Owners Manual
Contents
1. HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the product frame for five years after the date of pur chase ICON warrants all other parts for one year after the date of purchase Labor is covered for one year WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or component pro viding the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as spec ified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instruct ed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Serv2. 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 Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H p J K L M N O P Q R S I U V W X Date MONDAY EXERCISE 7 WEIGHT SETS REPS E 0 TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE _ Wir srs REPS cmn j f j CEN ES p JE Moi px p THURSDAY AEROBIC EXERCISE Date rupay sx sers mes r j j EE j Make photocopies of this page for scheduling and recording your workouts 15 PART IDENTIFICATION CHART Model No 58030 1 034 D M4 x 16mm Screw 63 M10 x 19mm Bolt 37 M10 x 45mm Bolt 36 M10 68mm Bolt 38 M10 x 72mm Bolt 39 M10 x 75mm Bolt 40 M10 x 78
3. Secure the weight with two Weight Clips 16 Unused weights can be stored on the Storage Tubes 12 on the weight rack A WARNING Always place the same amount of weight on each Carriage Tube 11 and secure the weight with the two Weight Clips 16 Always store an equal amount of weight on each side of the weight rack ATTACHING THE LAT BAR Attach the Lat Bar 43 to the Cable 31 with a Cable Clip 46 For some exercises it may be necessary to attach the Chain not shown between the Cable and the Lat Bar with two Cable Clips Adjust the length of the Chain between the Lat Bar and the Cable so the Lat Bar is in the correct starting position for the exercise to be performed The Ankle Strap not shown can be attached to the Cable 31 in the same manner 11 WEIGHT RESTS AND SAFETY SPOTTERS To use the barbell not included with the weight rack first move the Weight Rests 19 20 and the Safety Spotters 17 18 to the correct heights for the exer cise to be performed Engage the locking pins around the Front Uprights 6 WARNING Always place both Weight Rests 19 20 and both Safety Spotters 17 18 at the same height Make sure the lock ing pins are securely wrapped around the Front Uprights 6 before setting the barbell not shown on them CABLE DIAGRAM The cable diagram shows the proper routing of the Cable 31 Use the diagram to make sure that t
4. Nordicirack Model 58030 Serial 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 you have questions or if there are missing or damaged parts we will guarantee complete satis faction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge CUSTOMER HOT LINE 1 888 825 2588 Mon Fri 6 a m 6 p m MST A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference POWER SYSTEM USER S MANUAL Y L Visit our website at b 2 www nordictrack com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 7 7 71 3 BEFORE YOU BEGIN He Sdn ea ae Pe de dO eee e dapes 4 ASSEMBLY L Iy u uy uma n Waaa elton tee ee Acie oe ee eee 5 ADJUSTMENTS eae a ee eder c e efe bab ae eon beiden gm er Y s 11 CABLE DIAGRAM ere
5. ccordingly 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 205801 R1103A Printed in China 2003 ICON Health amp Fitness Inc
6. emember 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 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 repetit
7. erae eR Ae hee ewe eR RE RE niha RUE 12 EXERCISE GUIDELINES chon SIR e dox HR OR ss u aS P 13 ORDERING REPLACEMENT Back Cover LIMITED 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 WARNING DECAL PLACEMENT The decal shown here has been placed on the weight rack If the decal is missing or illegible 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 Misuse of this product may result in Serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed NordicTrack is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precautions before using the weight rack 1 Read all instructions in this manual before using the weight rack Use the weight rack onl
8. ge 10 with an M10 x 45mm Bolt 36 and an M10 Nylon Locknut 32 Make sure the Cable Trap is outside of the bracket and oriented to hold the Cable in the groove of the Pulley Wrap the Cable 31 around an 89mm Pulley 26 Attach the Pulley and a Cable Trap 27 to the bracket on the Lat Tower 8 with the M10 x 75mm Bolt 40 used in step 10 and an M10 Nylon Locknut 32 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Route the Cable 31 through the Lat Tower Base 3 and around an 89mm Pulley 26 Attach the Pulley to the bracket on the Lat Tower Base with an M10 x 45mm Bolt 36 and an M10 Nylon Locknut 32 Route the Cable 31 under an 89mm Pulley 26 and through the Foot Plate 13 as shown Attach the Pulley to the Foot Plate with an M10 x 45mm Bolt 36 and an M10 Nylon Locknut 32 Attach the Foot Plate 13 to the Lat Tower Base 3 with two M10 x 19mm Bolts 37 and two M10 Nylon Locknuts 32 Do not tighten the Locknuts yet Attach the Foot Plate 13 to the Bottom Crossbar 2 with two M10 x 94mm Bolts 34 two M10 Washers 33 and two M10 Nylon Locknuts 32 Tighten all of the M10 Nylon Locknuts 32 used in steps 1 14 15 Press two 48mm Round Inner Caps 23 into two Storage Tubes 12 Screw the Storage Tubes onto the Left Rear Upright 4 Make sure the Storage Tubes are fully tightened Repeat this step with t
