USER`S MANUAL
Contents
1. 11 ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE To use the high or low pulley station slide the desired amount of weight onto the weight tubes of the Weight Carriage 15 and secure the weights with Weight Clips 48 AWARNING Do not place more than 150 pounds on the Weight Carriage 15 Always place the same amount of weight on each side of the Weight Carriage and secure the weights on the Weight Carriage with the Weight Clips 48 ATTACHING THE LAT BAR TO THE HIGH PULLEY STATION OR THE LOW PULLEY STATION To use the high pulley station or the low pulley station first place the desired weights on the weight carriage see ATTACHING WEIGHTS TO THE WEIGHT CAR RIAGE above Next attach the Lat Bar 45 to either Cable 25 with a Cable Clip 46 A WARNING Always disconnect the Lat Bar 45 when performing an exercise that does not require using the Lat Bar TIGHTENING THE CABLES Woven cable the type of cable used on the weight rack can stretch slightly after it is first used If there is slack in the cables tighten them as described below Remove the M10 x 45mm Bolt 82 and the M10 Nylon Locknut 29 attaching the lower Pulley 24 and Cable Trap 23 to the two Pulley Plates 17 Reattach the lower Pulley and Cable Trap to the higher holes in the Pulley Plates using the Bolt and N2. S N N S Description Weight Clip Sleeve 60mm Square Outer Cap 60mm Square Inner Cap M10 Nylon Locknut M8 Nylon Locknut M10 x 78mm Bolt M10 x 45mm Bolt M8 x 72mm Bolt M10 x 75mm Bolt M10 x 66mm Bolt M8 Flat Washer M10 Flat Washer 24mm Spacer 51mm Spacer 28mm Spacer 18mm Spacer 51mm Round Inner Cap M10 x 50mm Bolt Strap Lat Bar Cable Clip Handgrip Weight Clip User s Manual Exercise Poster 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 voor L069039 LN ON IPPON Humera
3. sure the Uprights are oriented exactly as shown with the adjustment holes on the indicated side near the bottom Press a 60mm Square Outer Cap 27 onto the end of the Weight Guide Base 4 Orient the Foot Plate 5 and the Weight Guide Base 4 as shown Attach the Foot Plate and the Weight Guide Base to the Center Base 2 using two M10 x 78mm Bolts 81 and two M10 Nylon Locknuts 29 Do not tighten the Nylon Locknuts yet 6 3 Attach one of the Front Uprights 7 and two Joint Plates 6 to the Left Base 3 using four M10 x 78mm Bolts 31 and four M10 Nylon Locknuts 29 Make sure the Front Upright is oriented so that the holes on the bottom of the Front Upright and the holes in the Joint Plates line up If they do not line up turn the Front Upright upside down Do not tighten the Nylon Locknuts yet Make sure the Front Upright is turned so the adjustment holes are facing the Rear Upright 8 Adjustment ca Holes Attach the other Front Upright 7 not shown and two Joint Plates 6 not shown to the Right Base 1 in the same manner Tap a 60mm Square Inner Cap 28 into the top of each of the Front Uprights 7 4 Refer to drawing 4a Press Square Bushings 21 into the top and bottom of one of the Weight Rests 19 and one of the Weight Spotters 20 as shown Pull out the Adjustment Knobs 22 and slide the Weight Spotter and the Weight Rest dow
4. the drawing below and familiarize yourself with the parts that are labeled Chin up Bar Right Side Weight Rest Weight Spotter Note The terms right side and left side are determined relative to a person using the rack they do not correspond to right and left on the drawings in the manual Lat Bar Left Side Weight Carriage Weight Tube Low Pulley Station Part Identification Chart Model No NTBE06901 R10004 51mm Spacer 39 1 28mm Spacer 40 2 O 24mm Spacer 38 2 OL 18mm Spac OC OC n Locknut 29 M8 Nylon Locknut 30 4 M10 Flat Washer 37 12 M8 Flat Washer 36 8 M10 x 45mm Bolt 32 3 M10 x 50mm Bolt 43 2 M10 x 66mm Bolt 35 2 M8 72mm Bolt 33 4 M10 x 75mm Bolt 34 3 UU 1 1 M10 x 78mm Bolt 31 36 Assembly Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight rack can be assembled success As you assemble the weight rack make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 fully by anyone However it is important to rea
5. CGNoraichaciy GRT 400 Model eee USER S MANUAL Serial No Write the serial number in the space above for reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 888 825 2588 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc tions 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 us u sy sas eee eee 2 Important Precautions 24 5 ee eA eee u SQ 3 Before You Begin esc keen ea beep aed e eet we eee hate ean Pee SGS ea es 4 Part Identification Chart sesa se eee yaa wasaqa as bere eee dees DERE EE Edt eee TE BER EE ERE 5 ASSOMDIY esse ace a eens nade Nek cadena a Sea eae 6 Adjusting the Weight oe ee GAN G
