USER`S MANUAL
Contents
1. 34 Attach the end of the Carriage Cable 60 to the welded bolt on the Weight Carriage 25 with an M10 Nylon Locknut 77 35 36 37 38 Locate the Low Cable 59 Lay the Cable inside the bracket on the Center Base 24 so that the ball is on the side shown Attach a 4 1 2 Pulley 35 inside the bracket with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Route the Low Cable 59 through the Center Upright 3 and under the bar in the bracket on the Center Base 24 Wrap the Cable around an 88mm Pulley 36 Attach the Pulley to the rear hole in the bracket on the Center Base with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the Low Cable 59 around a 4 1 2 Pulley 35 Attach the Pulley and a Large Cable Trap 55 to the bottom set of holes in the pair of Pulley Plates 31 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the Low Cable 59 around an 88mm Pulley 36 Attach the Pulley to the front hole in the bracket on the Center Base 24 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 39 Attach the Low Cable 59 to the U Bracket 33 with an M6 Washers 62 and an M6 Locknut 80 Do not completely tighten the Locknut it should be threaded onto the end of the Cable until only two threads are showing above the Locknut as shown in the2. 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 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 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 180999 R1201B Printed in China 2001 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 No NTBE29910 Key No Qty DE SSeS eee HHH JN Description Left Upright Right Upright Center Upright Center Frame Right Frame Left Frame Pulle
3. do otherwise wrenches or a set of ratchet wrenches Before beginning assembly make sure you understand the information in the box above Important Some of the parts described in the assembly steps may be pre assembled Numbers on this Holes side on this side Press a 2 x 3 Square Inner Cap 50 into the end of the Right Base 22 Numbers on this Identify the Right Upright 2 by the positions of side the numbers and the holes Attach the Right Upright to the Right Base 22 with two M10 x 62mm Carriage Bolts 74 and two M10 Nylon Locknuts 77 Note Be sure that the numbers on the Right Upright are on the side shown Do not tighten the Nylon Locknuts yet Repeat this step with the Left Base 23 and the Left Upright 1 Note Be sure the numbers on the Left Upright are on the side shown in the inset drawing 2 Press two 50mm Thick Square Inner Caps 53 and a 2 x 3 Inner Cap 50 into the ends of the Center Base 24 Have a second person hold the Right and Left Uprights 1 2 not shown Attach the Right and Left Bases 22 23 to the Center Base 24 with two M10 x 97mm Bolts 90 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet 3 Press two 2 Round Inner Caps 47 into the ends of the weight tube on the Weight Carriage 25 Press two 75mm Bushings 26 into the top and Letters near T bottom of
4. inset drawing 40 Make sure all parts of the weight bench are properly 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 Refer to the CABLE DIAGRAMS below for correct cable routing The use of all remaining parts will be explained in ADJUSTMENTS beginning on the following page CABLE DIAGRAMS The cable diagrams below show the proper routing of the Bench Cable 58 the Low Cable 59 the Carriage Cable 60 and the High Cable 61 Use the diagram to make sure that the cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight bench will not function prop erly 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 High Cable 61 Low Cable 59 Bench Cable 58 ADJUSTMENTS This section explains how to adjust the weight bench The first time you perform an exercise that uses the safety spotter adjust the bench to the position that is best for you Note the position of the weight rest and safety spot ter on the BENCH ADJUSTMENT CHART on page 20 of this manual When preparing to perform the exercise again refer back to the chart for a quick reference to
5. several exercises and a list of the muscles affected Refer to the muscle chart on page 22 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 minutes of stretching Include stretches for both your arms and legs Move 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 m
