USER`S MANUAL
Contents
1. Have one person hold the tabs on the Seat Frame Bushing 44 inside of the holes in the Seat Frame 9 Pull the Seat Knob 48 out as far as it will go and slide the Seat Frame into the Seat Upright 8 Press the Seat Frame Bushing into the top of the Seat Upright so that the tabs snap into the slots in the Upright Engage the Knob into the Seat Frame Be careful not to pinch your fingers as you complete this step Attach the Leg Developer Plate 18 to the Leg Developer 10 with two M10 x 82mm Carriage Bolts 82 and two M10 Nylon Locknuts 101 Lubricate the 1 2 x 76mm Button Head Bolt 84 with grease Attach the Leg Developer 10 to the Seat Frame 9 with the Bolt and a 1 2 Nylon Locknut 100 Do not overtighten the Locknut the Leg Developer must be able to pivot easily 15 38 Attach the Seat 14 to the Seat Frame 9 with two M6 x 50mm Button Head Screws 91 and an M6 x 63mm Button Head Screw 92 39 Attach the Right Leg Pad 19 to the Leg Developer Plate 18 with two M8 x 19mm Button Head Bolts 88 Attach the Left Leg Pad 20 in the same man ner 40 Attach a Leg Developer Strap 43 to the Leg Developer 10 with an M8 x 12 5mm Button Head Shoulder Screw 83 Attach the other Leg Developer Strap 43 in the same manner 41 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 Before2. Right Press Cable 41 Length 214 inches Left Press Cable 41 Length 214 inches 21 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 weight 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 weight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing more sets rather than by using high amounts of weight Weight Loss To lose weight use a l
3. 8 Attach the Top Frame 5 to the Backrest Frame 6 with an M10 x 217mm Button Head Bolt 75 and an M10 Nylon Locknut 101 Tighten the M10 Nylon Locknuts 101 used in steps 1 8 Cable Assembly During steps 9 through 30 refer to the CABLE DIAGRAMS on page 21 of this man ual to verify proper cable routing Locate the High Cable 63 which has a bolt on each end Attach one end of the Cable to a U bracket 62 with an M6 Nylon Locknut 103 Thread the Locknut onto the end of the Cable so that two threads show past the Locknut see the inset drawing Wrap the High Cable 63 over a 3 1 2 Pulley 56 Attach the Pulley to the Top Frame 5 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 10 11 12 13 Wrap the High Cable 63 under a 3 1 2 Pulley 56 Attach the Pulley to the indicated bracket on the Base 1 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Note The following three steps show the sys tem from the reverse side for clarity Wrap the High Cable 63 over a 3 1 2 Pulley 56 Attach the Pulley to the indicated bracket on the Top Frame 5 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Wrap the High Cable 63 over a 3 1 2 Pulley 56 Attach the Pulley to the indicated bracket on the Top Frame 5 with an M10 x 46mm Button Head Bolt 76
4. and an M10 Nylon Locknut 101 Wrap the High Cable 63 under a 3 1 2 Pulley 56 in the direction shown Attach the Pulley to the bracket on the Top Weight 27 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 8 KL 7 SN D Bracket 14 Wrap the High Cable 63 over a 3 1 2 Pulley 56 Attach the Pulley to the indicated bracket on the Top Frame 5 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 15 Wrap the High Cable 63 over a 3 1 2 Pulley 56 Attach the Pulley to the indicated bracket on the Top Frame 5 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 16 Wrap the High Cable 63 under a 3 1 2 Pulley 56 Attach the Pulley and a Cable Trap 105 between the second set of holes from the top of the pair of Long Pulley Plates 59 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley 17 Wrap the High Cable 63 over a 3 1 2 Pulley 56 Attach the Pulley to the indicated bracket on the Top Frame 5 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 18 Attach an end of the High Cable 63 to the other U bracket 62 with an M6 Nylon Locknut 103 Thread the Locknut onto the end of
5. 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 versatile NordicTrack STRENGTH CIRCUIT TRAINER weight system The weight system 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 dra matic muscle size and strength or improve your cardio vascular system the weight system will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight system If you have additional ques Warning Decal 2 Right Side Backrest Foot Plate Low Pulley Station Seat Leg Lever Warning Decal 1 tions 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 NTS79020 The serial number can be found on a decal attached to the weight system see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 70 in Width 38 in Length 76 in Left Side Weigh