6. Inc ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which war ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre autho rized by ICON This warranty does not extend to any product or damage to a product caused by or attribut able to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential dam ages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or conse
7. can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents USING THE WEIGHT RESTS AND WEIGHT SPOTTERS Adjustment Pa Holes Before beginning an exercise move the Weight Rests 19 and the Weight Spotters 20 to sets of holes in the Uprights 7 8 that are best suited for that exercise Do this by turning the Adjustment Knobs 22 counterclock wise until loose Pull the Knobs out and slide the Weight Rests or the Weight Spotters to the desired height Snap the Knobs into the adjustment holes in the Uprights and turn the Knob clockwise until tight The selected holes for the Weight Spotters 20 should represent the lowest point to which you want the barbell to go during the exercise The selected holes for the Weight Rests 19 should be at a comfortable height for lifting and replacing the barbell Perform the exercise as shown in the accompanying exercise poster Note Make sure the Adjustment Knobs 22 are fully tight ened A WARNING aiways set both Weight Rests 19 at the same height and both Weight Spotters 20 at the same height SETTING UP FOR SQUAT EXERCISES Squat exercises should be performed inside the rack behind the dotted line in the picture When performing squat exercises set the Weight Rests 19 and the Weight Spotters 20 at a comfortable height in the manner described in USING THE WEIGHT RESTS AND WEIGHT SPOTTERS above
8. d an M10 Nylon Locknut 29 Wrap the lower Cable 25 around a Pulley 24 as shown Attach the Pulley and a Cable Trap 23 to the Pulley Plates 17 using an M10 x 45mm Bolt 32 and an M10 Nylon Locknut 29 Make sure the Bolts 32 are in the highest and lowest holes in the Pulley Plates 17 In addition make sure the Cables 25 are between the Cable Traps 23 and the Pulleys 24 Wet the ends of the Lat Bar 45 with a small amount of soapy water Slide the Handgrips 47 onto the ends of the Lat Bar Make sure all parts of the weight rack are prop erly tightened In addition pull each cable a few times to make sure the cables move smoothly over the pulleys If the cables do not move smoothly locate and correct the problem When weights are used the cables may be damaged if they are incorrectly routed The use of all remaining parts will be explained in ADJUSTING THE WEIGHT RACK beginning on page 11 10 Adjusting the Weight Rack This section explains how to adjust the weight rack See the Exercise Guidelines on page 13 for important infor mation about how to get the most benefit from your exercise program Also refer to the accompanying exercise poster to see the correct form for each exercise Inspect and tighten all parts each time you use the weight rack Replace any worn parts immediately The weight rack
9. es 9 as shown 11 Insert the end of the Cable 25 into the hole in the center of the Weight Carriage 15 Attach the Cable using an M10 x 66mm Bolt 35 two M10 Flat Washers 37 two 24mm Spacers 38 and an M10 Nylon Locknut 29 12 Lift the Cable 25 in the location shown Attach two Pulleys 24 inside the bracket on the Weight Guide Frame 14 using two M10 x 50mm Bolts 43 and two M10 Nylon Locknuts 29 13 Lift the Cable 25 in the location shown Attach two Pulleys 24 inside the Weight Guide Frame 14 using two M10 x 75mm Bolts 34 four M10 Flat Washers 87 four 18mm Spacers 41 and two M10 Nylon Locknuts 29 14 Pull the Cable 25 down in the indicated location 15 16 17 so there is no slack at the ends of the Cable Locate the other Cable 25 Insert the metal sleeve end of the Cable into the indicated hole in the Weight Guide Base 4 Attach the Cable using an M10 x 75mm Bolt 34 two M10 Flat Washers 37 two 28mm Spacers 40 and an M10 Nylon Locknut 29 Route the ball end of the Cable 25 through the bracket on the Center Base 2 Attach a Pulley 24 inside the bracket using an M10 x 45mm Bolt 82 and an M10 Nylon Locknut 29 Wrap the upper Cable 25 around a Pulley 24 as shown Attach the Pulley and a Cable Trap 23 to the two Pulley Plates 17 using an M10 x 45mm Bolt 32 an
10. ht rack are ade quately informed of all precautions The 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 or carpet Inspect and tighten all parts each time you use the weight rack 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 and both weight spotters at the same height 10 12 13 14 16 Always make sure there is an equal amount of weight on each end of the barbell not included Do not place more than 300 pounds includ ing the barbell on the weight rests Do not place more than 150 pounds on the weight carriage 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 Always secure the weights not included with the weight clips when they are mounted on the weight carriage Always exercise with a partner When you are performing squat exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition If you feel pain or dizziness at any time while exe
