Model No. NTPRSY3415.0
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (Under Seat)
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction.
If you have questions, or if there
are missing or damaged parts,
please contact the establishment where you purchased this
product.
USER’S MANUAL
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING is attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
The decal shown here has been placed on the weight
system. If the decal is missing or illegible, see
ORDERING REPLACEMENT PARTS on the back cover
to order a free replacement decal. Apply the decal in
the location shown.
NordicT
rack is a registered trademark of ICON IP
2
, Inc.
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight system.
1. Read all instructions in this manual and all
warnings on the weight system before using
the weight system. Use the weight system
only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight system are adequately informed of all precautions.
3. The weight system is intended for home use
only. Do not use the weight system in any
commercial, rental, or institutional setting.
4. Keep the weight system indoors, away from
moisture and dust. Place the weight system
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
system to mount, dismount, and use the
weight system.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the weight system at all times.
7. Keep hands and feet away from moving parts.
8. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys. Replace all
cables at least every two years.
9. Always wear athletic shoes for foot protection while exercising.
10. Always stand on the foot plate when performing an exercise that could cause the
weight system to tip.
11. The weight system is designed to support a
maximum user weight of 136 kg (300 lbs.).
12. The weight system is designed to be used
only with the included weight. Do not use the
weight system with dumbbells or any other
type of weight to increase the resistance.
13. Always move the seat frame out of the way
when performing squat exercises.
14. Never release the ankle strap, leg lever,
squat bar, leg press, curl bar, or handles
while weights are raised; the weights will fall
with great force.
15. Do not use the weight system with the top
weight pinned in an elevated position.
16. Always secure the weight stack with the lock
pin and lock after exercising to prevent
unauthorized use of the weight system (see
LOCKING THE WEIGHT STACK on page 15).
If you feel pain or dizziness at any time while
17.
exercising, stop immediately and begin cooling down.
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.
3
BEFORE YOU BEGIN
hank you for selecting the versatile NordicTrack
T
V-FLEX weight system. The weight system offers a
selection of weight stations designed to develop every
major muscle group of the body. Whether your goal is
to tone your body, build dramatic muscle size and
trength, or improve your cardiovascular system, the
s
weight system will help you to achieve the specific
results you want.
For your benefit, read this manual carefully before
using the weight system. If you have additional
Pull-up Handle
Pulley Housing
Handle
®
uestions, please contact the establishment where the
q
treadmill was purchased; be prepared to provide the
product model number and serial number. The model
number is NTPRSY3415.0. The serial number can be
found on a decal attached to the weight system (see
he front cover of this manual).
t
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
ASSEMBLED DIMENSIONS:
Height: 82 in. / 208 cm
Width: 105 in. / 267 cm
Depth: 94 in. / 239 cm
Backrest
Curl Pad
Seat
Leg Lever
Right Side
VKR Frame
Shroud
Weight Stack
Swivel Arm
Weight Pin
Left Side
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.
4
ASSEMBLY
Make Things Easier for Yourself
Everything in this manual is designed to ensure
hat the weight system can be assembled suc-
t
cessfully by almost anyone. However, the weight
system has many parts and the assembly
process will take time. By setting aside plenty of
time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Because of its weight and size, the weight sys-
tem should be assembled in the location where it
will be used. Make sure that there is enough
clearance to walk around the weight system.
• Place all parts in 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.
• As you assemble the weight system, make sure
all parts are oriented as shown in the drawings.
• Assembly requires two people.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
Assembly may be require the included grease
and hex key , and the following tools
(not included):
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Clear tape or masking tape, 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.
1.
Before beginning assembly, make sure you
understand the information in the box
above. For help identifying small parts, use
the PART IDENTIFICATION CHART in the
center of this manual.
Attach the Rear Stabilizer (5) to the Base (1) with
the two M8 x 76mm Carriage Bolts (59) and two
M8 Nylon Locknuts (74).
See the inset drawing. Press the two Base Caps
(38) onto the Base (1).
1
74
1
5
74
38
59
1
38
5
2. Press the 110mm Round Inner Cap (42) into the
Upright (3).
