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1. or an elliptical exerciser on Tuesday and Thursday e 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 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 workouts2. 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 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 e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise cycle
3. 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 E500 resistance system The resistance system offers a selection of exercise 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 resistance system will help you to achieve the specific results you want For your benefit read this manual carefully before using the resistance system If you have questions Pull up Handle Arm Pad Right Side Dip Arm Console Curl Pad Leg Lever after reading this manual see the front cover of this manual To help us assist you please note the product model number and serial number before calling The model number is NTS5925 0 The serial number can be found on a decal attached to the exercise rack 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 82 in 208 cm Width 35 in 89cm Depth 54 in 137 cm Headrest Adjustment Pin Backrest Left Side Note The terms right side and left side are determined relative to a user with his back to the backrest they do not correspond to
4. trademark of ICON IP Inc 2 WARNING DECAL PLACEMENT The decal shown here has been placed on the resistance system If the decal is missing or illegible please call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING e Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the resistance system 1 Ue Read all instructions in this manual and all warnings on the resistance system before using the resistance system Use the resist ance system only as described in this manu al It is the responsibility of the owner to ensure that all users of the resistance system are adequately informed of all precautions The resistance system is intended for home use only Do not use the resistance system in any commercial rental or institutional set ting Keep the resistance system indoors away from moisture and dust Place the resistance system on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enoug
5. 10 x 72mm Bolt 9 1 Curl Post 60 2 Wheel 102 4 M4 x 38mm Self tapping 10 1 Mech Frame 61 2 Wheel Endcap Screw 11 2 Dip Handle 62 2 Base Cap 103 4 M83 Lock Washer 12 1 Back Mech Cover 63 2 50mm Round Inner Cap 104 4 6205 Bearing 13 1 Front Mech Cover 64 1 Curl Knob 105 2 M5x 15mm Bolt 14 2 Swivel Arm 65 2 Dip Arm Cap 106 3 M5 Washer 15 1 Seat 66 1 50mm Round Slanted 107 2 46mm Spacer 16 1 Backrest Inner Cap 108 1 M10 x 125mm Bolt 17 1 Headrest 67 2 Bearing Bushing 109 1 M12 x 30mm Bolt 18 2 Pull up Handle 68 2 Base Foot 110 1 Link Shaft 19 2 Housing Cable 69 9 M4x 16mm Self tapping 111 2 M6x 16mm Button 20 2 Top Arm Cap Screw Screw 21 1 Upright Cap 70 2 M10x55mm Button 112 4 M3 Washer 22 2 32mm Round Outer Bolt 113 2 M6 x 90mm Bolt Cap 71 4 M6x 100mm Screw 114 2 6mm Spacer 23 2 Eyebolt 72 6 M6 x 16mm Screw 115 1 Rope Retainer 24 2 Large Foam Pad 73 1 M10 x 217mm Bolt Extension 25 4 Small Foam Pad 74 24 M10 Nylon Locknut 116 4 M3x 25mm Bolt 26 2 Pulley Housing 75 1 Inductor 117 2 Limit Switch 27 4 Finger Guard 76 1 M10x32mm Bolt 118 2 Rope Cover 28 1 Curl Bar 77 2 M10 x 80mm Button 119 1 Link 29 1 Curl Pad Screw 120 1 Top Rope Clamp 30 1 Console 78 4 M10x 116mm Bolt 121 1 Bottom Rope Clamp 31 1 Squat Bar 79 2 M6 Bolt Set 122 1 Transformer 32 2 Extension Strap 80 4 M10 x 60mm Bolt 123 2 M5 x 16mm Button 33 2 Handle 81 1 Lower Wire Harness Screw 34 1 Mech Arm 82 2 30mm Steel Spacer 124 1 Bar Hook 35 1 Motor Assembly 83 8 M10 x 20mm Button 125 1
6. Bar Grip 36 2 M4 Washer Screw 126 2 M10x 16mm Button 37 2 Resistance Band 84 1 Cable Trap Bolt 38 2 Spring 85 4 M6 Washer 127 2 M10 Lock Washer 39 2 Wheel 86 1 76mm Spacer 128 2 Cover Panel 40 2 Brass Washer 87 1 M10 x 95mm Bolt 129 2 M10x 52mm Button 41 1 Push Link 88 2 M6Locknut Bolt 42 1 MS5Nut 89 1 13mm Spacer 130 2 M3 x 10mm Self tapping 43 2 70mm Pulley 90 4 Band Stop Spacer Screw 44 2 6mm Spacer 91 29 M10 Washer 131 1 Upper Wire Harness 45 1 M5x35mm Bolt 92 2 Slot Guard 132 1 M10 x 95mm Grade 8 8 46 1 Clip 93 7 M4x 25mm Self tapping Bolt 47 2 Mech Pivot Axle Screw 1 User s Manual 48 1 Rep Counter 94 14 M4 x20mm Self tapping 1 Exercise Guide 49 6 Cable Clip Screw 2 Grease Packet 50 2 Mech Pulley Plate 95 4 M4x10mm Self tapping 3 Allen Wrench 51 11 90mm Pulley Screw Note tt 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 EXPLODED DRAWING A Model No NTS5925 0 R0306A EXPLODED DRAWING B Model No NTS5925 0 RO306A 36 oq 91 83 21 ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to give the following information e the MODEL NUMBER of the product NTS5925 0 e the NAME of the product NordicTrack E500 resistance system e the SERIAL NUMBER of the product see the front cover o
