Page 1
www.nordictrack.com
Model No. NTSY1908.0
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 parts are missing,
DO NOT CONTACT THE STORE;
please contact Customer Care.
USERʼS MANUAL
IMPORTANT: You must note the
product model number and
serial number (see the drawing
above) before contacting us:
CALL TOLL-FREE:
1-888-825-2588
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.nordictrackservice.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Page 2
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
SSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
A
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible,
call the telephone number on the front cover
of this manual and request a free replacement decal. Apply the decal in the location
shown. Note: The decal(s) may not be shown at
actual size.
NORDICTRACK is a registered trademark of ICON IP, Inc.
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Page 3
IMPORTANT PRECAUTIONS
WARNING: T
instructions in this manual and all warnings on your weight bench before using your weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of the weight bench.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to
ensure that all users of the weight bench
are adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in a
commercial, rental, or institutional setting.
5.
Keep the weight
moisture and dust. Place the weight
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
bench
6. Keep children under age 12 and pets away
from the weight bench at all times.
7.
Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Make sure that the pins and knobs are fully
engaged before the weight bench is used.
to mount, dismount, and use it.
o reduce the risk of serious injury, read all important precautions and
The weight bench is designed to support a
10.
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 610 lbs. (277
kg). Do not place more than 310 lbs. (141 kg)
on the barbell carriages. Do not place more
than 310 lbs. (141 kg), including a barbell, on
the weight rests. Do not place more than 150
lbs. (68 kg) on the leg lever. Do not place
more than 150 lbs. (68 kg) on the weight carriage. Note: The weight bench does not
include weights.
11. 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
bench
indoors, away from
bench
cables at least every two years.
12. Always set all the weight rests and safety
spotters at the same height.
13. Always place an equal amount of weight on
each side of the weight carriage or barbell.
14.
Always exercise with a partner. Your partner should be ready to catch the barbell if
you cannot complete a repetition.
15. Always disconnect the curl bar when performing an exercise that does not require the
curl bar.
9.
Wear appropriate clothes while exercising.
Always wear athletic shoes for foot protection while exercising.
16.
If you feel pain or dizziness while exercising, stop immediately and cool down.
3
Page 4
BEFORE YOU BEGIN
hank you for selecting the versatile NordicTrack
T
COMPETITION SERIES E8100 weight bench. The
weight bench offers an impressive selection of exercise stations designed to develop every major muscle
roup of the body. Whether your goal is to tone your
g
body, build dramatic muscle size and strength, or
improve your cardiovascular system, the weight bench
will help you to achieve the specific results you want.
For your benefit, read this manual carefully before
you use the weight bench. If you have questions
ASSEMBLED DIMENSIONS:
Height: 6 ft. 11 in. (211 cm)
Width: 7 ft. (213 cm)
Depth: 9 ft. 2 in. (279 cm)
Weight: 463 lbs. (210 kg)
®
fter reading this manual, please see the front cover of
a
this manual. To help us assist you, note the product
model number and serial number before contacting us.
The model number and the location of the serial num-
er decal are shown on the front cover of this manual.
b
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Left Side
Weight Bar
Barbell Rest
Right Side
Weight Bar Spotter
Backrest
Curl Pad
Curl Bar
Leg Lever
High
Pulley Station
Arm
Weight
Carriage
Low
Pulley Station
Barbell Spotter
Seat
Accessories
Note: The terms “right side” and “left side” are determined relative to a person sitting with his
back to the backrest; they do not correspond to right and left on the drawings in the manual.
4
Page 5
PART IDENTIFICATION CHART
M6 Washer (61)
M12 x 75mm Screw (88)
M12 x 25mm
Patch Screw (91)
M10 x 65mm Carriage Bolt (121)
M6 x 170mm Screw (78)
M10 Washer (66)
M12 Washer (93)
M6 x 40mm Screw (80)
M10 x 175mm Bolt (83)
M10 x 107mm Bolt Set (106)
M6 x 20mm
Screw (100)
M4 x 19mm
Self-tapping Screw (39)
M6 x 65mm Screw (120)
M10 x 65mm Bolt (82)
M10 x 55mm Screw (94)
Arm Stop (36)
M10 x 168mm Bolt (46)
M10 Locknut (65)
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
ng is the key number of the part, from the PART LIST near the end of this manual. Note: Some small parts
i
may have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
5
Page 6
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• Because of its size, the weight bench should be
assembled in the location where it will be used.