6. are exercising stop immediately and make sure that the cables are on the pulleys Never release the press arm butterfly arm leg lever lat bar or ab strap while the weights are raised the weights will fall with great force 11 12 13 14 The weight system is designed to support a maximum user weight of 300 pounds Make sure the weight pin is fully inserted into the weight stack before you exercise If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down The decals shown here have been placed on the weight system in the loca tions shown on page 4 If a decal is missing or illegible call our toll free Customer Hot Line at 1 888 825 2588 and order a free replacement decal Apply the decal in the location shown Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Decal 1 Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Decal 2 A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of
7. hold your breath 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 Y 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 List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise 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 22 4 N S WD D Tibialis Anterior front of calf Soleus front of calf R
8. the M6 Nylon Locknut 103 and the Cable Clip 38 Use the screwdriver to rotate the Cable Clip and Locknut until two threads of the crimp show past the Locknut Slide the Clip Cover 39 over the Cable Clip 38 Locate the right Press Cable 41 Route the Cable under a 3 1 2 Pulley 56 Attach the Pulley to the indicated side of the bracket on the Base 1 with an M10 x 96mm Button Head Bolt 77 Do not thread a locknut onto the Bolt yet 11 Bracket 24 25 26 27 28 Route the Press Cable 41 under a 3 1 2 Pulley 56 Attach the Pulley to the Base 1 with an M10 x 96mm Button Head Bolt 77 Do not thread a locknut onto the Bolt yet Wrap the Press Cable 41 over a 3 1 2 Pulley 56 Attach the Pulley to the right U bracket 62 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Attach the end of the Press Cable 41 to the indi cated bracket on the Base 1 with an M8 x 19mm Button Head Shoulder Bolt 85 and an M8 Nylon Locknut 102 Locate the left Press Cable 41 Route the Cable under a 3 1 2 Pulley 56 Attach a 25mm Spacer 68 and the Pulley to the Base 1 with the indicated M10 x 96mm Button Head Bolt 77 and an M10 Nylon Locknut 101 Route the Press Cable 41 under a 3 1 2 Pulley 56 Attach a 25mm Spacer 68 and the Pulley to the Base 1 with the indicated M10 x
9. using the weight system 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 page 21 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 20 16 ADJUSTMENTS This section explains how to adjust the weight system See the EXERCISE GUIDELINES on page 22 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight system is used Replace any worn parts immediate ly The weight system can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ATTACHING THE LEG DEVELOPER To use the Leg Developer 10 position the Seat Base 7 between the sides of the Backrest Frame 6 as shown Attach a Leg Developer Strap 43 to a Cable Clip 38 Repeat with the other Strap ATTACHING ACCESSORIES Attach the Curl Bar 108 to a Cable Clip 38 For some exercises the Extension Strap 93 should be attached between the Curl Bar and the Cable Clip with a Spring Clip 110
10. 19mm Button Head Bolt 88 aer mv PART LIST Model No NTS79020 R0503A Key Oty Description Key Qty Description No No 1 1 Base 57 2 4 Pulley 2 1 Weight Base 58 1 51mm x 76mm Inner Cap 3 1 Foot Plate 59 2 Long Pulley Plate 4 1 Upright 60 1 38mm x 76mm Inner Cap 5 1 Top Frame 61 2 Weight Bumper 6 1 Backrest Frame 62 2 U bracket 7 1 Seat Base 63 1 High Cable 8 1 Seat Upright 64 2 Top Weight Bumper 9 1 Seat Frame 65 4 Metal Bushing 10 1 Leg Developer 66 2 Weight Bumper 11 1 Right Press Arm 67 1 Weight Pin w tether 12 1 Left Press Arm 68 2 25mm Spacer 13 1 Backrest 69 4 6 1mm Spacer 14 1 Seat 70 8 16mm Spacer 15 1 Pad Bracket 71 4 Small Pulley Plate 16 1 Pad Plate 72 1 Knob 17 1 Pad 73 4 M10 x 68mm Carriage Bolt 18 1 Leg Developer