Owners Manual
Contents
1. NordicTrack d Lenz Model No NTB14920 COM B I NATI O N vo reise me BENCH USER S MANUAL N 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 44 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 0 cece eee 2 IMPORTANT PRECAUTIONS occ 3 BEFORE YOU BEGIN io ocio he dha mee ebbe cemere LEGE Laie E e 4 PART IDENTIFICATION CHART 5 ASSEMBLY a io a a ias 6 ADJUSTMENTS A i an 10 EXERCISE GUIDELINES 2 aAA I EDI ere be eis 12 PART UST E wine R AiO 14 EXPLODED DRAWING e 15 ORDE2. 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 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 i
3. 100mm Inner Caps 45 into the top of the arms on the Frame Attach the Frame 1 to the Stabilizer 2 with four M10 x 115mm Carriage Bolts 35 four M10 Washers 33 and four M10 Nylon Locknuts 32 Press a 50mm Square Inner Cap 23 into the top of the Backrest Frame 3 Press a 50mm Square Angled Inner Cap 43 into the bottom of the Backrest Frame Attach the Adjustment Arm 7 to the Backrest Frame 3 with two M12 x 75mm Button Head Bolts 36 two M12 Washers 40 and two M12 Nylon Locknuts 47 Do not tighten the Locknuts yet Attach the two Pop Pins 28 two Springs 29 two Threaded Collars 30 and two Adjustment Knobs 31 to the Frame 1 Press two 50mm Square Inner Caps 23 into the Seat Frame 6 Do not press the indicated Cap all the way into the Frame this Cap will be removed later Have a second person pull the upper Adjustment Knob 31 out as far as it will go Engage the Pop Do not Pin 28 into a hole in the Seat Frame 6 press in Lubricate the M12 x 87mm Button Head Bolt 34 with grease With the Adjustment Arm 7 under the welded rod attach the Backrest Frame 3 and the Seat Frame 6 to the Frame 1 with the Bolt and an M12 Nylon Locknut 47 Do not overtighten the Locknut the Backrest and Seat Frames must be able to pivot easily Pull the lower Adjustment Knob 31 out as far as it will go Engage the Pop Pin 28 into the Adjustment Arm 7 Make sure the Pin is in the cent
4. A a o do od Description Frame Stabilizer Backrest Frame Backrest Seat Seat Frame Adjustment Arm Leg Lever Curl Bar Long Foam Pad Curl Post Curl Pad Seat Extension Curl Bar Pin Large Knob Left Leg Pad Pad Brace 60mm Round Bushing 48mm Round Inner Cap Weight Tube Spacer 50mm Square Outer Cap 50mm Square Bushing 50mm Square Inner Cap Round Bumper 50mm x 75mm Inner Cap Wheel 15mm x 43mm Axle Pop Pin Spring Key No Qty Z NN 4 R0303A Description Threaded Collar Adjustment Knob M10 Nylon Locknut M10 Washer M12 x 87mm Button Head Bolt M10 x 115mm Carriage Bolt M12 x 75mm Button Head Bolt M10 x 63mm Button Head Bolt M6 x 16mm Screw M10 x 80mm Carriage Bolt M12 Washer M4 x 16mm Screw 50mm Round Bushing 50mm Square Angled Inner Cap Right Leg Pad 38mm x 100mm Inner Cap 40mm x 60mm Inner Cap M12 Nylon Locknut Small Threaded Collar Adjustment Pin Short Spring M5 x 11mm Screw Spring Clip Spring Clip Cap User s Manual Exercise Guide Grease Packet M8 Allen Wrench M6 Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 EXPLODED DRAWING Model No NTB14920 R0303A ORDERING REPLACEMENT PARTS To order replacement
5. RING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Loc Back Cover WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench If a decal is missing or illegible please call our Customer Service Department toll free Misuse of this product at 1 888 825 2588 Monday through may result in serious Friday 6 a m until 6 p m Mountain Injury Time to order a free replacement decal Read user s manual Apply the decal in the location shown and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine Keep hands and bi Fue o gt damaged illegible or this area NordicTrack is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Make sure all parts are properly tightened each time the weight ben
6. T AND SEAT above Remove the 50mm Square Inner Cap 23 from the Seat Frame 6 Insert the Seat Extension 13 into the Seat Frame and secure it with a Large Knob 15 Slide the desired amount of weight not included onto the weight tube on the Leg Lever 8 Replace the 50mm Square Inner Cap 23 into the Seat Frame 6 when the Seat Extension 13 is removed ATTACHING THE CURL BAR To use the Curl Bar 9 first attach the leg lever to the seat frame see ATTACHING THE LEG LEVER above Then pull the Curl Bar Pin 14 out as far as it will go Slide the Curl Bar between the brackets on the Leg Lever 8 Engage the Pin into the Leg Lever and the Curl Bar 10 ATTACHING THE CURL PAD To use the Curl Pad 12 first attach the leg lever to the seat frame see ATTACHING THE LEG LEVER on the previous page Then insert the Curl Post 11 into the Seat Extension 13 and line up one of the three holes with the hole in the Seat Extension Secure the Curl Post at the desired height with a Large Knob 15 11 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 chan
7. and remove the Make Things Easier for Yourself packing materials Do not dispose of the packing ial il ly i leted This manual is designed to ensure that the materias uoi as complete weight bench can be assembled successfully The included Allen wrenches and following by anyone Most people find that by setting tools not included are required for assembly aside plenty of time assembly will go smoothly Two adjustable wrenches Before beginning assembly carefully read the One rubber mallet following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Lubricant such as grease or petroleum jelly soapy water Tighten all parts as you assemble them unless instructed to do otherwise Assembly will be more convenient if you have a socket set a set of open end or closed end As you assemble the weight bench make sure all wrenches or a set of ratchet wrenches parts are oriented as shown in the drawings Before beginning assembly make sure you understand the information in the box above Attach a Wheel 26 to the Stabilizer 2 with an M10 x 63mm Button Head Bolt 37 an 15mm x 43mm Axle 27 an M10 Washer 33 and an M10 Nylon Locknut 32 Repeat this step with the other Wheel 2 Press a 50mm x 75mm Inner Cap 25 into the Frame 1 Press two 38mm x
