENGTH PERFORMANCE SYSTEM Model No NTB49030 Serial No Nie USER S MANUAL Serial Number Decal Behind Backrest QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satis faction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge CUSTOMER HOT LINE 1 888 825 2588 Mon Fri 6 a m 6 p m MST A CAUTION Read all precautions and instruc Q tions in this manual before using www nordictrack com this equipment Save this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT Rm rs 2 IMPORTANT PRECAUTIONS tte re 3 BEFORE YOUIBEGIN Esc d a d go esl e EORR ER Ye AUR le eee ee 4 ASSEMBLY MP Aas RS DA E E e es as 5 ADJUSTMENTS wid ec on mata a marda 19 CABLE DIAGRAMS 5er rk an eR a iam E RC CR TR 21 TROUBLESHOOTING AND MAINTENANCE sse mre 23 EXERCISE GUIDELINES sss ad Rr ge IR e SR
3. should be ready to catch the barbell if you cannot complete a repetition If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING 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 ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the NordicTrack STRENGTH PERFORMANCE SYSTEM weight rack The weight rack offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovas cular system the weight rack will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight rack attachment If you have addi High Cable Butterfly Arm Weight Rest tional questions please call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is NTB49030 The serial number can be found on a decal attached to the weight rack see the fro
4. Button Bolt 73 and an M10 Nylon Locknut 62 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Grease C gt 52 14 15 16 17 18 Wrap the Carriage Cable 56 over a 3 1 2 Pulley 45 Attach the Pulley to the Center Top Frame 2 with an M10 x 192mm Button Bolt 64 and an M10 Nylon Locknut 62 Attach the end of the Carriage Cable 56 to a U bracket 19 with an M6 Nylon Locknut 63 Do not completely tighten the Locknut it should be tightened so that only two threads of the Cable show past the Locknut as shown in the inset drawing Locate the Butterfly Cable 53 Attach the Cable to the Left Butterfly Arm 9 with an M8 x 45mm Shoulder Bolt 81 an M8 Washer 94 and an M8 Nylon Locknut 82 Wrap the Butterfly Cable 53 over a V pulley 46 Attach the V pulley and a Long Cable Trap 88 to the Center Upright 3 with an M10 x 58mm Button Bolt 75 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Wrap the Butterfly Cable 53 under a 3 1 2 Pulley 45 Attach the Pulley to the Double U bracket 21 with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 10 19 Wrap the Butterfly Cable 53 over a V pulley 20 21 22 23 46 Attach the V pulley and a Long Cable
5. Top Frame 2 in the same manner 9 Orient the Chin up Bar 10 as shown Attach the Chin up Bar to a Side Top Frame 7 with two M10 x 70mm Button Bolts 77 two M10 Washers 65 and two M10 Nylon Locknuts 62 Do not tighten the Locknuts yet Attach the Chin up Bar 10 to the other Side Top Frame 7 in the same manner Tighten the M10 Nylon Locknuts 62 used in steps 1 9 10 11 12 13 Grease an M10 112mm Bolt 76 and the Right Butterfly Arm 8 in the indicated locations Attach the Arm to the Center Upright 3 with the Bolt an M10 Nylon Locknut 62 and two Butterfly Bolt Caps 52 Do not overtighten the Locknut the Butterfly Arm must be able to pivot easily Repeat this step with the Left Butterfly Arm 9 During steps 11 49 see the CABLE DIAGRAMS on pages 21 and 22 of this manual to verify prop er cable routing and for cable identification Locate the Carriage Cable 56 Insert an M8 x 19mm Shoulder Bolt 80 through the eyelet on the Cable and the Weight Carriage 12 Tighten an M8 Nylon Locknut 82 onto the Bolt Wrap the Carriage Cable 56 over a 3 1 2 Pulley 45 Attach the Pulley to the Center Top Frame 2 with an M10 x 192mm Button Bolt 64 and an M10 Nylon Locknut 62 Wrap the Carriage Cable 56 under a 3 1 2 Pulley 45 Attach the Pulley and a Short Cable Trap 47 at the second set of holes from the top of the two Pulley Plates 20 with an M10 x 54mm