Make sure that there is enough clearance to walk
around the weight bench as you assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
Tighten all parts as you assemble them, unless
•
instructed to do otherwise.
• Assembly requires the following tools:
the included hex key(s)
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
Assembly may 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, read the important information in the box above. See the
PART IDENTIFICATION CHART on page 5
for help identifying small parts.
Attach the Bench Stabilizer (108) to the Bench
Frame (107) with two M10 x 65mm Carriage
Bolts (121) and two M10 Locknuts (65). Do not
tighten the Locknuts yet.
2. Attach the Front Leg (109) to the Bench Frame
(107) with two M10 x 65mm Bolts (82), two M10
Washers (66), and an M10 Locknut (65).
See step 1. Tighten the M10 Locknuts (65).
1
107
2
107
109
66
82
65
65
108
121
6
Page 7
3. Orient the two Backrest Frames (118) so that the
indicated holes are closer to the bottom of the
Backrest Frames. Attach the Backrest Frames to
he Backrest Post (111) with an M10 x 168mm
t
Bolt (46), two M10 Washers (66), and an M10
ocknut (65). Do not tighten the Locknut yet.
L
3
Hole
65
6
6
111
118
66
Hole
46
18
1
4. Attach the Backrest (117) to the Backrest Frames
(118) with four M6 x 40mm Screws (80) and four
M6 Washers (61). Do not tighten the Screws
yet.
5. Apply some of the included grease to an M10 x
175mm Bolt (83). Attach the Backrest Frames
(118) to the Bench Frame (107) with the Bolt, two
M10 Washers (66), and an M10 Locknut (65). Set
the end of the Backrest Post (111) in one of the
slots in the Bench Frame. Do not overtighten
the Locknut; the Backrest Frames must pivot
easily.
See step 3. Tighten the M10 Locknut (65). See
step 4. Tighten the M6 x 40mm Screws (80).
4
117
118
61
80
118
80
117
111
83
66
Grease
61
5
65
66
107
Slot
7
Page 8
6. Attach the Seat (116) to the Bench Frame (107)
with two M6 x 65mm Screws (120) and two M6
Washers (61).
6
116
107
61
120
7. Grease the barrel of an M10 x 107mm Bolt Set
(106). Attach the Leg Lever (110) to the Front Leg
(109) with the Bolt Set. Make sure that the bar-
rel of the Bolt Set is inserted through both
sides of the bracket on the Leg Lever.
8. Insert the Long Pad Tube (130) into the Front Leg
(109). Slide two Foam Pads (128) onto the Long
Pad Tube. Then, press a 19mm Round Cap (134)
into each Foam Pad.
7
106
110
106
109
8
134
128
130
109
128
134
8
Page 9
9. Insert a Short Pad Tube (129) into the Leg Lever
(110). Slide two Foam Pads (128) onto the Short
Pad Tube. Then, press a 19mm Round Cap (134)
into each Foam Pad.
9
128
Repeat this step with the other Short Pad
Tube (129), Foam Pads (128), and 19mm
Round Caps (134).
10. Attach the Curl Pad (114) to the Curl Post (113)
with two M6 x 20mm Screws (100).
134
10
134
110
128
129
114
113
134
29
1
128
134
100
11. Attach the Curl Pin (115) to the Leg Lever (110)
with an M4 x 19mm Self-tapping Screw (39).
11
110
115
39
9
Page 10
2. Unfold the rack to the position shown. Attach a
1
Front Upright Cap (38) to the Left Upright (1) with
two M10 x 55mm Screws (94) and two M10
Washers (66).