11. ight Carriage is turned so the weight tubes are near the top as shown Attach the lower Carriage Bushing using an M10 x 66mm Bolt 35 two M10 Flat Washers 87 the 51mm Spacer 39 and an M10 Nylon Locknut 29 8 Set the two Weight Bumpers 18 over the indicated holes in the Weight Guide Base 4 Hold the Weight Carriage 15 on top of the Weight Bumpers Insert the two Weight Guides 9 into the Weight Carriage 15 the Weight Bumpers 18 and the Weight Guide Base 4 Attach the Weight Guides using two M8 x 72mm Bolts 33 four M8 Flat Washers 86 and two M8 Nylon Locknuts 80 9 Press a 60mm Square Inner 28 into the end of the Weight Guide Frame 14 Hold the Weight Guide Frame 14 on top of the Center Frame 11 and the Weight Guides 9 Attach the Weight Guides to the Weight Guide Frame using two M8 x 72mm Bolts 33 four M8 Flat Washers 36 and two M8 Nylon Locknuts 30 Attach the Weight Guide Frame 14 to the Center Frame 11 using two M10 x 78mm Bolts 31 two M10 Flat Washers 37 and two M10 Nylon Locknuts 29 10 Locate a Cable 25 and notice that there is a ball on one end of the Cable and a metal sleeve on the other end Route the metal sleeve end of the Cable 25 up under the lat bar rest on the Weight Guide Frame 14 down through the indicated hole back up through the next hole and then down through the hole between the Weight Guid
12. l ize that the versatile weight rack has many parts and that the assembly process will take time Most people find that by setting aside plenty of time assembly will go smoothly The following tools not included are required for assembly Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water Place all parts a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed 22 Assembly will be more convenient if you have socket set a set of open end or closed end wrenches or a set of ratchet wrenches Tighten all parts as you assemble them unless instructed to do otherwise 1 Press 60mm Square Outer Caps 27 onto the ends of the Right and Left Bases 1 3 Attach the Right and Left Bases 1 3 to the Center Base 2 using four M10 x 78mm Bolts 31 and four M10 Nylon Locknuts 29 Do not tighten the Nylon Locknuts yet 2 Identify the two Rear Uprights 8 which are slightly shorter than the Front Uprights not shown Adjustment Attach the Rear Uprights 8 to the Left and Right Bases 1 3 using four M10 x 78mm Bolts 31 and four M10 Nylon Locknuts 29 Do not tighten the Nylon Locknuts yet Make
13. n over the right Uprights 7 8 as indicated Refer to drawing 4b Secure the Weight Spotter 20 and the Weight Rest 19 to the right Uprights 7 8 by snapping each of the three Adjustment Knobs 22 into one of the adjustment holes in the Uprights and turning them clockwise until tight Assemble the other Weight Spotter 20 and Weight Rest 19 to the left Uprights 7 8 in the same manner Make sure both Weight Spotters and both Weight Rests are at the same height 5 Attach the Chin up Bar 13 and two Joint Plates 6 to the Front Uprights 7 using four M10 x 78mm Bolts 81 and four M10 Nylon Locknuts 29 Do not tighten the Nylon Locknuts yet 6 Press a 60mm Square Inner Cap 28 into the Left Frame 12 Attach the Left Frame to the left Uprights 7 8 using four M10 x 78mm Bolts 31 and four M10 Nylon Locknuts 29 Do not tighten the Nylon Locknuts yet Assemble the Right Frame 10 to the right Uprights 7 8 in the same manner Attach the Center Frame 11 to the Left Frame 12 and the Right Frame 10 using four M10 x 78mm Bolts 81 and four M10 Nylon Locknuts 29 Tighten all Nylon Locknuts used in steps 1 6 7 Press the two 51mm Round Inner Caps 42 into the weight tubes on the Weight Carriage 15 Press the two Carriage Bushings 16 into the Weight Carriage 15 Make sure the We
14. o 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low 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 Many people desire a complete and balanced fitness program Cross training is an efficient way to accom plish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling running or swimming 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 and devel op your heart and lungs 13 PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immediately and begin cooling down Find o