6. the Weight Carriage the top of this side 77 Orient the Weight Carriage 25 and the Center Upright 3 so that the welded bolt and letters are 3 on the indicated sides Slide the Weight Carriage 26 onto the bottom of the Center Upright 47 Weight 63 A lt gt Welded Attach the Carriage Stop 27 to the indicated gon hole in the Center Upright 3 with an M10 x 86mm Bolt 63 and an M10 Nylon Locknut 77 4 Attach the Center Upright 3 to the Center Base 24 with two M10 x 75mm Bolts 73 four M10 Washers 79 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet 5 Press two 75mm Bushings 26 into the top and bottom of the Safety Spotter 10 Attach the two Safety Spotter Bumpers 34 to the Safety Spotter 10 with two M10 x 25mm Button Bolts 81 two M10 Washers 79 and two M10 Nylon Locknuts 77 Pull the Knob 30 out as far as it will go Slide the Safety Spotter 10 onto the top of the Center Upright 3 and engage the Knob into an adjust ment hole Turn the Knob clockwise until tight Adjustment Press a 60mm Square Inner Cap 46 into the top j Hole of the Center Upright 3 i 6 Press two 75mm Bushings 26 into the top and bottom of the Right Weight Rest 12 Pull the Knob 30 out as far as it will go Slide the Right Weight Rest 12 onto the Right Upright 2 and engage the Knob into an adjustment h
7. your personal settings See the EXERCISE GUIDELINES on page 21 for important 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 you use the weight bench 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 The Backrest 38 can be used in a decline position a level position or any of five incline positions To adjust the Backrest turn the Knob 30 counterclock wise until loose Pull the Knob out as far as it will go and slide the Sliding Seat Frame 15 to the desired position Engage the Knob into an adjustment hole in the Bench Frame 14 Turn the Knob clockwise until tight ADJUSTING THE WEIGHT RESTS AND SAFETY SPOTTER Before performing an exercise that uses a barbell adjust the Weight Rests 11 12 and Safety Spotter 25 to the height that is best suited for that exercise The Weight Rests should be at a comfortable height for lifting and replacing the barbell Moving the Safety Spotter 10 will change the distance that the barbell can move First attach the barbell to the high cable see ATTACHING A BARBELL TO THE CABLES on page 18 Then set the Safety Spotter to the position that will stop the barbell at the lowest point that you want it to
8. 0 x 154mm Bolt 69 AA i gt LIE TJ LI ASSEMBLY As you assemble the weight bench make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings Everything in this manual is designed to ensure For help identifying small parts use the PART that the weight bench can be assembled suc IDENTIFICATION CHART on page 5 cessfully by anyone However it is important to realize that the versatile weight bench has many The following tools not included are required parts and that the assembly process will take for assembly time Most people find that by setting aside plen ty of time assembly will go smoothly Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the following information and instructions One standard screwdriver e Assembly requires two people One Phillips screwdriver e Place all parts in a cleared area and remove the Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing and soapy water materials until assembly is completed Assembly will be more convenient if you have e Tighten all parts as you assemble them unless socket set a set of open end or closed end instructed to
9. 4mm Bolts 71 an M10 Washer 79 and three M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet 15 Attach the Leg Lever Bumper 54 to the Front Leg 18 with the M4 x 19mm Screw 68 and an M5 Washer 92 Press a 38 1mm x 76 2mm Inner Cap 49 and a 2 x 3 Inner Cap 50 into the Leg Lever 19 Lubricate an M10 x 102mm Bolt 91 Attach the Leg Lever 19 to the Front Leg 18 with the Bolt and an M10 Nylon Locknut 77 Do not over tighten the Nylon Locknut the Leg Lever must be able to pivot easily 16 Press four 25 4mm x 38 1mm Inner Caps 45 into the Backrest Frame 16 Orient the Backrest 38 as shown Attach the Backrest to the Backrest Frame 16 with four M6 x 16mm Bolts 72 17 Press two 38mm Square Inner Caps 44 into the ends of the Support Leg 13 Lubricate an M10 x 154mm Bolt 69 Attach the Support Leg 13 to the Backrest Frame 16 with the Bolt two M10 Washers 79 and an M10 Nylon Locknut 77 Lubricate an M10 x 164mm Bolt 71 Attach the Support Leg 13 to the Back Leg 39 with the Bolt two M10 Washers 79 and an M10 Nylon Locknut 77 Lubricate two M10 x 45mm Bolts 76 Attach the Backrest Frame 16 to the Sliding Seat Frame 15 with the Bolts two M10 Washers 79 and two M10 Nylon Locknuts 77 Do not overtighten the M10 Nylon Locknuts 77 the Support Leg 13 and the Backrest Frame 16 must be able to pivot easily 18 Press two 38mm Squar