6. or the Low Cable not shown in the same manner ADJUSTING THE WEIGHT RESTS Before performing an exercise that uses a barbell not included adjust the Weight Rests 15 to a comfort able height for lifting and replacing the barbell To move the Weight Rests lift the hooks on the Weight Rests off the Right Uprights 5 85 not shown Set the hooks over a new set of knobs on the Uprights A WARN ING Always set both Weight Rests 15 at the same height ADJUSTING THE SAFETY SPOTTER Before performing an exercise that uses a barbell not included adjust the Safety Spotter 11 to the height that is best suited for that exercise Moving the Safety Spotter will change the distance that the barbell can move First attach the barbell to the high cable see ATTACHING A BARBELL TO THE CABLES on page 20 Then pull the Pop Pin 61 out as far as it will go and move the Safety Spotter 11 to the position that will stop the barbell at the lowest point that you want it to go during the exercise Engage the Pop Pin into an adjustment hole in the Rear Upright 4 and turn it clockwise until it is tight 19 ATTACHING A BARBELL THE CABLES To use a barbell not included with the Safety Spotter not shown set the barbell on the Weight Rests 15 Slide a Barbell Ring 29 onto each end of the barbell and tighten the M6 x 13mm Button Screw 84 Attach each end of the High Cable 54 to a Barb
7. Attach the Pulley to the Base 1 with an M10 x 178mm Button Bolt 78 and an M10 Washer 65 Note A nylon locknut will be attached to the Bolt in step 45 Wrap the Base Cable 57 under a 3 1 2 Pulley 45 Attach the Pulley to the Base 1 with an M10 x 192mm Button Bolt 64 and an M10 Nylon Locknut 62 Attach the end of the Base Cable 57 to a U bracket 19 with an M6 Nylon Locknut 63 Do not completely tighten the Locknut it should be tightened so that only two threads of the Cable show past the Locknut as shown in the inset drawing 12 29 30 31 32 Route the Cable Tool 27 through the indicated Side Top Frame 7 Make sure that the Cable Tool is routed around the bolts in the Top Frame as indicated if the High Cable 54 rubs against a bolt damage may occur Locate the High Cable 54 Thread the end of the Cable without the Clip 42 into the Cable Tool 27 Make sure the Cable is inside of the indi cated rods on the Swivel Arm 14 Pull the High Cable 54 through the Side Top Frame 7 and remove it from the Cable Tool 27 Attach a 4 Pulley 89 inside the Swivel Arm 14 with an M10 x 54mm Button Bolt 73 two M10 Washers 65 two 7mm Spacers 48 and an M10 Nylon Locknut 62 Make sure the High Cable 54 rests in the groove of the Pulley Route the High Cable 54 around a 3 1 2 Pulley 45 and throug
8. Trap 88 to the Center Upright 3 with an M10 x 58mm Button Bolt 75 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Attach the Butterfly Cable 53 to the Right Butterfly Arm 8 with an M8 x 45mm Shoulder Bolt 81 an M8 Washer 94 and an M8 Nylon Locknut 82 Locate the Base Cable 57 Attach the eyelet of the Cable to the Base 1 with an M10 x 192mm Button Bolt 64 and an M10 Nylon Locknut 62 Wrap the Base Cable 57 over a 3 1 2 Pulley 45 Attach the Pulley to the Double U bracket 21 with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Wrap the Base Cable 57 under a 3 1 2 Pulley 45 Attach the Pulley to the Base 1 with an M10 x 192mm Button Bolt 64 and an M10 Nylon Locknut 62 11 24 25 26 27 28 Route the Base Cable 57 under the Rear Upright 4 and a 3 1 2 Pulley 45 Attach the Pulley to the Base 1 with an M10 x 192mm Button Bolt 64 and an M10 Nylon Locknut 62 Wrap the Base Cable 57 over a 3 1 2 Pulley 45 Attach the Pulley and a Short Cable Trap 47 at the second set of holes from the bottom of the two Pulley Plates 20 with an M10 x 54mm Button Bolt 73 and an M10 Nylon Locknut 62 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Wrap the Base Cable 57 under a 3 1 2 Pulley 45
9. materials Do not dispose of the packing and soapy water materials until assembly is completed 0027 d Assembly will be more convenient if you have e Tighten all parts as you assemble them unless Socket set a set of open end or closed end instructed to do otherwise wrenches or a set of ratchet wrenches Before beginning assembly make sure you understand the information in the box above Insert two M10 x 118mm Carriage Bolts 72 up through the Left Stabilizer 92 which has a warn ing decal in the indicated location Note It may be helpful to place tape over the heads of the Carriage Bolts to hold them in place Attach the Left Stabilizer 92 to the Base 1 with two M10 x 70mm Button Bolts 77 two M10 Washers 65 and two M10 Nylon Locknuts 62 Do not tighten the Locknuts yet Repeat this step with the Right Stabilizer 6 2 Attach the Rear Upright 4 to the Base 1 with two M10 x 178mm Button Bolts 78 four M10 Washers 65 and two M10 Nylon Locknuts 62 Make sure the large slot in the Upright is on the indicated side Do not tighten the Locknuts yet 3 Attach the Center Upright 3 to the Base 1 with two M10 x 178mm Button Bolts 78 four M10 Washers 65 and two M10 Nylon Locknuts 62 Do not tighten the Locknuts yet 4 Identify the Right and Left Uprights 5 85 by the location of the numbers and the high side of the Upright Orient the Right Up