Set the Upright (3) onto the Base (1). Have a sec-
nd person hold the Upright until this step is com-
o
pleted.
Attach the Upright (3) to the Base (1) with the
three M8 x 45mm Bolts (57), three M8 Nylon
Locknuts (74), and four M10 x 25mm Screws (58).
2
74
57
74
42
3
58
58
1
3. Attach the Base Plate (2) to the Base (1) with the
four M4 x 40mm Screws (46), and two M4 x
64mm Screws (81).
57
3
2
1
46
46
81
46
81
6
4. Insert the Weight Tube (11) into a Weight (17).
Make sure the side of the Weight Tube with
he dimple holes is facing the indicated slot in
t
the Weight. Make sure the indicated slot in the
eight is oriented as shown. C
W
Pin (54) into the indicated hole in the Weight
Tube. Note: The Roll Pin must be below the
Weight.
enter the Roll
4
54
11
Dimpled Holes
17
Slot
5. Orient the two Weight Guides (10) with the indicated hole closer to the bottom (see the inset
drawing).
Insert the two Weight Guides (10) into the indicated holes in the Base (1). Attach the Weight
Guides with two M8 x 115mm Bolts (76), four M8
Washers (72), two 38mm Spacers (48), and two
M8 Nylon Locknuts (74).
Slide the two Weight Bumpers (50) onto the
Weight Guides (10). Next, slide eleven Weights
(17) onto the Weight Guides one at a time.
sure the indicated slot in each Weight is oriented as shown.
(11) and Weight (17) onto the Weight Guides.
Apply the included weight decals (not shown) to
the Weights (17). The decal with the smallest
number should be applied to the top Weight; the
decal with the largest number should be applied
to the bottom Weight.
Then, slide the Weight Tube
Make
5
10
17
11
Weight
Decal
17
10
Holes
Slot
72
50
74
76
72
48
1
7
6. Slide three M6 Washers (78) onto three M6 x
140mm Screws (79) and insert the Screws into
he Upright (3) through the indicated holes.
t
rient the VKR Bumper (95) with the wide end on
O
top. Attach the VKR Bumper to the Upright (3)
with two M4 x 16mm Screws (70).
Attach the VKR Pin (101) to the Upright (3) with
an M4 x 16mm Screw (70).
Set the Shroud (13) onto the Base (1). Attach the
Bottom Cover (14) and the Shroud to the Base
with two M4 x 16mm Screws (70).
6
79
78
Wide
End
70
95
7. Grease the M10 x 168mm Button Bolt (99).
Attach the VKR Frame (82) to the Upright (3) with
the Bolt and an M10 Nylon Locknut (73). Do not
overtighten the Locknut; the VKR Frame must
be able to pivot easily.
3
79
78
1
7
101
13
70
70
14
70
Engage the VKR Pin (101) into the VKR Frame
(82) and the Upright (3).
73
3
101
82
Grease
99
8
8. Slide the Top Frame (4) onto the Weight Guides
(10). Attach the Top Frame to the Weight Guides
ith two M8 x 89mm Bolts (64), four M8 Washers
w
(72), two 25mm Spacers (47), and two M8 Nylon
ocknuts (74). D
L
Attach the Top Frame (4) to the Upright (3) with
four M10 x 25mm Screws (58). Do not tighten
the Screws.
o not tighten the Locknuts.
8
64
72
7
4
72
4
74
Attach the Top Cover (15) to the Shroud (13) and
Top Frame (4) with two M4 x 16mm Screws (70).
Tighten the two M8 Nylon Locknuts (74) and
the four M10 x 25mm Screws (58).
9. Attach the Pull-up Handle (96) to the Top Frame
(4) with two M10 x 80mm Button Bolts (97), two
M10 Washers (71), two M10 Split Washers (98),
and two M10 Nylon Locknuts (73). Press the Pullup Cap (39) onto the Top Frame.
Repeat this step with the other Pull-up Handle
(96).