9. he Cable and Cable Traps 27 have been assembled correctly If the Cable has not been correctly routed the weight bench will not function properly and dam age may occur The numbers show the correct route for the Cable 12 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS MUSCLE BUILDING To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used by 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 d
10. he other two Storage Tubes 12 and the Right Rear Upright not shown 16 Press two 32mm Round Inner Caps 25 into the end of the Left Weight Rest 19 and the Left Safety Spotter 17 Insert the Left Weight Rest 19 and the Left Safety Spotter 17 into holes in the left Front Upright 6 and engage the locking pins around the Upright Repeat this step with the Right Weight Rest not shown the Right Safety Spotter not shown and the right Front Upright not shown 17 Wet the ends of the Lat Bar 43 and the Row Bar 47 with soapy water Slide four Handgrips 44 onto the ends of the two Bars 18 Make sure that all parts are properly tightened before you use the weight rack The use of all remaining parts will be explained in ADJUST MENTS starting on the next page 10 ADJUSTMENTS This section explains how to adjust the weight rack See the EXERCISE GUIDELINES on page 13 for important information about how to get the most benefit from your exercise program Also refer to the accompanying exer cise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight rack is used Replace any worn parts immediately The weight rack can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADDING WEIGHT TO THE WEIGHT RACK To use the Weight Carriage 10 slide the desired amount of weight onto the Carriage Tubes 11
11. ice Department at 1 888 825 2588 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for serv ice where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping car ton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the service is covered by warranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or per formance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts A
12. ion 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 13 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 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 15 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck
13. iscomfort Rest for 1 minute after each set Work your muscles by com pleting more sets rather than by using high amounts of resistance WEIGHT LOSS To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets CROSS TRAINING Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 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 R
14. ise 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 NTB58030 48 ET 28 DU Z R1103A Bo 40 32 26 31 G 37 34 pe Pz 23 3 542 OP 1 N eee KE 3 12 70 23 sl 2 Ne 32 1 36 26 ORDERING REPLACEMENT PARTS To order replacement parts 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 prepared to give the following information when calling The MODEL NUMBER of the product 58030 The NAME of the product NordicTrack STRENGTH POWER SYSTEM 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 in the center of this manual LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack STRENGTH POWER SYSTEM weight rack 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
15. mm Bolt 41 M10 x 86mm Bolt 35 N N A UV TY YV 60mm Square Inner Cap 22 M10 Nylon Locknut 32 M10 x 94mm Bolt 34 48mm Round Inner Cap 23 M10 Washer 74 32mm Round Inner Cap 25 x 51mm x 76mm Inner 24 PART LIST Model No NTB58030 Key No Qty 0 0 ANON HS NWN AND A NN pn Description Base Bottom Crossbar Lat Tower Base Left Rear Upright Right Rear Upright Front Upright Upright Cover Lat Tower Top Crossbar Weight Carriage Carriage Tube Storage Tube Foot Plate Large Joint Plate Small Joint Plate Spring Clip Left Safety Spotter Right Safety Spotter Left Weight Rest Right Weight Rest Carriage Stop 60mm Square Inner Cap 48mm Round Inner Cap 51mm x 76mm Inner Cap 32mm Round Inner Cap Key No Qty ommommoc j R1103A Description 89mm Pulley Cable Trap Spacer Weight Stop Bushing Carriage Bushing Cable M10 Nylon Locknut M10 Washer M10 x 94mm Bolt M10 x 86mm Bolt M10 x 45mm Bolt M10 x 19mm Bolt M10 x 68mm Bolt M10 x 72mm Bolt M10 x 75mm Bolt M10 x 78mm Bolt M4 x 16mm Screw Lat Bar Handgrip Ankle Strap Cable Clip Row Bar Chain User s Manual Exerc
16. ner Your partner should be ready to catch the barbell if you cannot complete a repetition Always disconnect the lat bar from the cable when performing an exercise that does not require it If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARNING 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 Thank you for selecting the versatile NordicTrack STRENGTH POWER SYSTEM weight rack The weight rack is designed to help you develop every major muscle group of the body Whether your goal is a shapely figure dramatic increase in muscle size and strength or a healthier cardiovascular system the weight rack 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 Lat Bar Weight Rest Right Side Safety Spotter Front Upright 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 bef