10. FICATION CHART wodel NTB49030 R0304A M6 x 13mm Button Screw 84 M10 Washer 65 C M8 x 19mm Shoulder Bolt 80 M8 Washer 94 M8 x 45mm Shoulder Bolt 81 Xy N 27 I M10 x 178mm Button Bolt 78 M10 x 192mm Button Bolt 64 Q M10 x 48mm Button Bolt 74 M6 Washer 66 M10 x 54mm Button Bolt 73 M10 x 58mm Button Bolt 75 M10 Nylon Locknut 62 Q E M8 Nylon Locknut 82 2 r M6 x 70mm Screw 69 pA M6 Nylon Locknut 63 M10 x 70mm Button Bolt 77 7 XL OX M6 x 63mm Screw 68 M10 x 65mm Button Bolt 86 7 A M10 x 112mm Hex Bolt 76 LI M10 x 120mm Button Bolt 71 M10 x 118mm Carriage Bolt 72 7 R0304A EXPLODED DRAWING Model No NTB49030 Q Q a of aie aded S 9 S s ov E D evo e a n Sb y v v EL 666 ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m MST excluding holidays Please be prepared to give the followin
11. HAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product spec ified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instruct ed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 888 825 2588 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for serv ice where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping car ton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the service is covered by warranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or per formance of the product or damage
12. RR de Ue oe HR Rr a RR RON ic T 24 ORDERING REPLACEMENT PARTS 2 e Back Cover LIMITED WARRANTY ste iiie asics nated tuas a de uos s ieu a Ue estas inc Back Cover 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 begin ning assembly WARNING DECAL PLACEMENT The decal shown here has been placed on the weight rack If the decal is missing or illegible please call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the decal in the location shown in serious injury Read user s man ual and follow all wamings and op erating instructions prior to use Do not allow child ren on or around machine Replace label if damaged illegible or removed NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of serious injury read the following important precautions before using the weight rack Ue Read all instructions in this manual before using the weight rack Use the weight rack only as described in this manual It is the responsibility of the owner to ensure that all users of the weight rack are ade quately informed of all precautions Th
13. abilizer Outer Cap Short Swivel Rod Swivel Bearing Clip Clip Cover Left Spring 3 1 2 Pulley V pulley Short Cable Trap 7mm Spacer 12mm Spacer Key No Qty 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 R0304A Description Angled Square Inner Cap Round Bushing Butterfly Bolt Cap Butterfly Cable High Cable Low Cable Carriage Cable Base Cable Right Butterfly Pad Left Butterfly Pad Backrest Pop Pin M10 Nylon Locknut M6 Nylon Locknut M10 x 192mm Button Bolt M10 Washer M6 Washer M4 x 16mm Screw M6 x 63mm Screw M6 x 70mm Screw M10 x 36mm Button Bolt M10 x 120mm Button Bolt M10 x 118mm Carriage Bolt M10 x 54mm Button Bolt M10 x 48mm Button Bolt M10 x 58mm Button Bolt M10 x 112mm Bolt M10 x 70mm Button Bolt M10 x 178mm Button Bolt M10 x 25mm Button Bolt 8 x 19mm Shoulder Bolt 8 x 45mm Shoulder Bolt M8 Nylon Locknut M4 x 10mm Screw M6 x 13mm Button Screw Left Upright M10 x 65mm Button Bolt Snap Ring Long Cable Trap 4 Pulley Long Swivel Rod Right Spring Left Stabilizer Butterfly Arm Cap M8 Washer User s Manual Exercise Guide Hex Key Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts PART IDENTI
