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NordicTrack 831.159760 Home Gym User Manual

1. 50 13 25 Wrap the High Cable 73 around a 4 Pulley 35 Attach the Pulley inside the slot in the Main Upright 3 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 26 Disassemble the pre assembled Pulley Plates 31 Wrap the High Cable 73 around a 4 Pulley 35 in the direction shown Attach the Pulley and a Cable Trap 44 to the upper holes in the indicated ends of the Pulley Plates 31 with a 3 8 x 1 3 4 Bolt 60 and a 3 8 Nylon Jamnut 63 Make sure the Cable is in the groove of the Pulley and that the Cable Trap is oriented so it holds the Cable in place These adjustment holes must be at the bottom A 27 Feed the bolt on the High Cable 73 up through the indicated slot in the Top Frame 1 Wrap the High Cable 73 over a 4 Pulley 35 Feed the bolt on the High Cable back down through the slot in the Top Frame 1 Attach the 4 Pulley 35 inside the slot in the Top Frame 1 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 14 28 Wrap the High Cable 73 around a 4 Pulley 35 Attach the Pulley and a Cable Trap 44 to the top hole in the Pulley Bracket 91 attached to the Leg Press Cable 76 with a 3 8 x 1 3 4 Bolt 60 anda 3 8 Nylon Jamn
2. duction will save you much more time than it takes to read it Assembly Requires Two Persons For your convenience and safety assemble the weight system with the help of another person Set Aside Enough Time Due to the many features of the weight system the assembly process will require a few hours By set ting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly You may want to assemble the weight system over a couple of evenings Select a Location for the Weight System Because of its weight and size the weight system should be assembled in the location where it will be used Make sure that there is enough room to walk around the weight system as you assemble it How to Unpack the Box To make assembly as easy as possible we have divided the assembly process into four stages The parts needed for each stage are found in individual bags Important Wait until you begin each stage to open the parts bag for that stage Place all parts of the weight system in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The Four Stages of the Assembly Process Frame Assembly You will begin by assembling the base and the uprights that serve as the skele ton of the weight system Arm Assembly During this stage you will assemble the press arm and the leg lever han dles and leg press Make sure you have the following
3. 4 Carriage Bolt 52 and the 3 8 x 5 Carriage Bolt 82 in the end of the Stabilizer 5 Tighten a 3 8 Nylon Locknut 50 onto the 3 8 x 3 3 4 Carriage Bolt Do not place a Nylon Locknut on the 3 8 x 5 Carriage Bolt yet 6 6 NG KC Large Pin Groove Holes 7 Turn the Adjustment Knob 9 on the Sliding Seat Frame 74 counterclockwise to loosen it Pull out the Knob as far as possible and slide the Seat Frame Channel 88 into the Sliding Seat Frame Release the Knob and let it snap into one of the adjustment holes in the Seat Frame Channel Tighten the Knob fully Press a 2 Square Inner Cap 33 and an Angle Cap 99 onto the indicated ends of the Seat Frame Channel 88 Adjustment Holes 8 Attach the Seat Frame Channel 88 to the Leg Press Base 84 with four 3 8 x 3 Carriage Bolts 107 and four 3 8 Nylon Locknuts 50 Tighten the Nylon Locknuts used in steps 1 2 Arm Assembly 9 Open the parts bags labeled ARM ASSEMBLY Attach the Leg Lever Lock 11 to the front leg of the Base 8 with a 5 16 x 3 Bolt 78 three 5 16 Flat Washers 80 and a 5 16 Nylon Locknut 81 Do not overtighten the Nylon Locknut the Leg Lever Lock must pivot easily 10 Attach the Press Arm 46 to the Press Frame 12 with two 3 8 x 3 Bolts 45 and two 3 8 Nylon Locknuts