Plate 74 2 M10 x 82mm Button Head Bolt 19 1 Right Leg Pad 75 1 M10 x 217mm Button Head Bolt 20 1 Left Leg Pad 76 15 M10 x 46mm Button Head Bolt 21 2 Weight Guide 77 4 M10 x 96mm Button Head Bolt 22 9 Small Weight 78 2 1 2 x 32mm Button Head Bolt 23 15 Large Weight 79 2 M10 x 78mm Button Head Bolt 24 1 Front Shroud 80 4 M10 x 88mm Button Head Bolt 25 1 Rear Shroud 81 6 M8 x 22mm Button Head Bolt 26 2 Adjustment Plate 82 2 M10 x 82mm Carriage Bolt 27 1 Top Weight 83 2 8 x 12 5mm Button Head Shoulder Screw 28 2 Swivel Arm 84 1 1 2 x 76mm Button Head Bolt 29 4 Pivot Pulley Bearing 85 2 M8 x 19mm Button Head Shoulder Bolt 30 2 Press Arm Cap 86 2 M10 x 52mm Button Head Bol
11. 96mm Button Head Bolt 77 and an M10 Nylon Locknut 101 12 29 Wrap the Press Cable 41 over a 3 1 2 Pulley 56 Attach the Pulley to the left U bracket 62 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 30 Attach the end of the Press Cable 41 to the indi cated bracket on the Base 1 with an M8 x 19mm Button Head Shoulder Bolt 85 and an M8 Nylon Locknut 102 Seat Assembly 31 Attach the Front Shroud 24 to the Top Frame 5 with two M4 x 16mm Screws 95 Attach the Front Shroud to the Weight Base 2 with two M10 x 25mm Button Head Bolts 94 Attach the Rear Shroud 25 in the same man ner 13 32 Attach the Pad Plate 16 to the Pad Bracket 15 with four M8 x 19mm Button Head Bolts 88 and four M8 Nylon Locknuts 102 Attach the Pad 17 to the Pad Plate 16 with four M8 x 19mm Button Head Bolts 88 33 Attach the Pad Bracket 15 to the Backrest Frame 6 with the Knob 72 and the Nut Plate 104 Make sure the Nut Plate is oriented as shown 34 Attach the Backrest 13 to the Backrest Frame 6 with four M8 x 19mm Button Head Bolts 88 14 35 36 37 Attach the Seat Upright 8 to the Seat Base 7 with two M10 x 68mm Carriage Bolts 73 and two M10 Nylon Locknuts 101
12. N 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 damages 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 195135 R0503A Printed in China 2003 ICON Health amp Fitness Inc
13. Nordiclrack Model No NTS79020 TRAINER Serial No Write the serial number in the space above for future reference USER S MANUAL Serial Number Decal Under Seat 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 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 IMPORTANT PREGAUMONS iodo Edeka p Ra Roa dod edo OL e PUE eO oda 3 BEFORE ia da RNC C a QE e A Ga ah ee x da AUR Y a ka 4 ASSEMBLY sites ace eb quada au id uec mM xut d a rh IE 5 ADJUSTMENTS o serrer ri ae ou P OI EUER TE n 17 WEIGHT RESISTANCE CHART estas aria e aba um meat Ordini e a a gapi 19 TROUBLESHOOTING AND MAINTENANCE eee RR a 20 GABLE DIAGRAM caras e i e aD CS o e Ze ca a eie perat A ra t 21 EXERCISE GUIDELINES eee e
14. The other accessories not shown can be attached to a Cable Clip 38 in the same manner CHANGING THE WEIGHT SETTING To change the weight setting of the weight stack insert the Weight Pin w Tether 67 under the desired Weight 22 23 Be sure to insert the Weight Pin until the bent end of the Weight Pin is touching the Weights and turn the bent end downward The weight setting of the weight stack can be changed from 10 pounds to 400 pounds in increments of 10 and 20 pounds Note Due to the cables and pul leys the actual amount of resistance at each exercise station may vary from the weight setting Use the WEIGHT RESISTANCE CHART on page 19 to find the actual amount of resistance at each weight station 17 ADJUSTING THE SEAT To adjust the height of the Seat 14 loosen the Seat Knob 48 and pull it out as far as it will go Position the Seat at the desired height and engage the Knob into an adjustment hole in the Seat Frame not shown Fully tighten the Knob WARNING sure the Seat Knob 48 fully engages the Seat Frame not shown before using the Seat 14 ADJUSTING THE PAD To adjust the position of the Pad 17 loosen the Knob 72 Move the Pad to the desired position and retighten the Knob ADJUSTING THE PRESS ARMS To adjust the position of a Press Arm 11 12 lift the arm and pull the Press Arm Knob 33 out and move the Press Arm to the desired position Reengage the Knob i