Attach the other Front Upright Cap (38) to the
ight Upright (2) in the same way.
R
12
2
38
13. While a second person holds the Top Frame
(4), attach it to the Left and Right Uprights (1, 2)
with four M12 x 75mm Screws (88) and four
M12 Washers (93).
13
88
93
94
93
66
1
38
4
66
94
10
2
93
88
1
Page 11
14. Tighten four M12 x 25mm Patch Screws (91) into
the upper Hinge Frames (5) as shown.
14
91
5
15. Tighten two M12 x 25mm Patch Screws (91) into
the lower Hinge Frames (5).
15
91
5
91
5
91
91
16. Attach the Foot Plate (28) to the Center Upright
(3) with two M12 x 75mm Screws (88).
5
16
3
28
88
11
Page 12
17. Attach the Upright Backrest (9) and the
Backrest Bracket (89) to the Center Upright (3)
with two M6 x 170mm Screws (78) and two M6
ashers (61).
W
17
89
1
3
6
8
7
18. Tighten the two Weight Carriage Tubes (8) onto
the Weight Carriage (7).
18
9
8
61
7
19. Unfold the Left Arm (13). Tighten an Arm Stop
(36) into the indicated locknut on the Left Arm
Frame (11). Then, attach an Arm Pad (15) to the
Left Arm with two M6 x 20mm Screws (100).
Attach the other Arm Stop (not shown) and
Arm Pad (15) to the Right Arm Frame (12) and
the Right Arm (14) in the same way.
19
100
14
12
100
Locknut
15
13
8
11
36
15
12
Page 13
20. Engage each Spotter Hook (24) into an adjustment slot near the bottom of the Left and Right
Uprights (1, 2). Always position both Weight
ar Spotters (23) at the same height.
B
20
24
2
23
21. Orient the Locking Bar (19) as shown. Have a
second person hold the Locking Bar between the
left Weight Bar Carriage (20) and the right Weight
Bar Carriage (not shown).
Insert the Weight Bar (18) into the left Weight Bar
Carriage (20), the Locking Bar (19), and the right
Weight Bar Carriage (not shown). Center the
Weight Bar. Then, engage the Locking Bar into
slots in the Left and Right Uprights (1, 2).
21
24
1
2
19
20
18
1
23
22. Slide a Weight Bar Adapter (22) onto the Weight
Bar (18). Then, tighten a Weight Bar End Knob
(44) into the Weight Bar.
Attach the other Weight Bar Adapter (not
shown) in the same way.
13
22
18
22
44
Page 14
23. Tighten three Weight Storage Tubes (59) onto the
Left Upright (1).
23
ighten the remaining three Weight Storage
T
Tubes (not shown) onto the Right Upright (2).
24. Set a Barbell Rest (30) onto the Left Upright (1).
Set the other Barbell Rest (30) onto the Right
Upright (2) at the same height.
Set the Barbell Spotter (29) onto the Left Upright
(1) below the Barbell Rest (30). Set the other
Barbell Spotter (29) onto the Right Upright (2)
at the same height.
24
30
59
1
2
2
59
59
1
29
25. Make sure that all parts have been properly tightened. Note: Some hardware may be left over after assembly is completed. The use of the remaining parts will be explained in ADJUSTMENT, beginning on page 15.
Before using the weight bench, 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 cables are not properly installed, they may be damaged when heavy weight is used. See the
CABLE DIAGRAM on page 19 for proper cable routing. If there is any slack in the cables, you will
need to remove it by tightening the cables. See MAINTENANCE on page 18.
30
29
14
Page 15
ADJUSTMENT
his section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 20 for impor-
T
tant 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 several exercises.
DJUSTING THE BACKREST
A
To adjust the position of the Backrest (117), lift the
indicated handle on the Backrest Post (111). Raise or
lower the Backrest, and insert the tab on the lower
end of the Backrest Post into one of the slots in the
Bench Frame (107). Make sure that the tab is fully
inserted into one of the slots.