4. Adjustment Knob Ankle Strap Leg Lever Lock Press Frame Seat Plastic Sleeve Backrest Frame Top Weight 1 4 x 3 4 Bolt 1 1 8 x 1 2 Flange Bushing Weight Bumper Handle Curl Pad 1 2 x 3 1 2 Bolt Weight Guide 2 x 3 Inner Cap 1 4 Nylon Locknut Weight Pivot Rod Pad Tube Leg Lever Foam Pad Pulley Plate 8 x 3 4 Screw 2 Square Inner Cap 3 4 Round Inner Cap 4 Pulley Weight Tube Seat Upright Tinnerman Clip Weight Pin 1 1 2 Flat Washer Backrest 5 8 x 1 2 Pulley Bushing 1 x 2 Inner Cap Cable Trap 3 8 x 3 Bolt Press Arm 1 4 x 7 8 Flange Bushing 1 2 Nylon Jamnut 1 4 x 1 1 2 Screw 3 8 Nylon Locknut 1 4 Nylon Jamnut 3 8 x 3 3 4 Carriage Bolt Plastic Sleeve Bushing 3 8 x 2 1 2 Bolt 3 8 Flat Washer Key No Qty Description Shroud 3 8 x 5 1 2 Bolt Grip 3 8 x 8 1 2 Bolt 3 8 x 1 3 4 Bolt Lat Bar 3 8 x 2 Bolt 3 8 Nylon Jamnut Weight Support 3 8 x 4 Bolt Weight Cover Chain 1 2 Plain Nut Cable Clip Leg Press Backrest 1 4 Flat Washer Low Cable High Cable Sliding Seat Frame Ab Strap Leg Press Cable Weight Insert 5 16 x 3 Bolt 5 16 Nylon Jamnut 5 16 Flat Washer 5 16 Nylon Locknut 3 8 x 5 Carriage Bolt Curl Post Leg Press Base Leg Press Plate Handgrip 3 8 x 3 1 4 Bolt Seat Frame Channel Curl Knob 5 8 x 1
5. Cable 72 around a 4 Pulley 35 Attach the Pulley to the front hole in the bracket on the Main Upright 3 with a 3 8 x 2 Bolt 62 anda 3 8 Nylon Locknut 50 16 36 37 Feed the end of the Low Cable 72 through the indi cated slot in the Main Upright 3 Wrap the Low Cable 72 around a 4 Pulley 35 Attach the Pulley inside the slot in the Main Upright 3 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 IMPORTANT Follow the Cables 73 72 not shown 76 not shown from end to end make sure that they are in the grooves of the pulleys and that the Cables and pulleys move smoothly Thread the 1 2 Plain Nut 68 part way onto the bolt at the end of the High Cable 73 Place the 1 1 2 Flat Washer 40 on top of the Weight Tube 36 Tighten the bolt at the end of the High Cable 73 into the threaded hole in the Weight Tube until the Cables 73 72 not shown 76 not shown are tight Tighten the 1 2 Plain Nut 68 against the 1 1 2 Flat Washer 40 17 Seat Assembly 38 Open the parts bag labeled ARM AND SEAT ASSEMBLY Attach a Seat 13 to the Seat Upright 37 with four 1 4 x 3 4 Bolts 17 Turn the Adjustment Knob 9 on the Seat Upright 37 counterclockwise to loosen it Pull out the Knob as far as possible and slide the S
6. Slide the four Tinnerman Clips 38 down over the slots in the bracket on the Stabilizer 5 Insert the Weight Pin 39 under one of the Weights 26 45 Attach the upper end of the Shroud 56 to the two 45 L brackets on the Top Frame 1 with two 1 4 x 3 4 Bolts 17 two 1 4 Flat Washers 71 and two 1 4 Nylon Locknuts 25 Make sure that the indicated corner of the Shroud is lined up with the indicated corner of the Top Frame The Bolts must be inserted through the square holes in the Shroud Do not tighten the Bolts yet h 3 la Corners 8 Wo ox 46 Attach the lower end of the Shroud 56 to the bracket on the Stabilizer 5 with four 8 x 3 4 Screws 32 The Screws must be inserted through the square holes in the Shroud and into the Tinnerman Clips 38 Tighten the bolts used in step 45 47 Insert a 1 Round Inner Cap 103 into each end of the Lat Bar 61 48 Attach the Curl Pad 21 to the Curl Post 83 with four 1 4 x 3 4 Bolts 17 49 Make sure that all parts have been properly tight ened The use of the remaining parts will be explained in ADJUSTMENT beginning on page 22 of this manual Before using the weight system pull each cable a few times to make sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the
7. cables are not properly installed they may be damaged when heavy weight is used If there is any slack in the cables you will need to remove the slack by tightening the cables See TROU BLE SHOOTING AND MAINTENANCE on page 24 20 Cable Diagram The diagram below shows the proper routing of the Low Cable 72 the High Cable 73 and the Leg Press Cable 76 The numbers show the correct route for each cable Make sure that the cables are routed cor rectly that the pulleys move smoothly and that the cable traps do not touch or bind the cables Incorrect cable routing can damage the weight system High Cable 73 9 Yor 73 Large Ball The instructions below describe how each part of the weight system can be adjusted Refer to the exercise guide accompanying this manual to see how the weight system should be set up for each exercise IMPOR TANT When attaching the lat bar ankle strap or ab strap make sure that the accessories are in the cor rect starting position for the exercise to be performed If there is any slack in the cables or chain as an exercise is performed the effectiveness of the exercise will be reduced Changing the Weight Setting To change the setting of the weight stack insert the Weight Pin 39 under the desired Weight 26 Be sure to insert the Weight Pin until the ball is touching the Weights The setting of the weight stack can be changed from 10 pounds to