15. o ee eee eee kee EGE bea eee eee 11 Exercise Guidelines ER ha ddu meka eee ee 13 Ordering Replacement Parts eee Back Cover Limited Warranty 2 ica ene BR RR ER KAREN dae Back Cover Note A Part List Exploded Drawing is attached in the center of this manual Remove the Part List Exploded Drawing before beginning assembly Warning Decal Placement The decal shown at right has been placed on the weight rack If the decal is missing or illegible call Misuse of this our Customer Service product may result in Department toll free at serious injury 1 888 825 2588 Monday through Friday 6 a m until NERE en 9 Yeo and follow all warnings 6 p m Mountain Time to and operating instruc order a free replacement tions prior to use decal Apply the replace Do not allow children ment decal in the location on or around machine shown Replace label if damaged illegible or removed 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 rack 1 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 weig
16. quen tial 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 mer chantability 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 This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 171090 R1000A Printed in China 2000 ICON Health amp Fitness Inc REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE Part List Model NTBE06901 R1000A Key No CO OO O OQ G N 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 0 3 Description Right Base Center Base Left Base Weight Guide Base Foot Plate Joint Plate Front Upright Rear Upright Weight Guide Right Frame Center Frame Left Frame Chin up Bar Weight Guide Frame Weight Carriage Carriage Bushing Pulley Plate Weight Bumper Weight Rest Weight Spotter Square Bushing Adjustment Knob Cable Trap Pulley Cable Key No Qty 26 27 28 29 30 31 4 5 5 46 4 PS
17. rcising stop immediately and begin cool ing down Always disconnect the lat bar from the weight rack when performing an exercise that does not require the lat bar 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 GRT 400 weight rack The NordicTrack GRT 400 is designed to help you develop every major muscle group of the body Whether your goal is a shapely fig ure dramatic increase in muscle size and strength or a healthier cardiovascular system the NordicTrack GRT 400 will help you achieve the specific results you want For your benefit read this manual carefully before using the weight rack If you have additional ques tions please call our Customer Service Department High Pulley Station 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 NTBE06901 The serial number can be found on a decal attached to the weight rack see the front cover of this manual Before reading further please review
18. titions 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 Make sure to 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 workout 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 MUSCLE CHART Trapezius Deltoid Brachioradials Abductor Hip Flexors Quadriceps Adductor Soleus each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is very effective for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout The chart on page 15 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the weight plus the numbers of sets and repetitions completed Record
19. ut what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise program 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 with emphasis on the areas that you want to develop the most To give balance and variety to your work outs 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 You will gain the greatest benefits from exercising by maintaining proper form 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 poster accompa nying this manual you will find photographs showing the correct form for several exercises A description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart on page 14 to find the locations of the muscles The repe
20. ylon Locknut If moving just the lower Pulley 24 does not sufficiently tighten the cables you can also move the upper Pulley down one set of holes in the Pulley Plates 17 12 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level 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 obvi ously 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 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amount of weight and increase the number of repetitions in each set Complete as many sets of 15 t
21. 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 Trapezius Deltoid Rhomboideus Triceps Latissimus Dorsi Spinae Erectors Brachioradials Gluteus Maximus Abductors Hamstring Gastrocnemius 14 MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date AEROBIC EXERCISE EXERCISE WH SETS REPS 11345 F eee H 125 1412 1118 11 11 AEROBIC EXERCISE Wr SETS EPS j j ji FE Make photocopies of this page for scheduling and recording your workouts 15 Ordering Replacement Parts To order replacement 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 when calling The MODEL NUMBER of the product NTBE06901 The NAME of the product NordicTrack GRT 400 weight rack The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING at the center of this manual Limited Warranty ICON Health amp Fitness
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