7. Handle Repeat this step on the other side of the Top Frame 4 9 Attach the Upright Cap 21 to the Top Frame 4 with an M4 x 20mm Self tapping Screw 94 and an M4 Washer 36 Attach the Top Frame 4 to the Upright 3 with two M10 x 98mm Button Bolts 98 four M10 Washers 91 and two M10 Nylon Locknuts 74 10 Attach the Headrest 17 to the Upright 3 with two M6 x 100mm Screws 71 and two M6 Washers 85 11 12 13 Grease an M10 x 217mm Bolt 73 Attach the Dip Arm 5 to the Upright 3 with the Bolt and an M10 Nylon Locknut 74 Do not overtighten the Locknut the Dip Arm must be able to pivot easily Attach the Pin 58 to the Upright 3 with an M4 x 20mm Self tapping Screw 94 Insert the Pin into the Upright Wet the inside of the two Large Foam Pads 24 and the Dip Arm 5 with soapy water Slide the two Large Foam Pads onto the Dip Arm Slide a Dip Arm Cap 65 onto a Dip Handle 11 Attach the Dip Handle and the Dip Arm Cap to the Dip Arm 5 with an M10 x 80mm Button Screw 77 and an M10 Washer 91 Attach the other Dip Handle 11 and Dip Arm Cap 65 to the Dip Arm 5 in the same manner Attach the Seat 15 to the Seat Frame 6 with four M6 x 16mm Screws 72 10 14 Grease an M10 x 72mm Bolt 101 Attach the Leg Lever 8 to the Seat Frame 6 with the Bolt and an M10 Nylon Locknut 74 Do not over tighten the Locknut the Leg Lever must be able to pivo
8. Nordiclrack aie USER S MANUAL Write the serial number in the space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 825 2588 Mon Fri 6 a m 6 p m MST ON THE WEB www nordictrackservice com 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 wiii seer ase E eh Rad alee NI ale Pore eos 3 IMPORTANT PRECAUTIONS su 0000 0006404 6540 ede amaa ra e bbe eee ee RO ee EE E 4 BEFORE YOU BEGIN ica wes ea aaiwie cite satan a aaa Galan ie ee a shane 5 ASSEMBLY cori bare Eee ee eA a ood ee ed Wee GOs oh wee Pee ey e ree 6 ADJUSTMENTS piselli ers tse le i ERA ai 12 EXERCISE GUIDELINES lt s orga de bee E ERE RETE AE 16 ORDERING REPLACEMENT PARTS cr E ed E E pote a Ron Back Cover LIMITED WARRANTY uc ig UR wed E RA 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
9. ase 1 with two M4 x 20mm Self tapping Screws 94 Attach a Base Foot 68 to the Base 1 with an M4 x 20mm Self tapping Screw 94 Repeat this step for the other side of the Base 1 3 Attach the Upright Base 2 to the Base 1 with four M10 x 60mm Bolts 80 four M10 Washers 91 and four M10 Nylon Locknuts 74 Do not tighten the Locknuts yet 4 Attach the Upright 3 to the Upright Base 2 with five M10 x 25mm Button Bolts 99 and five M10 Washers 91 5 Orient the Backrest 16 as shown Attach the Backrest to the Upright Base 2 and the Upright 3 with two M6 x 100mm Screws 71 and two M6 Washers 85 6 Attach the Center Cover 59 to the Front Mech Cover 13 with two M4 x 20mm Self tapping Screws 94 7 Set the Mech Frame 10 on the Base 1 Attach the Mech Frame 10 to the Upright Base 2 with an M12 x 30mm Bolt 109 Do not tight en the Bolt yet Tip the resistance system onto its side Attach the Mech Frame 10 to the Base 1 with four M10 Nylon Locknuts 74 Tighten the M12 x 30mm Bolt 109 Tighten the M10 Nylon Locknuts 74 used in step 3 8 Attach a Pull up Handle 18 to the Top Frame 4 with four M10 x 20mm Button Bolts 83 and four M10 Washers 91 Slide a Top Arm Cap 20 over the Pull up Handle 18 and onto the Top Frame 4 Press a 32mm Round Outer Cap 22 onto the Pull up Handle 18 Tighten an Eyebolt 23 into the Pull up
10. f this manual e the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING at the center of this manual LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack resistance 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 the lifetime of the original owner ICON warrants all other parts for one year after the date of purchase Labor is covered for ninety days 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 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 d
11. 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 hold your breath 16 Date wonpay exRease f weem sens mers Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 18 Date wonpay exRease f weem sens mers Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and
12. h clearance around the resistance system to mount dismount and use the resistance system Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under 12 and pets away from the resistance system at all times Inspect and properly tighten all parts regular 8 9 10 11 12 13 14 ly Replace any worn parts immediately Always make sure that the pins and knobs are fully engaged before using the resistance system Always wear athletic shoes for foot protec tion while exercising The resistance system is designed to support a maximum user weight of 300 pounds 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 resistance system is designed to be used with the included resistance Do not use the resistance system with dumbbells or any other type of weight to increase the resistance Always make sure the screws in the cable clamps are fully tightened 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