ATTACHING THE CURL PAD
To use the Curl Pad (114), insert the Curl Post (113)
into the Front Leg (109) and secure the Curl Post with
the Curl Knob (136). Fully tighten the Curl Knob.
114
113
117
Tab
136
Handle
111
107
Slot
ATTACHING THE CURL BAR
To use the Curl Bar (112), attach the Curl Bar to the
Leg Lever (110) with the Curl Pin (115).
109
112
110
115
15
Page 16
USING THE LEG LEVER
To use the Leg Lever (110), slide the desired weights
not included) onto the Olympic Adapter (125). Secure
(
the weights with a Spring Collar (27). You can store
nused weights on the Weight Storage Tubes (not
u
shown) on the Uprights (not shown).
WARNING: Do not put more than
150 lbs. (68 kg) on the Leg Lever (110). Always
secure weights with a Spring Collar (27).
USING THE BARBELL RESTS AND THE BARBELL
SPOTTERS
Weight
27
10
1
125
Before using a separate barbell (not included), set the
Barbell Spotters (29) at the lowest point to which you
want your barbell to move. To do this, see step 24 on
page 14.
Adjust the two Barbell Rests (30) in the same way.
WARNING: Always adjust both
Barbell Spotters (29) and both Barbell Rests
(30) to the same height.
MOVING THE BARBELL SPOTTERS
To move the right Weight Bar Spotter (23), use the
indicated hole to pull the right Spotter Hook (24) out
of the slot in the Right Upright (2). Raise or lower the
Weight Bar Spotter to a new position, and pivot the
right Spotter Hook into a slot in the Right Upright.
Note: Always start an exercise with the Weight
Bar Spotters positioned at the lowest point to
which you want the Weight Bar (18) to move during the exercise.
29
30
2
Hole
24
23
30
29
18
Adjust the left Weight Bar Spotter (23) and the left
Spotter Hook (24) in the same way.
WARNING: Always set both
Weight Bar Spotters (23) at the same height.
1
24
23
16
Page 17
ATTACHING THE ACCESSORIES TO THE HIGH
PULLEY STATION
To use the high pulley station, first place the desired
eights on the weight carriage (see ADDING
w
WEIGHTS TO THE BARBELL OR THE WEIGHT
CARRIAGE on page 18). Next, attach the Pulley
Handles (25) to the High Cable (53) with the clip on
he Cable Stop (103). For some exercises, the Chain
t
(98) should be attached between the Pulley Handle
and the Cable with a Cable Clip (73). Adjust the
length of the Chain between the Pulley Handle
and the Cable so that the Pulley Handle is in the
correct starting position for the exercise to be
performed.
ATTACHING THE ACCESSORIES TO THE LOW
PULLEY STATION
To use the low pulley station, first place the desired
weights on the weight carriage (see ADDING
WEIGHTS TO THE BARBELL OR THE WEIGHT
CARRIAGE on page 18). Next, attach a Pulley
Handle (25) to the Low Cable (52) with the clip on the
Cable Stop (103).
98
73
25
53
103
Clip
53
103
Clip
25
See the inset drawing. The Ankle Strap (26) can be
attached to the Low Cable (52) in the same way. For
some exercises, the Chain (98) should be attached
between the Pulley Handle (25) or the Ankle Strap
and the Cable with a Cable Clip (73). Adjust the
length of the Chain between the Pulley Handle or
Ankle Strap and the Cable so that the Pulley
Handle or Ankle Strap is in the correct starting
position for the exercise to be performed.
USING THE LOCKING BAR
Grip the Locking Bar (19) with both hands. Turn the
Locking Bar until the two hooks disengage the slots in
the Left and Right Uprights (1, 2). Raise or lower the
Locking Bar to a new position and turn it until the
hooks engage slots in the Uprights.
25
52
103
98
2
Hook
1
19
73
26
17
Page 18
ADDING WEIGHTS TO THE BARBELL OR THE
WEIGHT CARRIAGE
o use the Weight Bar (18) or the Weight Carriage
T
(7), slide the desired amount of weight (not included)
nto the Weight Bar Adapters (22) or the Weight
o
Carriage Tubes (8). Secure the weights with the
Spring Collars (27).