58
13
10
3
58
9
97
96
39
71
73
70
70
15
4
98
73
96
10. Attach an Eyehook (66) to the Top Frame (4) with
an M8 Washer (72) and an M8 Nylon Locknut
(74). Do not overtighten the Locknut; the
Eyehook must rotate freely.
Repeat this step with the other Eyehook (66).
11. Attach the Press Arm (8) without the wire to the
Upright (3) with four M10 x 25mm Screws (58).
Remove the M4 x 5mm Screw (69) and the
Swivel Arm (16). Route the Press Arm Cable (30)
through the Swivel
shown.
Reattach the Swivel Arm (16) to the Press Arm
(8) with the M4 x 5mm Screw (69).
Arm and the Press Arm (8) as
10
74
72
4
66
66
1
1
58
8
3
58
16
30
69
9
12. Attach a “V”-pulley (22) to a Swivel Arm (16) with
an M10 x 64mm Button Bolt (75), two M10
ashers (71), two 5mm Spacers (25), and an
W
M10 Nylon Locknut (73).
rm Cable (30) is routed under the indicated
A
welded rods.
Make sure the Press
12
71
75
25
Welded
Rod
6
1
Welded
Rod
25
71
22
30
3
7
13. Attach a 2 3/4" Pulley (23) to the left Press Arm
(8) with an M10 x 53mm Button Bolt (61), two
M10 Washers (71), two 5mm Spacers (25), two
Finger Guards (27), and an M10 Nylon Locknut
See the inset drawing. Orient the Finger
(73).
Guards and Pulley as shown. Make sure the
Press Arm Cable (30) is in the groove of the
Pulley.
14. Wrap the Press Arm Cable (30) over a 3 1/2"
Pulley (24) and route the Cable through the Top
Cover (15) as shown.
Attach the 3 1/2" Pulley (24) and a Cable Trap
(28) to the Top Frame (4) with an M10 x 45mm
Bolt (65) and an M10 Nylon Locknut (73).
sure the Cable Trap is oriented to hold the
Press Arm Cable (30) in the groove of the
Pulley.
Make
13
14
61
71
27
25
30
73
23
25
8
24
30
27
71
27
23
73
4
15
28
65
27
15. Wrap the Press Arm Cable (30) over a 3 1/2"
Pulley (24).
(28) to the Top Frame (4) with an M10 x 45mm
Bolt (65) and an M10 Nylon Locknut (73). Make
sure the Cable T
Cable in the groove of the Pulley
Attach the Pulley and a Cable
rap is oriented to hold the
rap
T
.
15
73
4
24
28
65
30
10
16. Wrap the Press Arm Cable (30) under a 3 1/2"
Pulley (24). Attach the Pulley, a Cable Trap (28),
nd two Half Finger Guards (26) to the Weight
a
Tube (11) with an M10 x 48mm Bolt (62) and an
10 Nylon Locknut (73) at the indicated hole.
M
Make sure the Finger Guards are oriented as
shown and are on the outside of the Weight
Tube. Make sure the Cable Trap is oriented to
hold the Cable in the groove of the Pulley.
16
62
11
73
26
30
26
28
4
2
17. Wrap the Press Arm Cable (30) over a 3 1/2"
Pulley (24). Attach the Pulley and a Cable Trap
(28) to the Top Frame (4) with an M10 x 45mm
Bolt (65) and an M10 Nylon Locknut (73). Make
sure the Cable Trap is oriented to hold the
Cable in the groove of the Pulley.
18. Route the Press Arm Cable (30) through the Top
Cover (15).
Wrap the Press Arm Cable (30) over a 3 1/2"
Pulley (24). Attach the Pulley and a Cable Trap
(28) to the Top Frame (4) with an M10 x 45mm
Bolt (65) and an M10 Nylon Locknut (73).
sure the Cable Trap is oriented to hold the
Cable in the groove of the Pulley.
Make
17
18
65
65
28
28
24
24
30
30
15
73
4
4
Attach the Press Arm (8) with the wire to the
19.
Upright (3) with four M10 x 25mm Screws (58).