8. the muscles affected Refer to the muscle chart on page 27 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 26 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 mid back Spinae Erectors
9. 200 pounds in increments of 10 pounds Note Due to the cables and pulleys the amount of resistance at each exercise station may vary from the weight setting Use the WEIGHT RESISTANCE CHART on page 25 of this manual to find the approx imate amount of resistance at each weight station Attaching the Lat Bar Ankle Strap or Ab Strap The Lat Bar 61 Ankle Strap 10 and Ab Strap 75 can be attached to the cable at the desired pulley station with a Cable Clip 69 For some exercises the Chain 67 should be connected between the attachment and the cable with two Cable Clips Adjust the length of the Chain between the accessory and the cable so the accessory is in the correct starting position for the exercise to be performed Adjusting the Height of the Seat To adjust the height of the Seat 13 loosen the indicated Adjustment Knob 9 Pull out the Knob as far as possible and slide the Seat Upright 37 to the desired position Release the Knob so that it snaps into one of the adjust ment holes in the Seat Upright Fully retighten the Knob 22 Adjusting the Position of the Press Arm Handles To adjust the position of a Handle 20 on the Press Arm 46 unscrew the Adjustment Knob 9 until it is loose Pull out the Adjustment Knob as far as possible and slide the Handle to the desired position Snap the Adjustment Knob into one of the adjustment holes in the Handle Tighten the Adjustment
10. 4 Bushing Pulley Bracket 3 8 x 3 3 4 Bolt Tab 1 2 x 1 3 4 Bushing 1 4 x 1 Bolt 5 16 x 2 1 2 Bolt Rear Leg Press Upright Forward Leg Press Upright Angle Cap Leg Press Attachment 1 4 x 1 1 2 Bolt Chart Decal 1 Round Inner Cap Large Washer Handle 1 2 x 3 4 Long Bushing 3 8 x 3 Carriage Bolt User s Manual not illustrated Exercise Guide not illustrated R0801A Exploded Drawing Model No 831 159760 dl ch 95 vol x 6 Seta ge 579 send O CS METUA er 99 96 1 62 85 MS 09 H pH 5 92 LI LL Ordering Replacement Parts Model No 831 159760 QUESTIONS If you find that you need help assembling or operating the NordicTrack GRT 490 weight system a part is missing or you need to schedule repair service call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays REPLACEMENT PARTS If parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 The model number and serial number of your NordicTrack GRT 490 weight system are listed on a decal attached to the frame See the front cover of this manual to find the location of the decal All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Se
11. 50 Insert a 2 Square Inner Cap 33 into each end of the Press Arm 46 Turn one of the Adjustment Knobs 9 on the Press Arm 46 counterclockwise to loosen it Pull out the Knob as far as possible and slide a Handle 20 into the Press Arm Release the Knob and let it snap into one of the adjustment holes in the Handle Tighten the Knob fully Repeat for the other Handle 11 Attach the Handles 105 to the Sliding Seat Frame 74 with four 1 4 x 1 1 2 Bolts 101 and four 1 4 Nylon Locknuts 25 Press a 2 Square Inner Cap 33 into the indicated end of the Sliding Seat Frame 74 12 Attach the Rear and Forward Leg Press Uprights 97 13 14 98 to the Leg Press Base 84 with two 3 8 x 3 1 4 Bolts 87 and two 3 8 Nylon Locknuts 50 Note The Rear Leg Press Upright 97 has an extra hole in it Press two 2 Square Inner Caps 33 into the Rear and Forward Leg Press Uprights 97 98 Attach the Leg Press Attachments 100 to the Rear and Forward Leg Press Uprights 97 98 with two 3 8 x 3 1 4 Bolts 87 and two 3 8 Nylon Jamnuts 63 Attach the Leg Press Plate 85 to the Leg Press Attachments 100 with two 3 8 x 3 1 4 Bolts 87 eight 3 8 Flat Washers 55 and two 3 8 Nylon Jamnuts 63 Note All of the eight 3 8 Flat Washers 55 must be between the Leg Press Attachments 100 and the welded tube on the Leg Press Plate 85 10 Ca