WARNING: Do not place more
than 310 lbs. (141 kg) on the Weight Bar (18),
or 150 lbs. (68 kg) on the Weight Carriage (7).
Always place the same amount of weight on
each side of the Weight Bar or the Weight
Carriage. Always secure weights with the
Spring Collars (27). Always lower the weight
carriage and the weight bar in a controlled
manner; never let the weight carriage or the
weight bar drop.
18
Weight
22
7
8
Weight
27
27
MAINTENANCE
Make sure that all parts are properly tightened each time the weight bench is used. Replace any worn parts
immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not
use solvents to clean the weight bench.
TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. If there is
slack in the cables before resistance is felt, the cables should be tightened. First, add weights to the weight carriage (see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE above).
Remove the M10 Locknut (65) and the M10 x 45mm
Bolt (69) from the Small Pulley (33) near the lower
end of the two Pulley Plates (56). Reattach the Small
Pulley to the hole closer to the center of the Pulley
Plates. Make sure that the Low Cable (52) and the
Small Pulley move smoothly.
If necessary, adjust the position of the Small Pulley
(33) near the upper end of the Pulley Plates (56) in
the same way.
65
33
56
69
33
52
Do not overtighten the cables. If a cable tends to slip off the pulleys often, it may have become twisted.
Remove the cable and reinstall it. If a cable needs to be replaced, see the back cover of this manual.
18
Page 19
CABLE DIAGRAM
he diagram below shows the proper routing of the cables. The numbers in each drawing show the proper rout-
T
ing for that cable. Use the diagram to make sure that the cables and the cable traps are assembled correctly. If
the cables and the cable traps are not assembled correctly, the weight bench will not function properly and damage may occur. Make sure that the cable traps do not touch or bind the cables.
2
3
11
Arm Cable (50)
Length: 5 ft. 9 in. (1.8 m)
10
High Cable (53)
Length: 34 ft. 9 in.
(10.6 m)
4
2
5
1
Weight Carriage
Cable (51)
6
2
1
Low Cable (52)
Length: 16 ft. 8 in.
Length: 11 ft. 9 in.
3
(5.1 m)
(3.6 m)
5
5
4
6
1
9
5
3
8
7
4
3
2
1
6
4
19
Page 20
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your muscles will continually 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 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 moderate percentage of their capacity. Select a moderate
amount of resistance 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
resistance.
The combination of strength training and aerobic exer-
ise will reshape and strengthen your body, plus devel-
c
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete, is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
bodyʼs signals. If you experience pain or dizziness
while exercising, stop immediately and cool 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 workout to workout.
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 balanced program follows:
• 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 exerciser or exercise cycle, 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.
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 way will leave you feeling exhausted. On the exercise guide accompanying
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.
20
Page 21
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)
The repetitions in each set should be performed
smoothly and without pausing. The exertion stroke of
each repetition should last about half as long as the
eturn stroke. Proper breathing is important. Exhale
r
during the exertion stroke of each repetition and
nhale during the return stroke. Never hold your
i
breath.
Rest for a short period of time after each set. The
ideal resting periods follow:
• 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.
nclude stretches for both your arms and legs. Move
I
slowly as you stretch and do not bounce. Ease into
ach stretch gradually and go only as far as you can
e
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. Write
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. The key to achieving
the greatest results is to make exercise a regular and
enjoyable part of your everyday life.
