This drawing shows the location(s) of the
warning decal(s). If a decal is missing or
illegible, see 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.
2
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IMPORTANT PRECAUTIONS
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WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise tower before using your exercise
tower. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of the exercise tower.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with
pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of the exercise tower are adequately informed of all precautions.
3. The exercise tower is intended for home use
only. Do not use the exercise tower in any
commercial, rental, or institutional setting.
4. Use the exercise tower only on a level sur-
face. Cover the floor beneath the exercise
tower to protect the floor.
5. Keep children under age 12 and pets away
from the exercise tower at all times.
6. Make sure that all parts are properly tight-
ened each time the exercise tower is used.
Replace any worn parts immediately.
7. Always make sure that the pins and knobs
are fully engaged before using the exercise
tower.
Never use the knee pad without at least one
8.
resistance band connecting the support
frame to the pivot arm.
9. Always wear athletic shoes for foot protection
while exercising.
The exercise tower is designed to support a
10.
maximum user weight of 300 lbs. (136 kg).
11. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
12. Use the exercise tower only as described in
this manual.
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BEFORE YOU BEGIN
Meijer.com
Thank you for selecting the versatile WEIDER CLUB™
390 POWER TOWER exercise tower. The exercise
tower is designed to develop the muscles of the upper
body. Whether your goal is to tone your body, build
dramatic muscle size and strength, or improve your
cardiovascular system, the exercise tower will help you
to achieve the specific results you want.
For your benefit, read this manual carefully before
using the exercise tower. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
Pull-up Handle
Arm Rest
Dip Handle
number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
To avoid a registration fee for any service needed
under warranty, you must register the exercise
tower at www.weiderservice.com/registration.
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Assembled Dimensions
Height: 6 ft. 10 in. (208 cm)
Width: 3 ft. 6 in. (107 cm)
Depth: 4 ft. (122 cm)
Backrest
Adjustment Pin
Right Side
Adjustment Pin
Knee Pad
Resistance Band
Push-up Handle
Note: The terms “right side” and “left side” are determined relative to a person with his or her
back to the backrest; they do not correspond to right and left on the drawings in this manual.
Left Side
4
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PART IDENTIFICATION CHART
M6 Washer (36)
M8 Washer (37)
M10 Locknut (35)
M8 x 15mm
Button Screw (39)
M8 x 25mm
Shoulder Bolt (44)
M8 x 62mm Button Screw (41)
M10 x 90mm Button Bolt (42)
M8 x 20mm Button
Screw (43)
M6 x 70mm Screw (45)
M6 x 43mm Button
Screw (46)
M6 x 80mm Button Screw (47)
M10 x 53mm Button Bolt (40)
M10 x 62mm Button Bolt (30)
M10 x 100mm Button Bolt (31)
M4 x 25mm
Screw (48)
M4 x 12mm
Screw (49)
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See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST near the end of this manual. Note: Some small parts may
have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
5
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ASSEMBLY
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Make Assembly Easier
This manual is designed to ensure that the exercise tower can be assembled successfully by
almost anyone. Most people find that if they set
aside plenty of time, assembly goes smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• To hire an authorized service technician to
assemble the exercise tower in your home, call
1-800-445-2480.
• Assembly requires two persons.
• Because of its weight and size, the exercise
tower should be assembled in the location where
it will be used. Make sure that there is enough
clearance to walk around the exercise tower 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, see the PART
IDENTIFICATION CHART on page 5.
• As you assemble the exercise tower, make sure
that all parts are oriented as shown in the drawings.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• Assembly may require the following tools (not
included):
one adjustable wrench
one rubber mallet
one Phillips screwdriver
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
that you have read and understand the
information in the box above.
Attach two Base Pads (23) to the Base (1) with
two M4 x 25mm Screws (48).
Insert two M10 x 90mm Button Bolts (42) up
through the Base (1). Tip: It may be helpful to
place tape over the bolt heads to hold them in
place.
1
1
23
48
42
23
48
6
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2. Press the two Base Leg Caps (22) onto the Base
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Legs (2).
2
Insert the two Base Legs (2) into the Base (1) as
shown. Insert four M10 x 90mm Button Bolts (42)
up through the Base. Tip: It may be helpful to
place tape over the bolt heads to hold them in
place.
3. Attach the Rear Upright (5) to the Base (1) using
the indicated M10 x 90mm Button Bolts (42) and
two M10 Locknuts (35). Do not tighten the
Locknuts yet.
1
42
1
2
2
22
42
22
3
35
5
42
35
1
7
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4. Attach the Rear Top Frame (6) to the Rear
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Upright (5) with two M10 x 90mm Button Bolts
(42) and two M10 Locknuts (35). Do not tighten
the Locknuts yet.
4
6
35
42
5
5. Attach the Left Front Upright (50) to the Base (1)
using the indicated M10 x 90mm Button Bolts
(42) and two M10 Locknuts (35). Do not tighten
the Locknuts yet.
Attach the Right Front Upright (3) in the same
way.
5
3
50
35
35
1
42
8
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6. Slide the Front Top Frame (4) onto the Right and
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Left Front Uprights (3, 50).