12. Knob Note Both Handles 20 should always be adjusted to the same position Adjusting the Position of the Backrest To adjust the position of the Backrest 41 first loosen the Adjustment Knob 9 Pull the Knob out as far as possible and slide the Backrest Frame not shown to the desired position Release the Knob so that it snaps into one of the adjustment holes on the Backrest Frame Fully retighten the Knob Using the Leg Lever Lock Some exercises such as the preacher curl can be per formed more comfortably with the Leg Lever 29 locked To lock the Leg Lever 29 turn the Leg Lever Lock 11 until it engages the Pad Tube 28 on the Leg Lever Attaching the Curl Pad Remove the 2 Square Inner Cap 33 from the front leg on the Base 8 Slide the Curl Post 83 onto the front leg on the Base and secure it with the Curl Knob 89 23 Trouble Shooting And Maintenance Make sure all parts are properly tightened each time you use the weight system Replace any worn parts immedi ately The weight system can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents Tightening the Cables Woven cable the type of cable used on the weight sys tem can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened To tighten the cables insert the Weight Pin 39 under the third Weight 26 from the t
13. Nordicirack GRI 490 Serial No On USER S MANUAL The serial number is found in the location shown below Write the serial number in the space above Serial Number Decal ExERGCISE EQUIPMENT Q U E STI ON S HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 44 CAUTION Read all precautions and instruc SH 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 Important Precautions A Ad ra KAGEN a RITO SD de a pr a 3 Before You Begin ii A A A A AA A home AA ala 4 ASSOIMDIY ooo oie dhe Belek dd E a aa a ila a a eneg a dyw aa 5 Cable Diagram A A pedi A Ii DEE of 21 Adjustment ER E E ek i ees 22 Trouble Shooting And Maintenance aaa aaa 444 24 Weight Resistance Chat 25 Exercise Guidelines 26 Ordering Replacement Parts Back Cover Full 90 Day Warranty 1 a Pea W AAK ee doe Back Cover Note A PART LIST EXPLODED DRAWING and a PART IDENTIFICATION CHART are attached in the center of this manual 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 imp
14. at the Cable Trap 44 is positioned to hold the Cable in the pulley groove 19 Wrap the Leg Press Cable 76 around a 4 Pulley 35 Attach the Pulley and a Cable Trap 44 to the welded bracket on the Stabilizer 5 with a 3 8 x 2 Bolt 62 and a 3 8 Nylon Locknut 50 20 Remove the pre assembled 4 Pulley not shown from the Pulley Bracket 91 Attach the end of the Leg Press Cable 76 to the Pulley Bracket 91 with a 1 4 Flat Washer 71 and a 1 4 Nylon Locknut 25 Lay the Pulley Bracket 91 and the Leg Press Cable 76 aside they will be attached in step 28 21 Identify the High Cable 73 which has a ball on one end and a bolt on the other end Feed the end of the High Cable 73 with the bolt up through the indicated slot in the Main Upright 3 Feed almost all of the Cable through the slot Slide a 3 8 Flat Washer 55 and a 5 8 x 1 2 Pulley Bushing 42 onto a 3 8 x 2 1 2 Bolt 54 Wrap the High Cable 73 around a 4 Pulley 35 Hold the Pulley inside the indicated slot in the Main Upright 3 Insert the 3 8 x 2 1 2 Bolt 54 through the Main Upright and the Pulley Slide another 5 8 x 1 2 Pulley Bushing 42 and 3 8 Flat Washer 55 onto the 3 8 x 2 1 2 Bolt 54 Tighten a 3 8 Nylon Jamnut 63 onto the Bolt Remove the pre assembled 4 Pulleys 35 from the Press Frame 12 and set them aside 12 22 Remove the
15. ble Assembly 15 Open the parts bags labeled CABLE ASSEMBLY and 4 PULLEYS Refer to the Cable Diagram on page 21 as you assemble the cables Identify the Leg Press Cable 76 by referring to page 21 Attach the Leg Press Cable to the indicated hole in the Leg Press Base 84 with a 3 8 x 3 Bolt 45 two 3 8 Flat Washers 55 a 5 8 x 1 4 Bushing 90 and a 3 8 Nylon Jamnut 63 16 Wrap the Leg Press Cable 76 up around a 4 Pulley 35 Attach the Pulley and a Cable Trap 44 to the Rear Press Upright 97 with a 3 8 x 3 3 4 Bolt 92 a 3 8 Flat Washer 55 and a 3 8 Nylon Locknut 50 Be sure that the Leg Press Cable 76 is routed in the direction shown and that the Cable Trap 44 is positioned to hold the Cable in the pulley groove 17 Wrap the Leg Press Cable 76 under a 4 Pulley 35 Attach the Pulley and a Cable Trap 44 to the Leg Press Base 84 with a 3 8 x 3 3 4 Bolt 92 a 3 8 Flat Washer 55 and a 3 8 Nylon Locknut 50 Be sure that the Leg Press Cable 76 is routed in the direction shown and that the Cable Trap 44 is positioned to hold the Cable in the pulley groove 18 Wrap the Leg Press Cable 76 around a 4 Pulley 35 Attach the Pulley and a Cable Trap 44 to the 3 8 x 5 Carriage Bolt 82 in the Stabilizer 5 with a 3 8 Nylon Locknut 50 Be sure that the Leg Press Cable 76 is routed in the direction shown and th