15. ag for that stage Place all parts of the weight system in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Make sure you have the following tools Two adjustable wrenches One standard screwdriver One phillips screwdriver One rubber mallet One pair of pliers You will also need grease or petroleum jelly a small amount of soapy water and clear tape or masking tape Note Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches How to Identify Parts To help you identify the small parts used in assembly we have included a PART IDENTIFICATION CHART in the center of this manual Place the chart on the floor and use it to easily identify parts during each assembly step Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached How to Orient Parts As you assemble the weight system make sure that all parts are oriented exactly as shown in the draw ings Tightening Parts Tighten all parts as you assemble them unless instructed to do otherwise Questions If you have questions after reading the assembly instructions please call our Customer Service Department at 1 888 825 2588 The Three Stages of the Assembly Process Frame Assembly You will begin by assembling the base and the upright
16. e ea 22 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ssseeee RR RR RR has 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 NordicTrack is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precautions before using the weight system 1 10 Read all instructions in this manual before using the weight system Use the weight sys tem only as described in this manual It is the responsibility of the owner to ensure that all users of the weight system are ade quately informed of all precautions The weight system is intended for home use only Do not use the weight system in any commercial rental or institutional setting Use the weight system only on a level sur face Cover the floor beneath the weight sys tem to protect the floor Make sure all parts are properly tightened each time you use the weight system Replace any worn parts immediately Keep children under 12 and pets away from the weight system at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Make sure that the cables remain on the pul leys at all times If the cables bind as you
17. ectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back 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 O R S T U V W REMOVE THIS PART IDENTIFICATION CHART AND PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATION CHART AND PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART IDENTIFICATION CHART Model No NTS79020 EA O M10 x 25mm Button Head Screw 94 1 2 Nylon Locknut 100 M10 x 46mm Button Head Bolt 76 M6 x 50mm Button Head Screw 91 Q M10 Washer 98 M6 x 63mm Button Head Screw 92 M8 Nylon Locknut 102 9 mm M10 x 217mm Button Head Bolt 75 M10 Nylon Locknut 101 M10 x 70mm Button Head Bolt 87 M6 Nylon Locknut 103 M10 x 68mm Carriage Bolt 73 M4 x 16mm Screw 95 1 2 x 76mm Button Head Bolt 84 CTU M10 x 82mm Button Head Bolt 74 M8 x 12 5mm Button Head Shoulder Bolt 83 M10 x 82mm Carriage Bolt 82 M8 x 19mm Button Head Shoulder Bolt 85 EU Xp i de M10 x 92mm Button Head Bolt 90 D M10 x 96mm Button Head Bolt 77 M8 x
18. essary to raise the Arms for assembly 5 Attach the two Weight Guides 21 to the Weight Base 2 with two M10 x 92mm Button Head Bolts 90 four M10 Washers 98 and two M10 Nylon Locknuts 101 Slide two Weight Bumpers 66 onto the Weight Guides 21 Starting with the Large Weight 23 marked 400 slide the fifteen Large Weights and the nine Small Weights 22 onto the Weight Guides Make sure the Weights are stacked so the numbers are in order and on the indicated side Grease the guide holes in the Top Weight 27 with grease Slide the Top Weight onto the Weight Guides 21 Make sure the Top Weight is ori ented with the hole on the indicated side See the inset drawing shown from the reverse side of the system for clarity Attach the tether on the Weight Pin w tether 67 to the hole in the Top Weight 27 with an M8 x 19mm Button Head Bolt 88 Insert the Weight Pin into the stack of Weights 23 6 Attach two Weight Bumpers 61 to the Top Frame 5 with two M4 x 16mm Screw 95 7 Attach the Top Frame 5 to the two Weight Guides 21 with two M10 x 92mm Button Head Bolts 90 four M10 Washers 98 and two M10 Nylon Locknuts 101 Do not tighten the Locknuts yet Attach the Top Frame 5 to the Upright 4 with two M10 x 70mm Button Head Bolts 87 two M10 Washers 98 and two M10 Nylon Locknuts 101 Do not tighten the Locknuts yet