10. EL NUMBER of the product NTBE29910 2 The NAME of the product NordicTrack GRT 300 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 the PART LIST and EXPLODED DRAWING at the center of this manual LIMITED WARRANTY ICON Health amp Fitness 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 autho rized service center products used for commercial or rental purposes or products used as store display mod els 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
11. IES TO THE CABLES To use the Row Bar 38 attach it to the High Cable 61 or Low Cable not shown with a Cable Clip 28 The other accessories not shown can be attached to the cables in the same manner A WARNING Always disconnect the accessories when performing exercises that do not require them Note The accessories can be stored on the back of the Right and Left Frames 5 6 not shown with Cable Clips 28 TIGHTENING THE CABLES Woven cable the type of cable used on the weight bench can stretch slightly after it is first used If there is slack in the cables tighten them as described below See drawing A Tighten the M6 Locknut 80 onto the Low Cable 59 a couple of turns See drawing A Remove the M10 x 45mm Bolt 76 and the M10 Nylon Locknut not shown attaching the 4 1 2 Pulley 35 and Cable Trap 55 to the U Bracket 83 Use the Bolt and Nylon Locknut to reat tach the Pulley and Cable Trap to the lower set of holes in the U Bracket See drawing B Remove the M10 x 45mm Bolt 76 and the M10 Nylon Locknut 77 attaching the lower 4 1 2 Pulley 35 and Cable Trap 55 to the Pulley Plates 31 Use the Bolt and Nylon Locknut to reattach the Pulley and Cable Trap to the next set of holes in the Pulley Plates Repeat until the cables are tight 19 BENCH ADJUSTMENT CHART The chart below contains a list of exercises that require the use
12. NordicIrack Model No NTBE29910 number in the US E R 5 UAL space above for future reference 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 satisfac tion through direct assistance 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 WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN Rer eaeque adie ea ae Pe ibn Ma ele ele ee a ee Pe 4 PART IDENTIFICATION CHART hr 5 ASSEMBLY oir or xe y eee seed i Maden bt aiding ta PUR Maa E 6 CABLE DIAGRAM racsot ev RIA ue Ree tek ON aE ee one e 16 ADJUSTMENTS iii a RR Ee na 17 BENCH ADJUSTMENT CHART occ 20 EXERCISE GUIDELINES 1e kn PR eee RARE ee RE een aaa ee mana 21 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Loc Back Cover
13. 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 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 Keep hands and fingers clear of this area The decals shown here have been placed on the weight bench If a decal is missing or illegi ble please call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the decal in the location shown 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 10 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 fl
14. e Inner Caps 44 into the ends of the Seat Frame 17 Orient the Seat 37 with the wide end on the side shown Attach the Seat 37 to the Seat Frame 17 with four M6 x 16mm Bolts 72 19 Lubricate an M10 x 154mm Bolt 69 Attach the Seat Frame 17 to the Backrest Frame 16 with the Bolt two M10 Washers 79 and an M10 Nylon Locknut 77 Do not overtighten the Nylon Locknut the Seat Frame must be able to pivot easily EA Lubricate 20 Attach the Right and Left Power Assist Legs 20 21 to the Leg Lever 19 with two M10 x 100mm Bolts 66 and two M10 Nylon Locknuts 77 21 Refer to the CABLE DIAGRAMS on page 16 of this manual to identify the different cables included with the weight bench Locate the Bench Cable 58 Route the Cable through the Front Leg 18 and attach it to the Leg Lever 19 with an M10 x 91mm Bolt 67 two 35mm Spacers 82 two M10 Washers 79 and an M10 Nylon Locknut 77 Press a 2 x 3 Inner Cap 50 into the bottom of the Leg Lever 19 11 22 Route the Bench Cable 58 under a 4 1 2 Pulley 35 Attach the Pulley to the Front Leg 18 with an M10 x 75mm Bolt 73 two 17mm Spacers 96 two M10 Washers 79 and an M10 Nylon Locknut 77 23 Attach the Bench Cable 58 to the Back Leg 39 with a Cable Clip 28 24 Press a 19mm Round Inner Cap 48 into each end of the three Pad Tubes 41 Slide two Pad Tubes 41 through the holes in the Leg Lev