Remove the M4 x 5mm Screw (69) and the
Swivel
Using the wire that is inserted into the Press Arm
(8), route the Press
Press
the Swivel Arm (16).
Reattach the Swivel
(8) with the M4 x 5mm Screw (69).
Arm (16).
Arm Cable (30) through the
Arm as shown. Route the Cable through
Arm (16) to the Press
Arm
11
19
58
69
73
16
30
58
8
3
20. Attach a 2 3/4" Pulley (23) to the right Press Arm
(8) with an M10 x 53mm Button Bolt (61), two
10 Washers (71), two 5mm Spacers (25), two
M
Finger Guards (27), and an M10 Nylon Locknut
(73). See the inset drawing. Orient the Finger
Guards and Pulley as shown. Make sure the
Press Arm Cable (30) is in the groove of the
Pulley.
20
3
7
25
71
0
3
7
2
61
8
25
71
23
27
7
2
27
25
21. Make sure the Press Arm Cable (30) is routed
under the indicated welded rods.
Attach a “V”-pulley (22) to the Swivel Arm (16)
with an M10 x 64mm Button Bolt (75), two M10
Washers (71), two 5mm Spacers (25), and an
M10 Nylon Locknut (73).
22. Attach the Backrest (18) and the Backrest Base
(88) to the Upright (3) with the two M6 x 25mm
Screws (60) and the indicated M6 x 140mm
Screw (79).
21
22
73
30
18
71
Welded
Rods
25
22
88
16
25
75
71
79
60
60
3
Attach the Headrest (90) and the Headrest Base
23.
(89) to the Upright (3) with the two indicated M6 x
140mm Screw (79).
12
23
90
89
3
79
24. Attach the Seat (19) and the Seat Base (91) to
the Seat Frame (6) with two M6 x 25mm Screws
60), an M6 x 87mm Screw (68), and an M6
(
Washer (78).
Hook the Seat Frame (6) onto the Upright (3) at
the indicated location.
24
19
91
25. Attach the Bumper (49) to the Leg Lever (7) with
an M4 x 16mm Screw (70).
Apply grease to an M10 x 71mm Bolt (67). Attach
the Leg Lever (7) to the Seat Frame (6) with the
Bolt and an M10 Nylon Locknut (73).
overtighten the Bolt; the Leg Lever must be
able to pivot easily.
26. Slide two Foam Pads (21) onto the Seat Frame
(6).
Slide a Pad Tube (20) through a hole in the Leg
Lever (7). Slide two Foam Pads (21) onto the Pad
Tube.
Do not
25
26
21
6
Grease
67
7
20
73
21
78
68
3
60
6
70
49
6
7
21
21
27. Slide an Arm Pad Base (83) and an Arm Pad (84)
onto the VKR Frame (82).
Base and the Arm Pad with two M6 x 73mm
Screws (103) and two M6 Washers (78). Next,
apply soapy water to the inside of the Short VKR
Handgrip (110), and slide the Short VKR
Handgrip onto the VKR Frame.
Repeat this step on the other side of the VKR
Frame (82).
Attach the
Arm Pad
13
27
103
110
84
83
78
103
82
28. Attach the Curl Pad (87) and the Curl Pad Base
(86) to the Curl Post (85) with two M6 x 25mm
crews (60).
S
28
87
86
0
6
Make sure that all parts have been properly
29.
tightened before the resistance system is
used.
85
ADJUSTMENTS
This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 18 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 the weight system is used. Replace any worn parts immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use
solvents.
ATTACHING THE PULLEY HOUSINGS
To use a high pulley, slide the hook on the Pulley
Housing (32) onto an Eyehook (66) on the Top Frame
(4). Attach the end of the Extension Cable (31) without
the ball to the end of the Press Arm Cable (30) with a
Cable Clip (37). Attach the other Pulley Housing in
the same manner.
See the inset drawing A.T
shown), hook the Pulley Housings (32) to the hooks
on the Upright (3).
o use the leg lever (not
32
66
31
4
32
A
32
B
3
See the inset drawing B. T
shown), hook the Pulley Housings (32) to the hook in
the center of the Base (1). Attach the end of the
Extension Cable (31) without the ball to the end of the
Press Arm Cable (30) with two Cable Clips (37).