8. ch is used Replace any worn parts immediately 10 Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not use the weight bench with more than 310 pounds of weight Do not place more than 150 pounds on the leg lever Note The weight bench does not include weights 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 versatile NordicTrack STRENGTH COMBINATION BENCH weight bench The weight bench 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 cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the we
9. en 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 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 m
10. er of the hole in the Adjustment Arm Tighten the two M12 Nylon Locknuts not shown used in step 3 Attach the Backrest 4 to the Backrest Frame 3 with four M6 x 16mm Screws 38 6 Attach the Seat 5 to the Seat Frame 6 with four M6 x 16mm Screws 38 7 Press two 40mm x 60mm Inner Caps 46 into the Leg Lever 8 Press two 60mm Round Bushings 18 into the Leg Lever Press a 48mm Round Inner Cap 19 into the weight tube Slide the Weight Tube Spacer 20 onto the weight tube Make sure the slot fits around the Leg Lever 8 Attach a set of Pads 16 44 to a Pad Brace 17 with four M6 x 16mm Screws 38 Make sure 3 the Pads and the Pad Brace are oriented as 17 psu shown Repeat with the other set of Pads and en g the other Pad Brace 22 Ih 9 Attach a Pad Brace 17 to the Leg Lever 8 with two M10 x 80mm Carriage Bolts 39 two M10 Washers 33 and two M10 Nylon Locknuts 32 Attach the other Pad Brace to the Leg Lever 8 in the same manner 9 Press the 50mm Square Bushing 22 into the Seat Extension 13 Press the 50mm Square Outer Cap 21 onto the Seat Extension Lubricate an M12 x 75mm Button Head Bolt 36 with grease Attach the Leg Lever 8 to the Seat Extension 13 with the Bolt and an M12 Nylon Locknut 47 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 10 Wet the ends of the Curl Bar 9 with soapy 11 12 water Slide the two Lo
11. ging 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 Rest 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 bi
12. ight bench If you have additional ques tions please call our Customer Service Department Curl Pad Curl Bar Leg Lever 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 NTB14920 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Backrest Adjustment Arm Wheel Adjustment Knobs Seat PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST on page 14 of this manual 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 Mi yg AAA M6 x 16mm Screw 38 M10 x 63mm Button Head Bolt 37 QM M12 x 75mm Button Head Bolt 36 AW M10 x 80mm Carriage Bolt 39 EU M10 Washer 33 M12 Washer 40 MI p A morenas SE UN OH om M12 Nylon Lockut 47 M10 x 115mm Carriage Bolt 35 Ne M12 x 87mm Button Head Bolt 34 ASSEMBLY Place all parts in a cleared area
13. inutes 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 List the date the exercises performed the resistance 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 achiev ing 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 Tibialis Anterior front of calf Soleus front of calf Rectus 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 l J K L M N O P Q R S T U V W 13 PART LIST Model No NTB14920 Key No Qty PO P PP WO AH AH ANN
14. ke 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 12 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 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 wh
15. ng Foam Pads 10 onto the Curl Bar Press two 50mm Round Bushings 42 into the Curl Bar Attach the Round Bumper 24 to the Curl Bar 9 with an M4 x 16mm Screw 41 Insert the Curl Bar Pin 14 into the 50mm Round Bushings 42 Attach the Curl Bar Pin to the Curl Bar 9 with an M4 x 16mm Screw 41 Attach the Curl Pad 12 to the Curl Post 11 with two M6 x 16mm Screws 38 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page ADJUSTMENTS This section explains how to adjust the weight bench Refer to the accompanying exercise guide to see the cor rect form for each exercise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST AND SEAT To adjust the angle of the Backrest 4 hold onto it with one hand and pull the lower Adjustment Knob 31 out Move the Backrest to the desired position Reengage the Knob into the Adjustment Arm 7 Make sure that you hold the Knob to keep your hands from being pinched Adjust the Seat 5 in the same manner using the upper Adjustment Knob 31 ATTACHING THE LEG LEVER To use the Leg Lever 8 position the seat in the ele vated position see ADJUSTING THE BACKRES
16. parts simply 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 be pre pared to give the following information 1 The MODEL NUMBER of the product NTB14920 2 The NAME of the product Nordic Track STRENGTH COMBINATION BENCH weight bench 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 pages 14 and 15 of this manual LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack STRENGTH COMBINATION BENCH weight bench 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
17. s 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 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 193412 R0303A Printed in China 2003 ICON Health amp Fitness Inc
Download Pdf Manuals
Related Search