15. er 19 Slide the third Pad Tube through the holes in the Front Leg 18 Slide two Foam Pads 42 onto each Pad Tube 25 Locate the High Cable 61 See the inset drawing Slide a Cable Ball 56 onto the end of the High Cable 61 Thread an M6 Locknut 80 onto the Cable as far as it will go Tighten a Cable Eye 57 onto the Cable Hold the Cable Eye and fully tighten the Locknut against the Cable Eye Slide the Cable Ball over the Locknut and the Cable Eye Route the end of the High Cable 61 without a Cable Ball 56 through the tube on the left Pulley Arm 7 Wrap the Cable around a 4 1 2 Pulley 35 and attach the Pulley to the Pulley Arm with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Note Be sure that the Cable is under the indicated pin on the Pulley Arm 26 27 28 29 30 Wrap the High Cable 61 around an 88mm Pulley 36 Attach the Pulley and a Small Cable Trap 93 to the Left Frame 6 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the High Cable 61 around a 4 1 2 Pulley 35 Attach the Pulley and a Large Cable Trap 55 to the U Bracket 33 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the High Cable 61 around an 88mm Pulley 36 Attach the Pulley and a Small Cable Trap 93 to the Right Frame 5 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Route the High Cable 61 through the
16. go during the exercise To adjust a Weight Rest 11 12 turn the Knob 80 counterclockwise until loose Pull the Knob out as far as it will go and move the Weight Rest to the desired height Engage the Knob into an adjustment hole in the Upright 1 2 and turn it clockwise until tight The Safety Spotter 10 can be adjusted in the same manner A WARNING Always adjust both Weight Rests 11 12 to the same height before exercising ATTACHING THE BENCH TO THE RACK To perform bench and leg lever exercises the weight bench must be attached to the weight rack To attach the bench to the rack rest the Back Leg 39 over the crossbar on the Center Base 24 Note Be sure that the Low Cable 59 goes through the Back Leg Next attach the Bench Cable 58 to the Low Cable with a Cable Clip 28 When the bench is not attached to the rack use the Cable Clip 28 to attach the Bench Cable 58 to the bracket on the Back Leg 89 ATTACHING A BARBELL TO THE CABLES To use a barbell not included with the Safety Spotter not shown set the barbell on the Weight Rests 11 not shown 12 Slide a Barbell Ring 29 onto each end of the barbell and tighten the M8 x 12mm Screw 43 Attach each end of the High Cable 61 to the Barbell Rings with two Cable Clips 28 A WARNING use only an Olympic barbell not included with the Barbell Rin
17. gs 29 Always disconnect the barbell from the High Cable 61 when performing an exercise that does not require it The barbell could be lift ed off of the weight rests and fall ATTACHING WEIGHTS TO THE WEIGHT CAR RIAGE OR BARBELL Slide the desired amount of weight not included onto the weight tube on the Weight Carriage 25 or the barbell Secure the weight to the Weight Carriage with Weight Clips 98 Do not place weights on the Weight Carriage 25 when performing exercises that use the barbell A WARNING Do not place more than 150 pounds on the Weight Carriage 25 Do not place more than 310 pounds including the bar bell on the Weight Rests 11 12 Always place the same amount of weight on each side of the Weight Carriage or barbell Always secure the weights to the Weight Carriage with Weight Clips 98 Barbell USING THE POWER ASSIST LEGS If you are unable to complete the repetition after per forming a bench exercise the Power Assist Legs 20 21 can be used to help lift the barbell back to the Weight Rests not shown To use the Power Assist Legs 20 21 attach the bench to the rack and a barbell to the high cable see ATTACHING THE BENCH TO THE RACK and ATTACHING A BARBELL TO THE CABLES on page 18 Press down on the Power Assist Legs with your feet while lifting the barbell to the Weight Rests not shown ATTACHING THE ACCESSOR
18. hers 79 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet Attach the Pull up Bar 8 to the Left Frame not shown in the same manner Tighten the M10 Nylon Locknuts 77 used in steps 1 10 Press two 38mm x 50mm Inner Caps 52 into the top of the Back Leg 39 Press two 50mm Square Inner Caps 51 into the ends of the Stabilizer 40 Orient the Stabilizer 40 so the decal is in the position shown Attach the Back Leg 39 to the Stabilizer with two M10 x 62mm Carriage Bolts 74 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet Press a 60mm Square Inner Cap 46 into the top of the Front Leg 18 Orient the Bench Frame 14 as shown Attach the Bench Frame to the Front Leg 18 with two M10 x 78mm Bolts 70 two M10 Washers 79 and two M10 Nylon Locknuts 77 Do not tight en the Nylon Locknuts yet Press a 38mm x 50mm Inner Cap 64 into the indicated tube on the Sliding Seat Frame 15 Press two 75mm Bushings 26 into the ends of the Sliding Seat Frame Orient the Sliding Seat Frame 15 as shown Pull the Knob not shown out as far as it will go Slide the Sliding Seat Frame onto the Bench Frame 14 and engage the Knob into an adjustment hole in the Bench Frame Press a 60mm Square Angled Inner Cap 95 into the end of the Bench Frame 14 14 Attach the Bench Frame 14 to the Back Leg 39 with an M10 x 78mm Bolt 70 two M10 x 16