13. iscovery 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 the toll free telephone number on the front cover of this manual 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 service 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 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
14. k the Pulley Housings 26 to the hooks on the sides of the Base 1 ATTACHING THE ACCESSORIES Attach a Handle 33 to a Housing Cable 19 witha Cable Clip 49 For some exercises an Extension Strap 32 should be attached between the Handle and the Cable with two Cable Clips The Squat Bar not shown or the Ankle Strap not shown can be attached at any pulley station in the same manner 12 ADJUSTING THE DIP ARM To perform some exercises the Dip Arm 5 should be locked in the up position Remove the Pin 58 and lift the Dip Handle 11 Engage the Pin into the Upright 3 and the hole in the Dip Arm plate To use the Dip Arm 5 remove the Pin 58 and lower the Dip Handle 11 Insert the Pin into the Upright 3 ATTACHING THE SEAT FRAME The Seat Frame 6 can be adjusted to any of four heights To attach the Seat Frame to the resistance system set the hooks on the Seat Frame over a set of tubes on the Upright Base 2 Store the Seat Frame 6 away from the resistance system when performing an exercise that does not require it ATTACHING THE LEG LEVER To use the Leg Lever 8 attach the Pulley Housing 26 to the Upright Base 2 as described in ATTACH ING THE PULLEY HOUSINGS on the previous page Attach the Housing Cables 19 to the Leg Lever with two Cable Clips 49 To use the Curl Bar 28 attach the Pulley Housing 26 to the Base 1 as described in ATTACHING THE PULLEY HOUSINGS on the p
15. le the Rope is adjusted Push the Rope Cover 118 down the Rope and loosen the two M5 x 16mm Button Screws 123 Pull the Rope through the Link 119 and the Rope Clamps 120 121 to shorten the Rope by the measured amount Then retighten the two Screws and cover the Rope Clamps with the Rope Cover A WARNING Always make sure the two M5 x 16mm Button Screws 123 are fully tightened before the resistance system is used Measure Distance 15 Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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 18 and 19 of this manual can be pho tocopied and used to schedule and record your work outs List the date
16. 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 237942 R0306A Printed in USA 2006 ICON IP Inc
17. recording your workouts 19 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 in the center 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 7 E M4 Washer 36 M6 x 16mm Screw 72 a coe el am M10 x 20mm Button Screw 83 M6 Washer 85 Ps M10 x 25mm Button Bolt 99 M12 x 30mm Bolt 109 M10 x 217mm Button Bolt 73 M10 Washer 91 O M10 Nylon Locknut 74 M10 x 60mm Bolt 80 no I M6 Bolt Set 79 M10 x 72mm Bolt 101 M10 x 80mm Button Screw 77 M10 x 98mm Button Bolt 98 lt lt lt M6 x 100mm Screw 71 PART LIST Model No NTS5925 0 RO306A Key Key Key No Qty Description No Qty Description No Qty Description 1 1 Base 52 1 Ankle Strap 96 2 M12x 12mm Screw 2 1 Upright Base 53 8 32mm Round Inner Cap 97 4 M3Nut 3 1 Upright 54 2 Band Spacer 98 2 M10x 98mm Button 4 1 Top Frame 55 2 Pulley Bolt 5 1 Dip Arm 56 1 Mech Rope 99 5 M10x25mm Button 6 1 Seat Frame 57 4 Endcap Bolt 7 1 Base Plate 58 1 Pin 100 8 19mm Round Inner Cap 8 1 Leg Lever 59 1 Center Cover 101 1 M
18. revious page Attach the Housing Cables 19 to the Leg Lever with two Cable Clips 49 13 ATTACHING THE CURL PAD To use the Curl Pad 29 first remove the 50mm Round Slanted Inner Cap 66 from the Seat Frame 6 Then insert the Curl Post 9 into the Seat Frame and secure the Curl Post with the Curl Knob 64 Remove the Curl Pad 29 and replace the 50mm Round Slanted Inner Cap 66 when performing an exercise that does not require the Curl Pad ATTACHING THE CURL BAR To use the Curl Bar 28 first attach the housing cables to the leg lever see ATTACHING THE LEG LEVER on the previous page Attach the clip on the Curl Bar to the hook on the Leg Lever 8 PLUGGING IN THE RESISTANCE SYSTEM Plug the indicated end of the Transformer 122 into the Back Mech Cover 12 Plug the other end of the Transformer into a 120 volt outlet All indicators and displays on the console will flash once the console will then be ready for use The motor may be heard while the resistance system calibrates itself Important Always plug in the transformer when using the resistance system The resistance system will need to be calibrated man ually the first time it is used To do this plug in the Transformer 122 as described above Then press and hold the LBS up and down buttons on the Console 30 for three seconds The motor will be heard while the resistance system calibrates itself Follow this procedure whenever the resis