16. crease 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 Weight training workouts on Monday Wednesday and Friday 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 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 progre
17. eat Upright into the seat frame on the Main Upright 3 Release the Knob and let it snap into one of the adjustment holes in the Seat Upright Tighten the Knob fully 39 Attach the Backrest 41 to the Backrest Frame 15 with four 1 4 x 3 4 Bolts 17 Press a 3 4 Round Inner Cap 34 into each end of the pad bar on the Backrest Frame 15 Slide a Foam Pad 30 onto each end of the pad bar Press 1 x 2 Inner Caps 43 into the top and bottom of the Backrest Frame 15 40 Locate the Adjustment Knob 9 on the backrest tube of the Main Upright 3 Turn the Knob counterclock wise to loosen it Pull out the Knob as far as possible and slide the Backrest Frame 15 into the backrest tube Release the Adjustment Knob and let the Knob snap into one of the adjustment holes on the Backrest Backrest Frame Tighten the Knob fully Tube Adjustment Holes 18 41 42 43 44 Attach the remaining Seat 13 to the Sliding Seat Frame 74 with four 1 4 x 3 4 Bolts 17 Attach the Leg Press Backrest 70 to the Sliding Seat Frame 74 with four 1 4 x 3 4 Bolts 17 Press four 3 4 Round Inner Caps 34 into the ends of the two Pad Tubes 28 Slide one Pad Tube 28 into the hole in the front leg on the Base 8 Slide a Foam Pad 30 onto each end of the Pad Tube Slide the other Pad Tube 28 into the hole in the Leg Lever 29 Slide a Foam Pad 30 onto each end of the Pad Tube
18. ection of weight stations designed to devel op 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 sys tem the NordicTrack GRT 490 will help you to achieve the results you want For your benefit read this manual carefully before using the weight system If you have additional ASSEMBLED DIMENSIONS Height 81 in Width 72 in Length 64 in Shroud Backrest Adjustment Tube Backrest questions please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time To help us assist you please note the product model number and serial number before calling The model number is 831 159760 The serial number can be found on a decal attached to the weight system see the front cover of this manual Please refer to the drawing below and familiarize yourself with the major parts of the weight system High Pulley Station Warning Decal No 1 AB Pulley Station Press Arm Warning Decal No 3 Weight Stack Warning Decal No 2 Leg Press Leg Lever Warning Decal Assembly Make Assembly Easier for Yourself Everything in this manual is designed to ensure that the weight system can be assem bled successfully by anyone Before begin ning assembly make sure to read the information on this page this brief intro
19. ew 32 H My 0 1 4 x 1 1 2 Bolt 101 1 4 x 1 1 2 Screw 49 Large Washer 104 cm GM MM a tton Cap Screw 2 099001 54 Mii GM mm mi IU AN Mm e LEI 3 3 4 Carriage Bolt 5 2 CML A NN 3 8 x 5 Carriage Bolt 82 AY Oll 602 of 3 4 Round Inner Cap 34 1 2 x 1 3 4 Bushing 94 1 2 x 3 4 Long Bushing 106 5 8 x 1 2 Pulley Bushing 42 5 8 x 1 4 Bushing 90 1 Round Inner Cap 103 1 4 x 7 8 Flange Bushing 47 QU 1 1 8 x 1 2 Flange Bushing 18 1 x 2 Inner Cap 43 7 7 4 C WY V 2 Square Inner Cap 33 N gt 2 x 3 Inner Cap 24 Cable Clip 69 Part List Model No 831 159760 RO801A Key No Qty 69 00 3 3 e din 0 3 PVP 3 O o 22 5 8 3 3 5 Description Top Frame 3 8 x 1 1 2 Button Cap Screw Main Upright Foot Plate Stabilizer Leg Lever Bumper 10 x 1 Tap Screw Base