19. id back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf E xcudomouvozzercrmce c rgommoour 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 page 23 of this manual can be photocopied and used to schedule and record your workouts 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 Y A gut prin y 4 QNUM 7 N 22 Date EXERCISE wear sers mess TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 23 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 1 The MOD
20. nch out of the way when performing squat exercises Always discon nect the barbell from the high cable when per forming an exercise that does not require it The barbell could be lifted off the weight rests and fall 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 GRT 300 weight bench The GRT 300 offers a selection of weight stations designed to develop every major mus cle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the GRT 300 will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have additional ques 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 NTBE29910 The serial numbe
21. of the safety spotter When preparing the weight bench for one of these exercises follow the steps listed below For information about each of these steps refer to the ADJUSTMENTS section of this manual Make sure the bench cable is attached to the low cable when performing any of the bench exercises For each exercise determine the positions of the bench the weight rests and the safety spotter that are best for you The first time you perform each exercise write the positions of the weight rests and the safety spotter in the chart Write the number corresponding to the height of the weight rests and the letter corresponding to the height of the safety spotter in the appropriate column When preparing to perform the exercise again refer back to the chart for a quick reference to your personal settings Follow these steps when preparing for each exercise 1 Adjust the position of the bench be sure the bench cable is attached to the low cable when performing any of the bench exercises Decline Bench Press Adjust the position of the weight rests Attach your barbell to the high cable Adjust the position of the safety spotter Incline Bench Press 1 Add weight to the barbell Bench Press Incline Bench Press 2 The first time you perform the exercises listed in the chart note the position of the weight rests and safety spotter in the Incline Bench Press 4 appropriate column Incline Bench Press 3 Military Pre
22. ole in the Upright Turn the Knob clockwise until tight Repeat this step with the Left Weight Rest not shown 7 Press two 60mm Square Inner Caps 46 into the tops of the Left and Right Uprights 1 2 Orient the Center Frame 4 with the decal on the side shown Attach the Center Frame to the Left and Right Uprights 1 2 with four M10 x 78mm Bolts 70 four M10 Washers 79 and four M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet 8 Press two 38 1mm x 76 2mm Inner Caps 49 into the ends of the Right and Left Frames 5 6 Attach the Right and Left Frames 5 6 to the Center Upright 3 with an M10 x 81mm Bolt 65 and an M10 Nylon Locknut 77 Attach the Right Frame 5 to the Center Frame 4 with an M10 x 120mm Bolt 75 an M10 Washer 79 and an M10 Nylon Locknut 77 Attach the Left Frame 6 to the Center Frame in the same manner Do not tighten the M10 Nylon Locknuts 77 yet 9 Press a 60mm Square Arched Inner Cap 89 into the end of the Top Frame 9 Attach the Top Frame 9 to the Right and Left Frames 5 6 with two M10 x 81mm Bolts 65 and two M10 Nylon Locknuts 77 Do not tight en the Nylon Locknuts yet 10 11 12 13 Orient the Pull up Bar 8 with the bend on top Attach the Pull up Bar to the Right Frame 5 with two M10 x 57mm Bolts 78 two M10 Was
23. oor beneath the weight bench to protect the floor Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediately 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 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 set both weight rests at the same height 11 12 13 14 15 16 17 The weight bench is designed to support a maximum user weight of 250 pounds Do not place more than 310 pounds including the barbell on the weight rests Do not place more than 150 pounds on the weight car riage Note The weight bench is designed to be used with an Olympic barbell The weight bench does not include a barbell or weights Always place an equal amount of weight on each side of the weight carriage or barbell Always secure the weights with the weight clips when they are mounted on the weight carriage Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition Always set the back leg over the center base before using the leg lever Always attach the bench cable to the low cable before perform ing a bench exercise Always move the be