17. olts 34 two Small Joint Plates 15 and four M10 Nylon Locknuts 32 Do not tighten the Locknuts yet Repeat this step with the other Front Upright not shown and the other Base 1 7 Attach the Left Rear Upright 4 to the left Front Upright 6 with four M10 x 94mm Bolts 34 two Small Joint Plates 15 and four M10 Nylon Locknuts 32 Do not tighten the Locknuts yet Repeat this step with the Right Rear Upright not shown 8 Press two 48mm Round Inner Caps 23 into the ends of the two Carriage Tubes 11 Screw the Carriage Tubes onto the Weight Carriage 10 as shown Make sure the Carriage Tubes are fully tightened 9 Route the Cable 31 up through the Lat Tower 8 and over an 89mm Pulley 26 Attach the Pulley inside of the Lat Tower with an M10 x 75mm Bolt 40 two M10 Washers 33 two Spacers 28 and an M10 Nylon Locknut 32 Make sure the large ball on the Cable is in the indicated position 10 Wrap the Cable 31 over an 89mm Pulley 26 Attach the Pulley and a Cable Trap 27 to the bracket on the Lat Tower 8 with an M10 x 75mm Bolt 40 Do not thread a Locknut onto the Bolt yet Make sure the Cable Trap is inside of the bracket and oriented to hold the Cable in the groove of the Pulley 11 12 13 14 Wrap the Cable 31 around an 89mm Pulley 26 Attach the Pulley and a Cable Trap 27 to the Weight Carria
18. ore calling The model number is NTB58030 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 the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 84 in Width 64 in Depth 50 in Left Side Storage Tube Weight Carriage Foot Plate Note The terms right side and left side are determined relative to a per son facing away from the weight rack they do not correspond to right and left on the drawings in the manual ASSEMBLY Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight rack can be assembled success fully by anyone However it is important to real 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 Before beginning assembly carefully read the following information and instructions e Assembly requires two people Place all parts a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise Before beginning assembly make sure you understand the information in the box above Attach the left side of the Bottom Crossbar 2 to the Ba
19. p 21 as shown and slide it onto the Lat Attach the Carriage Stop 52 here Tower below the Weight Carriage Slide the Lat Tower 8 onto the Lat Tower Base 3 Attach the Carriage Stop 21 at the indicated hole with an M10 x 86mm Bolt 35 and an M10 Nylon Locknut 32 attach the Lat Tower 8 to the Lat Tower Base 3 with three M10 x 72mm Bolts 39 three M10 Washers 33 and three M10 Nylon Locknuts 32 Do not tighten the Locknuts yet 4 Attach the Top Crossbar 9 to the Left Rear Upright 4 with two M10 x 94mm Bolts 34 two M10 Washers 33 and two M10 Nylon Locknuts 32 Do not tighten the Locknuts yet Attach the Top Crossbar 9 to the Right Rear Upright not shown in the same manner 5 Attach the bracket on the Top Crossbar 9 to the Lat Tower Base 3 with two M10 x 78mm Bolts 41 and two M10 Nylon Locknuts 32 Do not tighten the Locknuts yet Attach the Left Rear Upright 4 to the Bottom Crossbar 2 with two M10 x 94mm Bolts 34 a Large Joint Plate 14 and two M10 Nylon Locknuts 32 Do not tighten the Locknuts yet Attach the Right Rear Upright not shown to Bracket the Bottom Crossbar 2 in the same manner 6 Press a 51mm x 76mm Inner Cap 24 into the top of a Front Upright 6 Attach an Upright Cover 7 to the Front Upright with five M4 x 16mm Screws 42 Attach the Front Upright 6 to a Base 1 with four M10 x 94mm B
20. se 1 without the warning decal with two M10 x 94mm Bolts 34 a Large Joint Plate 14 and two M10 Nylon Locknuts 32 Make sure the Joint Plate is oriented as shown Do not tighten the Locknuts yet Note The Base with the warning decal applied to it should be attached on the right side of the weight rack see WARNING DECAL PLACEMENT on page 2 Attach the Bottom Crossbar 2 to the other Base not shown in the same manner 2 Press a 60mm Square Inner Cap 22 into the back of the Lat Tower Base 3 Attach the Lat Tower Base 3 to the Bottom Crossbar 2 with two M10 x 68mm Bolts 38 and two M10 Nylon Locknuts 32 Do not tighten the Locknuts yet 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 The following tools not included are required for assembly Two adjustable wrenches One rubber mallet One standard screwdriver One Phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water 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 These holes are closer to this side of the Plate 3 Press a 60mm Square Inner Cap 22 into the Lat Tower 8 Orient the Weight Carriage 10 as shown and slide it onto the Lat Tower 8 Orient the Carriage Sto
21. y as described in this manual It is the responsibility of the owner to ensure that all users of the weight 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 Make sure all parts are properly tightened each time the weight rack is used 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 Make sure that the cable remains on the pul leys at all times If the cable binds as you are exercising stop immediately and make sure that the cable is on the pulleys 10 11 12 13 14 15 16 Always wear athletic shoes for foot protec tion while exercising Always set both weight rests and both weight spotters at the same height The weight rack is designed to support a maximum total weight of 310 pounds includ ing the barbell Do not place more than 200 pounds on the weight carriage Note The weight rack is designed to be used with an Olympic barbell not included 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 part
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