20. hing 94 inside the bot XK tom of the Leg Lever 29 with a 5 16 x 2 1 2 Bolt DR QT Cage 72 96 two 5 16 Flat Washers 80 and a 5 16 Nylon Jamnut 79 LUZ Refer to the inset drawing Press the Tab 93 onto the cage as shown Secure the Tab with a 1 4 x 1 Bolt 95 a Large Washer 104 and a 1 4 Nylon Locknut 25 Make sure that the Low Cable 72 is on top of the Tab and the 1 2 x 1 3 4 Bushing 94 Press a 2 Square Inner Cap 33 into the bottom of the Leg Lever 29 Note It may be easier to attach the 2 Square Inner Cap and the 1 2 x 1 3 4 Bushing 94 if you pivot the Leg Lever upward 33 Route the Low Cable 72 through the indicated slot in the Main Upright 3 and the Base 8 Wrap the Low Cable 72 around a 4 Pulley 35 in the direction shown Attach the Pulley inside the bracket on the Main Upright 3 with a 3 8 x 2 Bolt 62 and a 3 8 Nylon Locknut 50 as shown 34 Wrap the Low Cable 72 over a 4 Pulley 35 Slide the Pulley and a Cable Trap 44 between the two Pulley Plates 31 Make sure the Cable is in the groove of the Pulley and that the Cable Trap is oriented so it will hold the Cable in place Adjustment Attach the 4 Pulley 35 and the Cable Trap 44 to the lowest holes in the Pulley Plates 31 with a 3 8 x 1 3 4 Bolt 60 and a 3 8 Nylon Jamnut 63 35 Wrap the Low
21. his manual 24 Weight Resistance Chart This chart shows the approximate weight resistance at each weight station Top refers to the 10 Ib top weight The other numbers refer to the 10 Ib weight plates Note The actual resistance at each station may vary due to differences in individual weight plates as well as friction between the cables pulleys and weight guides Arm Lower Upper AB Leg Leg Weight Press Pulley Pulley Pulley Lever Press Plates Ibs Ibs Ibs Ibs Ibs Ibs 2 3 4 5 6 7 8 9 25 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 without difficulty in
22. lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf lt 5 5 2 E 7 slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the 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 Part Identification Chart 831 159760 RO801A 1 4 Nylon Jamnut 51 m 1 2 Plain Nut 68 O 1 4 Nylon Locknut 25 YA q 5 16 Nylon Locknut 81 H 1 2 Nylon Jamnut 48 5 16 Nylon Jamnut 79 O H Nylon damnit es 1 4 Flat Washer 71 5 16 Flat Washer 80 NZ O __ 3 8 Nylon Locknut 50 ANN 3 8 Flat Washer 55 5 16 x 3 Bolt 78 Gum MMH AAN 1 4 x 3 4 Bolt 17 10 x 1 Tap Screw 7 jo 90 1 1 2 Flat Washer 40 OM Gmi 1 4 x 1 Bolt 95 8 x 3 4 Scr
23. lt 57 and a 3 8 Nylon Locknut 50 4 Place two Weight Bumpers 19 over the indicated holes in the Stabilizer 5 Insert the two Weight Guides 23 into the Weight Bumpers and the Stabilizer Attach the indicated Weight Guide 23 to the Stabilizer 5 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 See the inset drawing Open the parts bag labeled Weight Inserts Press two Weight Inserts 77 into the indicated holes in each Weight 26 Make sure the large pin groove is oriented as shown Slide all nineteen Weights 26 onto the Weight Guides 23 Make sure the Weights are oriented correctly The holes must be on the side shown Slide the Top Weight 16 and the Weight Tube 36 onto the Weight Guides 23 Insert the Weight Tube into the Weights 26 Slide the welded tubes on the Top Frame 1 over the upper ends of the Weight Guides 23 Align the bracket on the Top Frame with the indicated holes in the Main Upright 3 Insert two 3 8 x 3 Bolts 45 into the holes Thread a 3 8 Nylon Locknut 50 onto the lower Bolt Do not thread a Locknut onto the upper Bolt yet Attach the Weight Guides 23 to the Top Frame 1 with two 3 8 x 1 3 4 Bolts 60 and two 3 8 Nylon Locknuts 50 Press two 2 Square Inner Caps 33 into the Press Frame 12 Slide the Leg Press Base 84 onto the 3 8 x 3 3
24. op Next loosen the 1 2 Plain Nut 68 securing the bolt at the end of the High Cable 73 Tighten the bolt two turns into the Weight Tube 36 until the cables feel tighter Tighten the Plain Nut to prevent the bolt from turning Note For clarity the drawing shows the shroud removed it is not necessary to remove the shroud Additional slack can be removed by moving the indicated 4 Pulleys 35 to different holes in the Pulley Plates 31 To do this remove the 3 8 x 1 3 4 Bolt 60 the Cable Trap 44 and the 3 8 Nylon Jamnut 63 from the lower Pulley Move the Pulley to a higher hole and re attach it with the Bolt Cable Trap and Nylon Jamnut Make sure that the Low Cable 72 is in the groove of the Pulley and that the Cable Trap is turned as shown The upper pulley can be adjusted in the same way Slack can also be removed by moving the indicated 4 Pulley 35 to the lower hole in the Pulley Bracket 91 To do this remove the 3 8 x 1 3 4 Bolt 60 the Cable Trap 44 and the 3 8 Nylon Jamnut 63 from the Pulley Move the Pulley to the lower hole and re attach it with the Bolt Cable Trap and Nylon Jamnut Make sure that the High Cable 73 is in the groove of the Pulley and that the Cable Trap is turned as shown Note If a cable tends to slip off the pulleys the cable may have become twisted Remove the cable and re install it If a cable needs to be replaced refer to the back cover of t