19. ional slack can be removed by moving a 3 1 2 Pulley 56 between the pair of Long Pulley Plates 59 to a set of holes closer to the middle of the Plates Remove the M10 Nylon Locknut 101 and the M10 x 46mm Button Head Bolt 76 from the Cable Trap 105 Pulley and Pulley Plates Re attach the Pulley and Cable Trap with the Bolt and Locknut Make sure that the Cable Trap is posi tioned to hold the cable in place and that the cable and Pulley move smoothly Note If a cable tends to slip off the pulleys often the cable may have become twisted Remove the cable and re install it Additional slack can be removed from the cables by tightening a cable into the M6 Nylon Locknut 103 inside a Cable Clip 38 To do this pull the Clip Cover 39 back and use a pair of pliers to tighten the Locknut Replace the Cover If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 20 CABLE DIAGRAMS The cable diagrams below show the proper routing of the Low Cable 40 the Press Cables 41 and the High Cable 63 Use the diagrams to make sure that the cables have been assembled correctly If the cables have not been correctly routed the weight system will not function properly and damage may occur The numbers show the correct route for each cable Make sure that the cable traps do not touch or bind the cables Low Cable 40 Length 129 1 2 inches High Cable 63 Length 245 1 4 inches
20. lterations 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 WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as 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 ICO
21. nto the Adjustment Plates 26 18 WEIGHT RESISTANCE CHART This chart shows the approximate weight resistance at each station Top refers to the 10 pound top weight The other numbers refer to the nine 10 pound weight plates and the fifteen 20 pound weight plates Note The actual resistance at each weight station may vary due to differences in individual weight plates as well as friction between the cables pulleys and weight guides WEIGHT LEG PLATES DEVELOPER Ibs o O WO N N N N N N gt o Bb C N O O o NU DOD CQ 19 TROUBLESHOOTING AND MAINTENANCE Make sure all parts are properly tightened each time the weight system is used Replace any worn parts immedi ately The weight system 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 System 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 Top Weight 27 will be lifted off the weight stack Slack can be removed from the cables by tightening the M6 Nylon Locknut 103 on either end of the High Cable 63 inside a U bracket 62 It may be nec essary to remove the 3 1 2 Pulley not shown from the U bracket to do this Addit
22. ow amount of weight 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 weight 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 weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 22 PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the 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 exerci
23. s that form the skeleton of the weight system Cable Assembly During this stage you will attach the cables and pulleys that connect the arms to the weights Seat Assembly During the final stage you will assemble the seats and the backrests Frame Assembly Before beginning read the information on page 5 This brief introduction will save you much more time than it takes to read it To help you identify the small parts used in assembly we have included a PART IDEN TIFICATION CHART in the center of this manual Attach the Weight Base 2 and the Stabilizer 96 to the Base 1 with two M10 x 96mm Button Head Bolts 77 and two M10 Nylon Locknuts 101 Do not tighten the Locknuts yet Insert two M10 x 68mm Carriage Bolts 73 into the Base 1 2 Press a 50mm x 76mm Inner Cap 52 into the top of the Upright 4 Attach the Upright 4 to the Base 1 with the two M10 x 68mm Carriage Bolts 73 and two M10 Nylon Locknuts 101 Do not tighten the Locknuts yet 3 Attach the Foot Plate 3 to the Weight Base 2 with two M10 x 92mm Button Head Bolts 90 4 Attach the Backrest Frame 6 to the Base 1 with two M10 x 82mm Button Head Bolts 74 and two M10 Nylon Locknuts 101 Do not tighten the Locknuts yet Note The Press Arms 11 12 are preassem bled in the down position see part 12 Throughout this manual the Arms are shown in the raised position see part 11 It is not nec
24. se 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 uncontrolled 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 Refer to 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