24. p Handle Ankle Strap Row Bar Row Bar Grip 60mm Square Arched Cap M10 x 97mm Bolt M10 x 102mm Bolt M5 Washer Small Cable Trap 27mm Spacer 60mm Square Angled Cap 17mm Spacer 75mm Bushing PP Material Weight Clip Weight Clip Sleeve User s Manual Exercise Guide 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 EXPLODED DRAWING Model No NTBE29910 R1201B
25. r 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 Pulley Arm Safety Spotter Pull up Bar Weight Rest Right Side Pulley Arm Left Side Weight Rest Weight Carriage Backrest Low Pulley Station Bench Cable Bracket Power Assist Leg Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual 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 mm M10 x 57mm Bolt 78 M10 Nylon Locknut 77 aa AN WW M10 x 62mm Carriage Bolt 74 M6 Locknut 80 NV M10 x 75mm Bolt 73 M6 Washer 62 Qu M10 x 78mm Bolt 70 O NL omen M5 Washer 92 WW A ND monto sora M10 x 45mm Bolt 76 NV M10 x 91mm Bolt 67 M10 x 25mm Button Bolt 81 GN NV M10 x 100mm Bolt 66 M4 x 19mm Screw 68 TTT WW M6 x 16mm NV M10 x 120mm Bolt 75 Bolt 72 M1
26. rcise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise pro gram WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for
27. ss The Bench can be R removed D attached in a declined position L attached in a level position l f attached in one of five incline positions 11 indicates the least incline 15 indicates fully inclined Z gt gt gt gt gt gt D Squat The Bench Cable can be A attached N not attached The Weight Rests can be adjusted to positions 1 8 Note the number of the position that is best for each exercise The Safety Spotter can be adjusted to positions Note the letter of the position that is best for each exercise 20 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 wi
28. thout 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 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 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 cycling 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 21 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 exe
29. tube on the right Pulley Arm 7 Wrap the Cable around a 4 1 2 Pulley 35 Attach the Pulley to the Pulley Arm with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 See the inset drawing Slide a Cable Ball 56 onto the end of the High Cable 61 Thread an M6 Locknut 80 onto the Cable as far as it will go Tighten a Cable Eye 57 onto the Cable Hold the Cable Eye and fully tighten the Locknut against the Cable Eye Slide the Cable Ball over the Locknut and the Cable Eye Locate the Carriage Cable 60 Attach the end of the Cable inside the Top Frame 9 with an M10 x 75mm Bolt 73 two 27mm Spacers 94 two M10 Washers 79 and an M10 Nylon Locknut 77 35 sE roe q a 33 Tube 31 Wrap the Carriage Cable 60 around a 4 1 2 Pulley 35 Attach the Pulley and a Large Cable Trap 55 to the single set of holes in the Pulley Plates 31 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 32 Wrap the Carriage Cable 60 around an 88mm Pulley 86 Attach the Pulley inside the Top Frame 9 with an M10 x 75mm Bolt 73 two 17mm Spacers 96 two M10 Washers 79 and an M10 Nylon Locknut 77 33 Wrap the Carriage Cable 60 around an 88mm Pulley 36 Attach the Pulley between the Right and Left Frames 5 6 with an M10 x 81mm Bolt 65 two 15mm Spacers 83 and an M10 Nylon Locknut 77
30. y Arm Pull up Bar Top Frame Safety Spotter Left Weight Rest Right Weight Rest Support Leg Bench Frame Sliding Seat Frame Backrest Frame Seat Frame Front Leg Leg Lever Right Power Assist Leg Left Power Assist Leg Right Base Left Base Center Base Weight Carriage 75mm Bushing Carriage Stop Cable Clip Barbell Ring Knob Pulley Plate Pulley Arm Bushing U Bracket Safety Spotter Bumper 4 1 2 Pulley 88mm Pulley Seat Backrest Back Leg Stabilizer Pad Tube Foam Pad M8 x 12mm Screw 38mm Square Inner Cap 25 4mm x 38 1mm Inner Cap 60mm Square Inner Cap 2 Round Inner Cap 19mm Round Inner Cap 38 1mm x 76 2mm Inner Cap 2 x 3 Inner Cap 50mm Square Inner Cap Key No Qty 2 AN 2 NN SN GA SARNO R1201B Description 38mm x 50mm Angled Inner Cap 50mm Thick Square Inner Cap Leg Lever Bumper Large Cable Trap Cable Ball Cable Eye Bench Cable Low Cable Carriage Cable High Cable M6 Washer M10 x 86mm Bolt 38mm x 50mm Inner Cap M10 x 81mm Bolt M10 x 100mm Bolt M10 x 91mm Bolt M4 x 19mm Screw M10 x 154mm Bolt M10 x 78mm Bolt M10 x 164mm Bolt M6 x 16mm Bolt M10 x 75mm Bolt M10 x 62mm Carriage Bolt M10 x 120mm Bolt M10 x 45mm Bolt M10 Nylon Locknut M10 x 57mm Bolt M10 Washer M6 Locknut M10 x 25mm Button Bolt 35mm Spacer 15mm Spacer Ab Stra
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