25. ortant precau tions before using the weight system 1 Read all instructions in this manual and in 8 the accompanying literature before using the weight system Always wear athletic shoes for foot protec tion when exercising 9 Keep hands and feet away from moving parts 2 It is the responsibility of the owner to ensure that all users of the weight system are ade 10 Make sure the cables remain on the pulleys quately informed of all precautions at all times If the cables bind while you are exercising stop immediately and make sure 3 The weight system is intended for home use the cables are on all of the pulleys only Do not use the weight system in a com mercial rental or institutional setting 11 Always stand on the foot plate when perform ing an exercise that could cause the weight 4 Use the weight system only on a level sur system to tip face Cover the floor or carpet beneath the weight system to protect the floor or carpet 12 Never release the press arm leg lever lat bar leg press ab strap or ankle strap while weights are raised The weights will fall with great force 5 Make sure all parts are properly tighten each time you use the weight system Replace any worn parts immediately 13 Always disconnect the lat bar from the 6 Keep children under the age of 12 and pets away from the weight system at all times 7 The weight system is designed to be used by only one person at a time 14 weigh
26. rvice Center To request service or to order parts by telephone call the toll free numbers listed at the left When requesting help or service or ordering parts please be pre pared to provide the following information The MODEL NUMBER of the product 831 159760 e The NAME of the product NordicTrack GRT 490 weight sys tem The KEY NUMBER and DESCRIPTION of the PART see the PART LIST EXPLODED DRAWING in the center of this manual SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 FULL 90 DAY WARRANTY rental purposes For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this SEARS WEIGHT SYSTEM EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the WEIGHT SYSTEM EXERCISER free of charge This warranty does not apply when the WEIGHT SYSTEM EXERCISER is used commercially or for This warranty gives you specific legal rights and you may also have other rights which vary from state to state SEARS ROEBUCK AND CO DEPT 817WA HOFFMAN ESTATES IL 60179 Part No 177780 R0801A Printed in Canada 2001 Sears Roebuck and Co
27. ss 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 several exercises and a list of
28. t system when performing an exercise that does not use it 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 SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product The warning decals shown at the right have been placed on the weight system in the locations shown on page 4 Note that decal number 1 has been placed in two locations If a decal is missing or illegible please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time to order a free replacement decal Place the decal on the weight system in the location shown Warning Decal No 1 Warning Decal No 3 Misuse of this product may result in serious injury Read user s manual and follow all warnings Keep clear of this area Warning Decal No 2 and operating instruc tions prior to use Do not allow child ren on or around machine Keep hands and Replace label if damaged illegible or removed fingers clear of this area Before You Begin Thank you for selecting the versatile NordicTrack GRT 490 weight system The NordicTrack GRT 490 offers a sel