See the inset drawing C. T
shown), hook the Pulley Housings (32) to the hooks
on the sides of the Base (1).
, you must first remove the Seat Frame from
bar
the Upright (See ADJUSTING THE SEAT FRAME
HEIGHT on the next page).
Remove the Pulley Housings (32) when not in use.
o use the curl bar (not
o use the squat bar (not
Note: To use the squat
14
37
30
1
32
C
1
32
ATTACHING THE HANDLES
o attach a Handle (33), first attach the pulley housings
T
to the weight system (see ATTACHING THE PULLEY
OUSING on page 14 above). Then, attach the
H
Handle to an Extension Cable (31) with a Cable Clip
(37).
The Handles can be attached to the Press Arm
Cable (30) in the same manner.
The Ankle Strap (not shown) or Squat Bar (not shown)
can be attached to an Extension Cable (31) in the
same manner. For some exercises an Extension Strap
(not shown) should be attached between the Extension
Cable and the accessory with two Cable Clips (37).
ADJUSTING THE SEAT FRAME HEIGHT
To adjust the height of the Seat Frame (6), or to
remove it for exercising with the squat bar, unhook
the Seat Frame from the indicated brackets on the
Upright (3). Hook it onto the other bracket or set it
aside.
31
37
33
Brackets
CHANGING THE WEIGHT SETTING
To change the setting of a weight stack, insert the
Weight Pin (55) under the desired Weight (17). Insert
the Weight Pin so that the bent end touches the
weight stack. Turn the bent end down.
See the WEIGHT RESISTANCE CHART on page 17
for the resistance for each station.
LOCKING THE WEIGHT STACK
To lock the weight stack, insert the Lock Pin (53) into
the indicated hole in a Weight Guide (10). Insert the
Lock (52) through the hole in the Weight Pin and
close the Lock.
3
6
17
55
10
52
Hole
53
15
ATTACHING THE LEG LEVER
o use the Leg Lever (7), first attach the seat to the
T
weight system (see ADJUSTING THE SEAT FRAME
EIGHT on page 15). Then, attach the pulley hous-
H
ings to the upright (see ATTACHING THE PULLEY
HOUSINGS on page 14). Finally, attach the Extension
Cables (31) to the Chain (107) with two Cable Clips
(37) and attach the Chain to the Leg Lever with another Cable Clip.
Lever can be used with only one Extension Cable
attached to it.
ATTACHING THE CURL PAD
To use the Curl Pad (87), first remove the 51mm
Round Inner Cap (41) from the Seat Frame (6). Then
secure the Curl Post (85) inside the Seat Frame with
the Curl Knob (100).
Note: For less resistance, the Leg
1
37
107
3
31
37
7
37
When the Curl Pad (87) is not being used, the 51mm
Round Inner Cap (41) should be reinserted into the
Seat Frame (6).
ATTACHING THE CURL BAR
To use the Curl Bar (104), first attach the curl pad to
the seat frame (see ATTACHING THE CURL PAD
above). Then, with the pulley housings attached to the
base (see ATTACHING THE PULLEY HOUSINGS on
page 14) attach the Extension Cables (31) to the Leg
Lever (7) with Cable Clips (37). Finally, attach the Curl
Bar to the Leg Lever.
ADJUSTING THE VKR FRAME
87
104
41
85
6
100
7
31
37
To adjust the VKR Frame (82), remove the VKR Pin
(101) from the Frame and the Upright (3). Move the
Frame down to use the Frame to exercise, or up to
the stored position. Reengage the Pin into the Frame
and Upright.
3
101
82
16
CABLE DIAGRAM
he cable diagram shows the proper routing of
T
the Press Arm Cable (30). Use the diagram to
make sure that the Cable has been assembled
correctly. If the Cable has not been correctly
outed, the weight system will not function prop-
r
rly and damage may occur. The numbers show
e
the correct route for the Cable.