25. t 31 2 Trunnion 87 2 M10 x 70mm Button Head Bolt 32 1 Right Retainer Clip 88 17 M8 x 19mm Button Head Bolt 33 2 Press Arm Knob 89 1 38mm x 63mm Inner Cap 34 2 28mm Spacer 90 6 M10 x 92mm Button Head Bolt 35 2 10mm Spacer 91 2 M6 x 50mm Button Head Screw 36 1 Left Retainer Clip 92 1 M6 x 63mm Button Head Screw 37 2 Press Arm Bushing 93 1 Extension Strap 38 3 Cable Clip 94 4 M10 x 25mm Button Head Bolt 39 3 Clip Cover 95 8 M4 x 16mm Screw 40 1 Low Cable 96 1 Stabilizer 41 2 Press Cable 97 2 Ab Strap 42 1 Eyebolt 98 18 M10 Washer 43 2 Leg Developer Strap 99 2 Handle 44 1 Seat Frame Bushing 100 5 1 2 Nylon Locknut 45 1 Seat Frame Cap 101 42 M10 Nylon Locknut 46 1 Eyebolt Cover 102 12 M8 Nylon Locknut 47 2 1 2 x 30mm Button Head Bolt 103 5 M6 Nylon Locknut 48 1 Seat Knob 104 1 Nut Plate 49 2 38mm Square Inner Cap 105 2 Cable Trap 50 1 50mm Square Angled Inner Cap 106 1 Ankle Strap 51 1 50mm x 76mm Angled Outer Cap 107 2 Retainer C ring 52 2 50mm x 76mm Inner Cap 108 1 Curl Bar 5 2 Leg Developer Bushing 109 2 25mm Round Inner Cap 54 2 63mm Round Inner Cap 110 1 Spring Clip 55 2 2 3 4 Pulley 1 User s Manual 56 23 3 1 2 Pulley 1 Exercise Guide Note indicates a non illustrated part Specifications are subject to change without notice R0503A EXPLODED DRAWING Model No NTS79020 ORDERING REPLACEMENT PARTS To order replacement parts call o
26. t Stack Adjustable Arm Swivel Arm Note The terms right side and left side are determined relative to a person sitting on the seat they do not correspond to right and left on the drawings in the manual ASSEMBLY Make Assembly Easier for Yourself Everything in this manual is designed to ensure that the weight system can be assem bled successfully by most people Before beginning assembly make sure to read the information on this page This brief intro duction will save you much more time than it takes to read it Assembly Requires Two Persons For your convenience and safety assemble the weight system with the help of another person Set Aside Enough Time Due to the many features of the weight system the assembly process will take a few hours By setting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly You may want to assemble the weight system over a couple of evenings Select a Location for the Weight System Because of its weight and size the weight system should be assembled in the location where it will be used Make sure that there is enough room to walk around the weight system as you assemble it How to Unpack the Box To make assembly as easy as possible we have divided the assembly process into three stages The parts needed for each stage are found in indi vidual bags Important Wait until you begin each stage to open the parts b
27. the Cable so that two threads show past the Locknut see the inset drawing 10 19 20 21 22 2 Locate the Low Cable 40 which has an Eyebolt 42 on one end Wrap the Cable under a 3 1 2 Pulley 56 Attach the Pulley inside the indicated bracket on the Base 1 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Wrap the Low Cable 40 over a 3 1 2 Pulley b6 Attach the Pulley and a Cable Trap 105 between the second set of holes from the bottom of the pair of Long Pulley Plates 59 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley Wrap the Low Cable 40 under a 3 1 2 Pulley 56 Attach the Pulley to the Weight Base 2 with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Note This step shows the system from the reverse side for clarity Route the Low Cable 40 under the weight stack and through the Foot Plate 3 Attach a 3 1 2 Pulley 56 inside the Foot Plate with an M10 x 46mm Button Head Bolt 76 and an M10 Nylon Locknut 101 Slide a Clip Cover 39 onto the Low Cable 40 Hold an M6 Nylon Locknut 103 inside a Cable Clip 38 and thread the Locknut onto the Low Cable Hold the metal crimp on the Low Cable 40 with pair of pliers and insert a Phillips screwdriver between the side of
28. ur 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 following information 1 The MODEL NUMBER of the product NTS79020 2 The NAME of the product NordicTrack STRENGTH CIRCUIT TRAINER weight system 3 The SERIAL NUMBER of the product see the front cover of this manual 4 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 CIRCUIT TRAINER weight system 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 a
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