29. tools Two adjustable wrenches One standard screwdriver One phillips screwdriver One rubber mallet You will also need grease or petroleum jelly a small amount of soapy water and clear tape or masking tape Note 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 How to Identify Parts To help you identify the small parts used in assembly we have included a PART IDENTIFICATION CHART in the center of this manual Place the chart on the floor and use it to easily identify parts during each assembly step 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 How to Orient Parts As you assemble the weight system orient all parts exactly as shown in the drawings Tightening Parts Tighten all parts as you assemble them unless instructed to do otherwise Questions If you have questions after reading the assembly instructions please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time Cable Assembly During this stage you will attach the cables and pulleys that connect the arms and other parts to the weights Seat Assembly During this stage you will assemble the seats the backrests the curl pad the shroud and other miscellaneous parts Frame Assembly 1 Before beginning assembly make sure
30. upper 3 8 x 3 Bolt 45 from the Top Frame 1 and the Main Upright 3 Feed the bolt on the High Cable 73 down through the indicated slot in the Main Upright 3 Wrap the High Cable 73 around a 4 Pulley 35 in the direction shown Attach the Pulley inside the slot in the Main Upright 8 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 Re insert the 3 8 x 3 Bolt 45 and secure it with a 3 8 Nylon Locknut 50 Note The Cable 73 must be seated in the groove of the Pulley 35 before the Bolt is attached 23 Feed the bolt on the High Cable 73 under the weld 23 ed tube on the Press Frame 12 as shown Wrap the High Cable around a 4 Pulley 35 in the direction shown Attach the Pulley to the Press Frame with a 3 8 x 8 1 2 Bolt 59 and a 3 8 Nylon Locknut 50 Wrap the High Cable 73 around another 4 Pulley 35 Attach the Pulley inside the indicated slot in the Main Upright 3 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 24 Wrap the High Cable 73 around a 4 Pulley 35 in the direction shown Feed the bolt on the High Cable back through the slot in the Main Upright 3 as shown Attach the Pulley to the Press Frame 12 with a 3 8 x 8 1 2 Bolt 59 and a 3 8 Nylon Locknut
31. ut 63 29 Feed the bolt on the High Cable 73 up through the next slot in the Top Frame 1 Wrap the High Cable 73 around a 4 Pulley 35 in the direction shown and attach the Pulley to the Top Frame 1 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 30 Feed the bolt on the High Cable 73 down through 3 k the next slot in the Top Frame 1 Wrap the High Cable 73 around a 4 Pulley 35 in the direction shown Attach the Pulley to the Top Frame 1 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 Let the High Cable 73 hang over the weight stack it will be attached in step 37 Locate the Low Cable 72 which has a ball on each end Route the Low Cable through the indicated slots in the Leg Lever 29 and the front leg on the Base 8 Attach a 4 Pulley 35 inside the slot in the front leg of the Base 8 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 15 32 Attach a 4 Pulley 35 inside the slot in the Leg Lever 29 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Flat Washers 55 two 5 8 x 1 2 Pulley Bushings 42 and a 3 8 Nylon Jamnut 63 Attach the 1 2 x 1 3 4 Bus
32. you have read and understood the information on page 5 This brief introduction will save you much more time than it takes to read it Open the parts bag labeled FRAME ASSEMBLY Press a 2 x 3 Inner Cap 24 into the Main Upright 3 in the indicated location Press a 2 x 3 Inner Cap 24 into each end of the Stabilizer 5 Inset three 3 8 x 3 3 4 Carriage Bolts 52 anda 3 8 x 5 Carriage Bolt 82 into the indicated holes in the Stabilizer 5 Attach the Main Upright 3 to the Stabilizer 5 with the two indicated 3 8 x 3 3 4 Carriage Bolts 52 and two 3 8 Nylon Locknuts 50 Do not tighten the Nylon Locknuts yet Press 2 Square Inner Caps 33 into the Leg Lever 29 and the front leg on the Base 8 as shown Note Do not insert the 2 Square Inner Cap fully into the Base it will need to be removed later to attach the Curl Post not shown Align the bracket on the Base 8 with the holes in the Main Upright 3 Attach the Base with a 3 8 x 4 Bolt 65 a 3 8 Flat Washer 55 and a 3 8 Nylon Locknut 50 The Bolt must be inserted from the side shown Do not tighten the Nylon Locknut yet Insert two 5 16 x 3 Bolts 78 into the Base 8 and the Main Upright 3 and finger tighten a 5 16 Nylon Locknut 81 onto each Bolt Do not tighten the Nylon Locknuts yet Attach the Foot Plate 4 to the Base 8 with a 3 8 x 5 1 2 Bo

NordicTrack 831.159760 Home Gym User Manual

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