14. e groove of the Pulley 36 Attach a 3 1 2 Pulley 45 to the Center Top Frame 2 with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Make sure the High Cable 54 rests in the groove of the Pulley Route the High Cable 54 through the bracket on the Center Top Frame 2 14 37 Thread the end of the High Cable 54 into the Cable Tool 27 Route the Cable Tool and Cable through the Side Top Frame 7 Make sure that the Cable Tool is routed through the bolts in the Top Frame as indicated if the High Cable rubs against a bolt damage may occur Remove the Cable Tool from the Cable Hold a 3 1 2 Pulley 45 inside the High Cable 54 as shown Attach the Pulley inside the brack et on the Center Top Frame 2 with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 38 Make sure the High Cable 54 is routed under the indicated rods on the Swivel Arm 14 Attach a 4 Pulley 89 inside the Swivel Arm 14 with an M10 x 54mm Button Bolt 73 two M10 Washers 65 two 7mm Spacers 48 and an M10 Nylon Locknut 62 Make sure the High Cable 54 rests in the groove of the Pulley 39 Slide a Clip Cover 43 onto the High Cable 54 Hold an M6 Nylon Locknut 63 inside a Clip 42 and insert the High Cable 54 into the Clip and the Locknut Insert a screwdriver between the Locknut and the Clip Rotate the screwdriver the Clip and the Locknut together until two threads of t
15. e weight rack is intended for home use only Do not use the weight rack in any com mercial rental or institutional setting Use the weight rack only on a level surface Cover the floor beneath the weight rack to protect the floor Make sure all parts are properly tightened each time the weight rack is used Replace any worn parts immediately Keep children under 12 and pets away from the weight rack at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Always set both weight rests at the same height 10 11 12 13 15 Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Replace all cables at least every two years The weight rack is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not place more than 310 pounds including the barbell on the weight rests Do not place more than 150 pounds on the weight car riage Note The weight rack is designed to be used with an Olympic barbell The weight rack does not include a barbell or weights Always place an equal amount of weight on each side of the weight carriage or barbell Always secure the weights with the weight clips when they are mounted on the weight carriage Always exercise with a partner Your partner
16. ed and used to schedule and record your work outs List the date the exercises performed the resist ance used and the numbers of sets and repetitions completed Record your weight and key body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh 25 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H I J K L M N 5 T U V W X Date MONDAY EXERCISE WEIGHT SETS REPS TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE weent sers REPS po Coo a aan NEM NEN Lo 0 E Coo S THURSDAY AEROBIC EXERCISE Date FRIDAY e SETS mes A E ULL
17. ed manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected See the muscle chart on the next page 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 24 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 work out 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 The chart on pages 26 and 27 of this manual can be pho tocopi
18. ell Ring A WARNING Use only an Olympic barbell not included with the Barbell Rings 29 Always disconnect the barbell from the High Cable 54 when performing an exercise that does not require it the barbell could be lift ed off the weight rests and fall ADDING WEIGHTS TO THE WEIGHT CARRIAGE OR BARBELL Slide the desired amount of weight not included onto the weight tube on the Weight Carriage 12 or the barbell not included Secure the weight to the Weight Carriage with Weight Clips 30 Do not place weights on the Weight Carriage 12 when performing exercises that use the barbell A WARNING Do not place more than 150 pounds on the Weight Carriage 12 Do not place more than 310 pounds including the barbell on the Weight Rests 15 Always place the same amount of weight on each side of the Weight Carriage or barbell Always secure the weights to the Weight Carriage with Weight Clips 30 20 Barbell CABLE DIAGRAMS The cable diagrams on the following pages show the proper routing of the Butterfly Cable 53 the High Cable 54 the Low Cable 55 the Carriage Cable 56 and the Base Cable 57 Use the diagrams to make sure that the cables have been assembled correctly If the cables have not been correctly routed the weight rack will not function properly and damage may occur The numbers show the correct route for each cable High Cable 54 Length 24 feet 7 inc