Press Arm Cable (30)
9
8
6
7
3
4
5
2
1
WEIGHT RESISTANCE CHART
The chart below shows the approximate weight resistance for the 12.5 lb. weights. Weight resistance shown is
for each arm.
plates as well as friction between the cables, pulleys, and weight guides.
WEIGHT 1 2 3 4 5 6 7 8 9 10 11 12
RESISTANCE 14 23 32 41 50 59 68 77 86 95 102 110
Note: The actual resistance at each station may vary due to differences in individual weight
Note: 1 lb. = 0.45 kg
17
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them to a high percentage of their maximum
capacity. Your muscles will adapt and grow as you progressively 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, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of weight and increase the number of repetitions 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 completing more sets rather than by using high amounts of
weight.
Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross T
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced 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 exercise cycle
or an elliptical exerciser, 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 exercise will reshape and strengthen your body, plus develop your heart and lungs.
raining
,
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 overdoing it during the first few months of your exercise program. You should progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time while exercising, stop immediately 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 program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. 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. See the muscle chart on the next
page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
-
18
Rest for a short period of time after each set. The
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
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
ithout strain. Stretching at the end of each workout
w
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the
date, the exercises performed, the resistance 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.
19
M6 Washer (78)
M8 Washer (72)
M10 x 45mm Bolt (65)
M6 x 140mm Screw (79)
M8 x 76mm Carriage Bolt (59)
M10 x 25mm Screw (58)
M4 x 40mm Screw (46)
M8 x 45mm Bolt (57)
M10 x 71mm Bolt (67)
M10 x 48mm Bolt (62)
M6 x 87mm Screw (68)
M8 x 89mm Bolt (64)
M8 x 115mm Bolt (76)
M6 x 25mm Screw (60)
M10 Nylon Locknut (73)
M10 Washer (71)
M8 Nylon Locknut (74)
M4 x 64mm Screw (81)
M4 x 16mm Screw (70)
M10 x 53mm Button Bolt (61)
M10 x 64mm Button Bolt (75)
M10 Split Washer (98)
M6 x 73mm Screw (103)
M4 x 5mm Screw (69)
M10 x 80mm Button Bolt (97)
M10 x 168mm Button Bolt (99)
PART IDENTIFICATION CHART
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
the key number of the part, from the PART LIST in the center of this manual.
have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
Note: Some small parts may
PART LIST—Model No. NTPRSY3415.0 R0206B
Key No. Qty. Description Key No. Qty. Description
1 1 Base
2 1 Base Plate
3 1 Upright
4 1 Top Frame
5
6 1 Seat Frame
7 1 Leg Lever
8 2 Press Arm
9 1 Squat Bar
10 2 Weight Guide
11 1 Weight Tube
12 1 Weight Tube Bumper
13 1 Shroud
14 1 Bottom Cover
15 1 Top Cover
16 2 Swivel Arm
17 12 Weight
18 1 Backrest