21
Page 22
PART LIST—Model No. NTSY1908.0 R0908A
Key No. Qty. Description Key No. Qty. Description
11Left Upright
21Right Upright
31Center Upright
4
54Hinge Frame
62Carriage Guide
71Weight Carriage
82Weight Carriage Tube
91Upright Backrest
10 2 Arm Rod
11 1 Left Arm Frame
12 1 Right Arm Frame
13 1 Left Arm
14 1 Right Arm
15 2 Arm Pad
16 1 Center Upright Plate
17 2 Weight Bar Guide
18 1 Weight Bar
19 1 Locking Bar
20 2 Weight Bar Carriage
21 2 V-pulley
22 2 Weight Bar Adapter
23 2 Weight Bar Spotter
24 2 Spotter Hook
25 2 Pulley Handle
26 1 Ankle Strap
27 3 Spring Collar
28 1 Foot Plate
29 2 Barbell Spotter
30 2 Barbell Rest
31 2 Swivel Bracket Cap
32 2 Swivel Bracket
33 19 Small Pulley
34 2 Large Pulley
35 1 Right Rear Upright Cap
36 2 Arm Stop
37 2 Rack Foot
38 2 Front Upright Cap
39 15 M4 x 19mm Self-tapping Screw
40 4 Rack Foot Pad
41 4 Center Upright Foot
42 1 Pulley Bracket Spacer
43 2 Large Cable Trap
44 2 Weight Bar End Knob
45 2 Weight Bar Spotter Bumper
46 1 M10 x 168mm Bolt
47 2 M4 x 16mm Screw
48 1 M10 x 155mm Bolt
49 8 Arm Bushing
50 1 Arm Cable
1 Top Frame
51 1 Weight Carriage Cable
52 1 Low Cable
53 1 High Cable
4 3 40mm x 70mm Inner Cap
5
55 9 Cable Trap
56 2 Pulley Plate
57 1 Double U-bracket
58 1 U-bracket
59 6 Weight Storage Tube
60 9 48mm Round Inner Cap
61 8 M6 Washer
62 4 Weight Carriage Bushing
63 8 Backrest Bushing
64 4 Swivel Bracket Bearing
65 40 M10 Locknut
66 33 M10 Washer
67 12 Large Pulley Spacer
68 1 25mm Round Inner Cap
69 8 M10 x 45mm Bolt
70 2 Small Pulley Spacer
71 6 M10 x 20mm Bolt
72 4 M6 x 10mm Screw
73 1 Cable Clip
74 4 Weight Bar Spotter Snap Ring
75 4 Bar Slide Bushing
76 8 Weight Bar Bushing
77 4 Weight Bar Bumpers
78 2 M6 x 170mm Screw
79 2 M8 x 20mm Shoulder Bolt
80 4 M6 x 40mm Screw
81 5 M10 x 50mm Bolt
82 9 M10 x 65mm Bolt
83 1 M10 x 175mm Bolt
84 6 M8 Locknut
85 2 M10 x 90mm Screw
86 9 Cable Guard
87 8 M10 x 100mm Bolt
88 6 M12 x 75mm Screw
89 1 Backrest Bracket
90 4 M5 x 19mm Screw
91 6 M12 x 25mm Patch Screw
92 2 M10 x 60mm Bolt
93 4 M12 Washer
94 4 M10 x 55mm Screw
95 1 M10 x 25mm Bolt
96 1 Left Rear Upright Cap
97 1 M10 x 130mm Bolt
98 1 Chain
99 1 Bench Plate
100 6 M6 x 20mm Screw
22
Page 23
Key No. Qty. Description Key No. Qty. Description
101 2 Curl Bar Bushing
102 2 75mm x 50mm Inner Cap
103 3 Cable Stop
104 2 M10 x 16mm Screw
105 2 100mm x 50mm Inner Cap
106 1 M10 x 107mm Bolt Set
107 1 Bench Frame
108 1 Bench Stabilizer
109 1 Front Leg
110 1 Leg Lever
111 1 Backrest Post
112 1 Curl Bar
113 1 Curl Post
114 1 Curl Pad
115 1 Curl Pin
116 1 Seat
117 1 Backrest
118 2 Backrest Frame
119 2 25mm Square Cap
120 2 M6 x 65mm Screw
121 2 M10 x 65mm Carriage Bolt
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
122 1 Curl Pad Bushing
123 1 Curl Bumper
124 2 Leg Lever Bushing
125 1 Olympic Adaptor
126 2 Curl Bar Cap
127 1 Front Leg Plate
128 6 Foam Pad
129 2 Short Pad Tube
130 1 Long Pad Tube
131 2 Bench Stabilizer Cap
132 3 150mm x 50mm Inner Cap
133 4 Bracket Snap Ring
134 6 19mm Round Cap
135 1 Leg Bumper
136 1 Curl Knob
137 1 Weight Spacer
*–Userʼs Manual
*–Exercise Guide
*–Grease Packet
*–Hex Key
23
Page 24
112
124