19. est 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 mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by com pleting 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 bal anced 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 elliptical or exercise bike 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 exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as t
20. g information The MODEL NUMBER of the product NTB49030 The NAME of the product NordicTrack STRENGTH PERFORMANCE SYSTEM weight rack The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the center of this manual LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack STRENGTH PERFORMANCE SYSTEM weight rack Product is warranted to be free of all defects in material and workmanship WHO IS COVERED The original purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the product frame for five years after the date of pur chase ICON warrants all other parts for one year after the date of purchase Labor is covered for one year WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or component pro viding the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual W
21. h the bracket on the Center Top Frame 2 Attach the Pulley inside the bracket with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Route the High Cable 54 around a 3 1 2 Pulley 45 and through the indicated tube on the Center Top Frame 2 Make sure the Cable is routed over the bolts as indicated Attach the 3 1 2 Pulley 45 to Center Top Frame 2 with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Cable Tool 33 Wrap the High Cable 54 over a 3 1 2 Pulley 45 Attach the Pulley inside the Center Top Frame 2 with an M10 x 65mm Button Bolt 86 two M10 Washers 65 two 12mm Spacers 49 and an M10 Nylon Locknut 62 34 Wrap the High Cable 54 under a 3 1 2 Pulley 45 Attach the Pulley and a Short Cable Trap 47 at the top hole in the indicated U bracket 19 with an M10 x 54mm Button Bolt 73 and an M10 Nylon Locknut 62 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley 35 Route the High Cable 54 up through the indicat ed tube on the Center Top Frame 2 Make sure the Cable is routed over the bolts in the Center Top Frame in the manner shown in step 32 Attach a 3 1 2 Pulley 45 inside the Center Top Frame 2 under the High Cable 54 with an M10 x 65mm Button Bolt 86 two M10 Washers 65 two 12mm Spacers 49 and an M10 Nylon Locknut 62 Make sure the Cable rests in th
22. he Cable show past the Locknut Slide the Clip Cover 43 over the Clip 42 40 Route the Cable Tool 27 through the Left Stabilizer 92 Make sure that the Cable Tool is routed around the bolts in the Stabilizer as indicated if the Low Cable 55 rubs against a bolt damage may occur Locate the Low Cable 55 Thread the end of the Cable without the Clip 42 into the Cable Tool 27 Make sure the Cable is inside the indicat ed rod on the Swivel Arm 14 Pull the Cable through the Left Stabilizer 92 Remove the Cable from the Cable Tool Attach a 4 Pulley 89 inside the Swivel Arm 14 with an M10 x 54mm Button Bolt 73 two M10 Washers 65 two 7mm Spacers 48 and an M10 Nylon Locknut 62 Make sure the Low Cable rests in the groove of the Pulley 15 41 42 43 44 45 Route the Low Cable 55 around 3 1 2 Pulley 45 and through the bracket on the Base 1 Attach the Pulley inside the bracket with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Route the Low Cable 55 around a 3 1 2 Pulley 45 and through the bracket on the Base 1 Make sure the Cable is routed under the bolts in the Base Attach the Pulley inside the bracket with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Wrap the Low Cable 55 under a 3 1 2 Pulley 45 Attach the Pulley inside the Base 1 with the M10 x 178mm Button Bolt 78 and the M10 Washer 65 used i