19. right and left on the drawings in this manual ASSEMBLY e As you assemble the exercise 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 e For help identifying small parts use the PART that the resistance system can be assembled IDENTIFICATION CHART successfully by anyone However the resistance system has many parts and the assembly In addition to the included hex key s gt process will take time By setting aside plenty of and grease assembly may require the following time assembly will go smoothly tools not included e Two adjustable wrenches Before beginning assembly carefully read the g g y y A following information and instructions One rubber mallet e Assembly requires two persons One standard screwdriver e Place all parts in a cleared area and remove the One Phillips screwdriver CS packing materials Do not dispose of the packing materials until assembly is completed Lubricant such as grease or petroleum jelly and soapy water e 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 wrenches or a set of ratchet wrenches 1 Press two Base Caps 62 onto the Base 1 2 Attach a Wheel 60 to a Wheel Endcap 61 with an M6 Bolt Set 79 Attach the Wheel Endcap 61 to the B
20. t easily 15 Slide two Small Foam Pads 25 onto the Leg Lever 8 Press two Endcaps 57 onto the Leg Lever Repeat this step with the Seat Frame 6 16 Set the Seat Frame 6 on the Upright Base 2 17 Attach the Curl Pad 29 to the Curl Post 9 with two M6 x 16mm Screws 72 18 Make sure that all parts have been properly tightened before the resistance system is used 11 ADJUSTMENTS This section explains how to adjust the resistance system See the EXERCISE GUIDELINES on page 16 for important information about how to get the most benefit from your exercise program Also refer to the accompa nying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the resistance system is used Replace any worn parts immediately The resistance system can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ATTACHING THE PULLEY HOUSINGS Attach the end of a Housing Cable 19 without the ball to the Mech Rope 56 with a Cable Clip 49 Repeat with the other Housing Cable To use the high pulley station hook the Pulley Housings 26 onto the Eyebolts 23 See inset drawing A To use the leg lever hook the Pulley Housings 26 to the hook in the Upright Base 2 See inset drawing B To use the curl bar hook the Pulley Housings 26 to the hook in the middle of the Base 1 See inset drawing C To use the squat bar hoo
21. tance system does not seem to be working properly and needs to be recalibrated 14 THE RESISTANCE SYSTEM CONSOLE Resistance To adjust the resistance level first make sure that no cables are being pulled Then press the LBS Up or Down button The resistance level will be displayed in the top display Rep Counter Press the REPS Up or Down button until the center display shows the desired number of repetitions to be completed for an exercise As repeti tions are started the console will count down to zero Set Counter Press the SETS Up or Down button until the bottom display shows the desired number of sets to be completed for an exercise As sets are complet ed the console will count down to zero Note If SETS and REPS are set at zero the console will count up when each repetition is started TIGHTENING THE MECH ROPE The type of rope used on the resistance system can stretch slightly when it is first used If there is slack in the rope before resistance is felt the rope should be tightened To tighten the Mech Rope 56 first set the system resistance level to 100 pounds Locate the end of the Mech Rope with the Rope Clamps 120 121 and pull it out until the Rope is tight Then measure the dis tance between the Rope Cover 118 and the Swivel Arm 14 Set the system resistance to the lowest level Have a second peron pull the Mech Rope 56 out and hold it whi
22. 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 17 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Posterior Deltoid shoulder Rhomboideus upper back 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 P Q R S T U V W X EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them to a high percentage of their maximum capacity Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise You can adjust the intensity level of an indi vidual exercise in two ways e by changing the amount of resistance used e
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