19 1 Seat
20 1 Pad Tube
21 4 Foam Pad
22 2 “V”-pulley
23 4 2 3/4" Pulley
24 5 3 1/2" Pulley
25 8 5mm Spacer
26 2 Half Finger Guard
27 4 Finger Guard
28 5 Cable Trap
29 4 Pulley Cover
30 1 Press Arm Cable
31 2 Extension Cable
32 2 Pulley Housing
33 2 Handle
34 2 Extension Strap
35 1 Squat Bar Pad
36 1 Ankle Strap
37 6 Cable Clip
38 2 Base Cap
39 2 Pull-up Cap
40
41
42 1 110mm Round Inner Cap
43 2 Press Arm Cap
44 2 32mm Thick Round Inner Cap
45 1 51mm x 76mm Inner Cap
46 4 M4 x 40mm Screw
47 2 25mm Spacer
48 2 38mm Spacer
49 1
50
51 4 Swivel Arm Bushing
52 1 Lock
53
54 1 Roll Pin
55
56 2 25mm Round Inner Cap
57 3 M8 x 45mm Bolt
1 Rear Stabilizer
4
1
2
1
1
19mm Round Inner Cap
51mm Round Inner Cap
Bumper
eight Bumper
W
Lock Pin
eight Pin
W
58 16 M10 x 25mm Screw
59 2 M8 x 76mm Carriage Bolt
60 6 M6 x 25mm Screw
61 2 M10 x 53mm Button Bolt
2 1 M10 x 48mm Bolt
6
63 1 51mm Thin Round Inner Cap
64 2 M8 x 89mm Bolt
65 4 M10 x 45mm Bolt
66 2 Eyehook
67 1 M10 x 71mm Bolt
68 1 M6 x 87mm Screw
69 2 M4 x 5mm Screw
70 8 M4 x 16mm Screw
71 17 M10 Washer
72 10 M8 Washer
73 17 M10 Nylon Locknut
74 11 M8 Nylon Locknut
75 2 M10 x 64mm Button Bolt
76 2 M8 x 115mm Bolt
77 2 M5 x 15mm Screw
78 8 M6 Washer
79 3 M6 x 140mm Screw
80 2 M10 x 50mm Bolt
81 2 M4 x 64mm Screw
82 1 VKR Frame
83 2 Arm Pad Base
84 2 Arm Pad
85 1 Curl Post
86 1 Curl Pad Base
87 1 Curl Pad
88 1 Backrest Base
89 1 Headrest Base
90 1 Headrest
91 1 Seat Base
92 2 Large VKR Cap
93 2 Arm Pad Bushing
94 4 32mm Round Inner Cap
95 1 VKR Bumper
96 2 Pull-up Handle
97
98
99 1 M10 x 168mm Button Bolt
100 1 Curl Knob
101 1 VKR Pin
102 4 32mm Thin Round Inner Cap
103 4 M6 x 73mm Screw
104 1 Curl Bar
105 2 64mm Round Outer Cap
106 1
107
108 2 Arm Bushing
109 2 Long VKR Handgrip
10
1
111 2 Pull-up Handgrip
#
# 1 Exercise Guide
# 1 Hex Key
4
4
1
2
1
M10 x 80mm Button Bolt
M10 Split Washer
Squat Bar Hook
Chain
Short VKR Handgrip
s Manual
’
User
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice.
34
59
5
105
74
74
58
58
1
46
38
46
38
2
36
37
35
44
44
18
19
33
40
21
41
63
67
6
7
40
40
40
21
21
21
73
49
70
20
60
78
68
77
46
46
9
90
103
78
78
93
103
78
78
92
92
82
93
94
99
73
8
9
88
87
86
85
60
84
83
84
83
94
91
94
94
100
101
70
104
102
102
105
106
107
109
110
EXPLODED DRAWING A—Model No. NTPRSY3415.0 R0206B
72
64
7
2
47
74
10
53
52
76
72
48
72
74
73
62
54
26
26
24
11
12
17
55
50
30
22
25
25
73
75
16
51
43
8
69
58
61
58
73
25
23
27
27
60
79
78
58
14
70
70
13
70
15
70
58
42
3
27
25
23
27
58
73
61
58
69
43
51
16
73
75
25
22
30
25
57
57
81
81
74
74
8
71
71
71
71
56
56
71
71
71
71
28
25
79
78
95
70
4
5
24
28
65
73
4
24
2
8
65
28
24
73
74
72
74
72
39
39
66
66
73
32
71
80
73
32
29
29
31
31
23
23
24
28
65
29
71
71
71
73
73
1
02
9
6
97
97
102
96
80
71
98
29
73
71
98
108
108
111
EXPLODED DRAWING B—Model No. NTPRSY3415.0 R
0206B
ORDERING REPLACEMENT PARTS
To order replacement parts, please contact the establishment where this product was purchased. Please be prepared to give the following information:
• the MODEL NUMBER of the product (NTPRSY3415.0)
• the NAME of the product (NordicTrack V-FLEX weight system)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING at the
center of this manual)
Part No. 236491 R0206B Printed in China © 2006 ICON IP, Inc.
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