23. he number of repetitions or sets completed is an individual matter It is important to avoid overdo ing 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 immedi ately 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 pro gram 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 deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es 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 uncontroll
24. hes Butterfly Cable 53 Length 8 feet 5 inches Carriage Cable 56 Length 10 feet 1 inch 21 Base Cable 57 Length 15 feet 1 inch Low Cable 55 Length 23 feet 11 inches 22 TROUBLESHOOTING AND MAINTENANCE Make sure all parts are properly tightened each time the weight rack is used Replace any worn parts immediately The weight rack can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents TIGHTENING THE CABLES Woven cable the type of cable used on the weight rack can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened Make sure that the cables are not too tight or the weight carriage will be lifted Slack can be removed in the following ways See drawing A Remove the M10 x 54mm Button Bolt 73 and the M10 Nylon Locknut 62 attaching the lower 3 1 2 Pulley 45 and the Short Cable Trap 47 to the Pulley Plates 20 Use the Bolt and Locknut to reattach the Pulley and Cable Trap to the next set of holes closer to the center of the Pulley Plates Repeat until the cables are tight See drawing B Remove the M10 x 54mm Button Bolt 73 and the M10 Nylon Locknut 62 attaching the 1 2 Pulley 45 and the Cable Trap 47 to a U bracket 19 Use the Bolt and Locknut to reattach the Pulley and Cable Trap to the other set of holes in the U bracket See drawing B Tighten the M6 Nylon Locknu
25. ke sure that the Cable Tool is routed around the bolts in the Stabilizer as indicated if the Cable rubs against a bolt damage may occur Remove the Cable from the Cable Tool Make sure the Low Cable is routed over the rods on the Swivel Arm 14 Attach a 4 Pulley 89 inside the Swivel Arm 14 with an M10 x 54mm Button Bolt 73 two M10 Washers 65 two 7mm Spacers 48 and an M10 Nylon Locknut 62 Make sure the Low Cable 55 rests in the groove of the Pulley Slide a Clip Cover 43 onto the Low Cable 55 Hold an M6 Nylon Locknut 63 inside a Clip 42 and insert the Low Cable 55 into the Clip and the Locknut Insert a screwdriver between the Locknut and the Clip Rotate the screwdriver the Clip and the Locknut together until two threads of the Cable show past the Locknut Slide the Clip Cover 43 over the Clip 42 Press two Oval Caps 32 into the Base 1 17 51 Attach the Backrest 60 to the Center Upright 3 with two M6 x 70mm Screws 69 and two M6 Washers 66 52 Identify the Right Butterfly Pad 58 see the inset drawing Attach the Pad to the Right Butterfly Arm 8 with two M6 x 63mm Button Bolts 68 and two M6 Washers 66 Attach the Left Butterfly Pad 59 to the Left Butterfly Arm 9 in the same manner Q Q 0 Q 00 0 RR 53 Locate the Weight Rest 15 with the Right Weight Rest Hook 17 at
26. n step 26 and a 12mm Spacer 49 Make sure the 3 1 2 Pulley 45 attached in step 26 is reattached to the Base as shown in step 26 Wrap the Low Cable 55 over a 3 1 2 Pulley 45 Attach the Pulley and a Short Cable Trap 47 at the bottom hole in the indicated U brack et 19 with an M10 x 54mm Button Bolt 73 and an M10 Nylon Locknut 62 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Route the Low Cable 55 through the Base 1 in the manner shown in step 42 Make sure the Cable is routed under the bolts in the Base 1 Hold a 3 1 2 Pulley 45 over the Low Cable 55 Attach the Pulley inside the Base 1 with the M10 x 178mm Button Bolt 78 used in step 43 a 12mm Spacer 49 an M10 Washer 65 and an M10 Nylon Locknut 62 16 46 47 48 49 50 Route the Low Cable 55 around 3 1 2 Pulley 45 and through the bracket on the Base 1 Attach the Pulley inside the Base with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Make sure the Cable is in the groove of the Pulley Wrap the Low Cable 55 around a 3 1 2 Pulley 45 Attach the Pulley inside the bracket on the Stabilizer 1 with an M10 x 48mm Button Bolt 74 and an M10 Nylon Locknut 62 Thread the end of the Low Cable 55 into the Cable Tool not shown Route the Cable Tool and Cable through the Right Stabilizer 6 Ma