125
60
137
129
110
124
39
127
134
128
128
109
106
128
134
130
135
82
66
106
128
134
126
126
39
128
123
101
128
134
122
136
107
63
61
120
131
113
100
114
65
63
63
61
80
108
121
131
65
104
65
99
104
63
63
63
111
66
83
63
66
46
80
61
61
80
66
118
65
129
66
119
118
68
27
115
39
65
54
116
117
134
EXPLODED DRAWING A—Model No. NTSY1908.0 R0908A
24
Page 25
2
1
5
32
34
64
59
60
96
29
4
30
91
34
32
64
5
5
5
59
60
59
60
60
59
60
59
60
59
29
30
65
65
65
87
35
87
69
87
91
65
65
87
71
85
85
71
69
132
105
132
105
66
66
133
133
133
133
72
72
72
72
81
55
70
33
65
88
93
93
31
53
103
53
103
31
88
93
69
86
33
81
55
70
33
6
5
55
91
65
65
69
86
33
55
91
38
37
39
40
40
94
66
90
39
38
37
39
40
40
94
66
90
39
66
66
84
84
EXPLODED DRAWING B—Model No. NTSY1908.0 R0908A
25
Page 26
6
6
51
60
60
8
8
62
62
62
7
65
95
39
39
57
3
3
33
65
65
69
69
41
41
33
65
33
5
6
5
6
69
58
33
51
65
81
55
87
65
66
67
65
67
66
67
66
67
66
82
33
33
92
86
21
65
86
48
33
86
33
86
33
52
33
65
86
55
65
66
42
102
33
97
55
86
66
82
39
41
39
41
82
67
82
103
52
28
33
65
9
65
66
67
47
16
91
91
92
86
21
65
3
102
43
43
67
67
89
66
66
84
55
55
65
66
65
65
87
87
78
78
61
61
65
88
66
84
132
EXPLODED DRAWING C—Model No. NTSY1908.0 R0908A
26
Page 27
44
22
18
19
20
76
76
7
5
7
4
75
74
77
76
23
76
77
45
24
74
44
22
20
76
76
75
75
74
77
76
23
76
77
45
24
17
27
26
25
98
81
71
65
71
65
66
65
66
65
66
66
81
17
73
13
15
50
84
79
49
10
11
49
36
49
100
54
71
50
14
15
79
84
100
100
49
10
49
49
36
12
54
71
EXPLODED DRAWING D—Model No. NTSY1908.0 R0908A
27
Page 28
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
rovide the following information when contacting us:
p
• the model number and serial number of the product (see the front cover of this manual)
the name of the product (see the front cover of this manual)
•
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING
near the end of this manual)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions. Parts and labor are warranted for ninety (90) days
from the date of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to
a service center, freight charges to and from the service center will be the customerʼs responsibility. For
replacement parts shipped while the product is under warranty, the customer will be responsible for a
minimal handling charge. For in-home service, the customer will be responsible for a minimal trip
charge. This warranty does not extend to any damage to a product caused by or attributable to freight
damage, abuse, misuse, improper or abnormal usage, or repairs not provided by an ICON authorized
service center; products used for commercial or rental purposes; or products used as store display
models. No other warranty beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or 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 are limited in their scope and duration to the terms
set forth herein. Some states do not allow limitations on how long an implied warranty lasts.
Accordingly, the above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
Part No. 272399 R0908A Printed in China © 2008 ICON IP, Inc.
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