27. nt cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 85 in Width 60 in Length 68 in Safety Spotter Left Side Backrest Low Cable Note The terms right side and left side are determined relative to a person facing away from the weight rack they do not correspond to right and left on the drawings in the manual Weight Carriage ASSEMBLY As you assemble the weight rack make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings Everything in this manual is designed to ensure For help identifying small parts use the PART that the weight rack can be assembled success IDENTIFICATION CHART fully by anyone However it is important to real ize that the versatile weight rack has many parts The following tools not included are required and that the assembly process will take time for assembly Most people find that by setting aside plenty of time assembly will go smoothly Two adjustable wrenches e One rubber mallet Before beginning assembly carefully read the following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver Place all parts in a cleared area and remove the Lubricant such as grease or petroleum jelly packing
28. right 5 as shown and attach it to the Right Stabilizer 6 with the two M10 x 118mm Carriage Bolts 72 and two M10 Nylon Locknuts 62 Do not tighten the Locknuts yet Attach the Left Upright 85 to the Left Numbers Stabilizer not shown in the same manner 5 Slide two Weight Stops 36 onto the Weight Carriage 12 Slide the Carriage Stop 13 and the Weight Carriage 12 onto the Rear Upright 4 as shown 6 Pull the Pop Pin 61 out as far as it will go and slide the Safety Spotter 11 onto the Rear Upright 4 Engage the Pop Pin into an adjust ment hole in the Upright Numbers 4 Adjustment Hole Q Q 20 0 20 00 0 0 7 Attach the Center Frame 2 to the Rear Upright 4 with two M10 x 178mm Button Bolts 78 four M10 Washers 65 and two M10 Nylon Locknuts 62 Do not tighten the Locknuts yet Attach the Center Top Frame 2 to the Center Upright 3 in the same manner 8 Attach a Side Top Frame 7 to the Right Upright 5 with two M10 x 120mm Button Bolts 71 two M10 Washers 65 and two M10 Nylon Locknuts 62 Do not tighten the Locknuts yet Attach the Side Top Frame 7 to the Center Top Frame 2 with two M10 x 70mm Button Bolts 77 two M10 Washers 65 and two M10 Nylon Locknuts 62 Do not tighten the Locknuts yet Attach the other Side Top Frame not shown to the Left Upright not shown and the Center
29. s with respect to any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 206369 R0304A Printed in China 2003 ICON IP Inc
30. t 63 onto the Carriage Cable 56 or the Base Cable 57 a couple of turns See drawing C Additional slack can be removed from the cables by tightening a cable into the M6 Nylon Locknut 63 inside a Clip 42 To do this pull the Clip Cover 43 back and use a pair of pliers or screwdriver to tighten the Locknut Replace the 5 Cover Cable ie 42 Note If a cable tends to slip off the pulleys often the cable may have become twisted Remove the cable and re install it If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual Replace all cables at least every two years 23 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 mus cles will continually adapt and grow as you progres sively 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 R
31. tached to it Set the hooks on the Weight Rest over a set of knobs on the Right Upright 5 Repeat this step with the other Weight Rest not shown Always set both Weight Rests 15 at the same height 54 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the following page Before using the weight rack pull each cable a few times to make sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAMS on pages 21 and 22 of this manual for proper cable routing If there is any slack in the cables you will need to remove the slack by tightening the cables See TROUBLESHOOTING AND MAINTENANCE on page 23 18 ADJUSTMENTS This section explains how to adjust the weight rack Make sure all parts are properly tightened each time the weight rack is used Replace any worn parts immediately The weight rack can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ATTACHING ACCESSORIES The Curl Bar 22 can be attached to a Clip 42 For some exercises the 12 Extension Strap 31 should be attached between the Clip and the Curl Bar with a Cable Clip 26 The Curl Bar and the other accessories can be attached to the High Cable 54
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