6
4
3
7. Attach the Backrest Support (8) to the Rear
Upright (5) with an M10 x 62mm Button Bolt (30)
and an M10 Locknut (35). Do not tighten the
Locknut yet.
Attach the Backrest Support (8) to the Front Top
Frame (4) with four M10 x 53mm Button Bolts
(40) and four M10 Locknuts (35).
50
7
4
40
35
8
35
35
30
40
5
40
9
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8. Insert the Pull-up Frame (7) into the Rear Top
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Frame (6). Attach the Pull-up Frame with four M8
x 15mm Button Screws (39) and two M8 x 62mm
Button Screws (41).
See steps 3–5, and 7. Tighten the M10
Locknuts (35).
8
39
6
41
39
41
7
39
9. Attach a Pull-up Handle (12) to the Pull-up Frame
(7) with four M8 x 20mm Button Screws (43).
Slide a Pull-up Handle Cap (28) over the Pull-up
Handle and press the Pull-up Handle Cap into the
Pull-up Frame.
Attach the other Pull-up Handle (12) to the
Pull-up Frame (7) in the same manner.
10. Attach the Pad Frame (11) to the Assist Arm (9)
with two M8 x 20mm Button Screws (43), two M8
Washers (37), and two 5mm Spacers (38).
9
10
28
12
11
43
43
37
43
12
38
38
7
9
37
43
10
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11. Attach the Knee Pad Plate (14) and the Knee
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Pad (15) to the Pad Frame (11) with two M6 x
80mm Button Screws (47) and two M6 Washers
(36).
11
15
14
11
47
36
47
12. Fully insert an Adjustment Pin (29) through the
indicated hole in the Rear Upright (5) and through
the Assist Arm (9).
Attach the tether on the Adjustment Pin (29) to
the Rear Upright (5) with an M4 x 12mm Screw
(49).
13. Attach the Assist Arm Tether (34) to the Backrest
Support (8) and the Assist Arm (9) with two M8 x
25mm Shoulder Bolts (44).
Slide two 15-pound Resistance Bands (33) onto
the indicated tubes on the sides of the Backrest
Support (8) and the Assist Arm (9). Note: The
tubes closest to the Rear Upright (5) are for storing the Resistance Bands.
12
13
33
Storage
Tube
5
5
Hole
9
8
34
44
9
49
29
33
44
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14. Hold the Dip Arm (10) behind the Front Top
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Frame (4) as shown. Attach the Dip Arm to the
Front Top Frame with two M10 x 100mm Button
Bolts (31) and two M10 Locknuts (35). Do not
overtighten the Locknuts; the Dip Arm pivot
easily.
14
4
10
31
35
31
15. Attach a Dip Handle (13) to the Dip Arm (10) with
a Dip Frame Cap (27) and an M10 x 53mm
Button Bolt (40).
Attach the other Dip Handle (13) in the same
way.
16. Insert an Adjustment Pin (29) into the Front Top
Frame (4). Attach the Adjustment Pin to the Front
Top Frame with an M4 x 12mm Screw (49).
15
16
40
13
27
10
13
4
29
49
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17. Attach an Armrest Plate (18) and an Armrest (19)
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to the Dip Arm (10) with two M6 x 70mm Screws
(45) and two M6 Washers (36).
17
19
Attach the other Armrest (19) and Armrest
Plate (not shown) in the same way.
18. Attach the Backrest Plate (16) and the Backrest
(17) to the Front Top Frame (4) and the Backrest
Support (8) with an M6 x 43mm Button Screw
(46), two M6 x 80mm Button Screws (47), and
three M6 Washers (36).
18
17
18
45
16
36
10
19
45
19. Attach the Top and Bottom Frame Caps (20, 21)
to the Rear Top Frame (6) with an M4 x 12mm
Screw (49).
Attach the Pull-up Frame Cap (26) to the Pull-Up
Frame (7) with an M4 x 25mm Screw (48).
19
46
36
4
47
36
8
49
20
21
7
26
6
47
20. Make sure that all parts have been properly
tightened before you use the exercise tower.
48
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ADJUSTMENT
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This section explains how to adjust the exercise tower. See the EXERCISE GUIDELINES on page 16 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 exercise tower is used. Replace any worn parts immediately. Clean the exercise tower with a damp cloth and a mild, non-abrasive detergent; do not use solvents to
clean the exercise tower.
ADJUSTING THE DIP ARM
To perform some exercises, the Dip Arm (10) should
be locked in the up position. Remove the indicated
Adjustment Pin (29) and lift the Dip Handle (13).
Engage the Adjustment Pin into the Front Top Frame
(4) and the hole in the Dip Arm plate (not shown).
To use the Dip Arm (10), remove the Adjustment Pin
(29) and lower the Dip Handle (13). Insert the
Adjustment Pin into the Front Top Frame (4).
10
ADJUSTING THE PIVOT ANGLE OF THE KNEE
PAD
To change the pivot angle of the Knee Pad (15), first
make sure that there are at least two resistance
bands on the Assist Arm (9) (see USING THE
RESISTANCE BANDS on page 15). Next, hold the
Assist Arm in the indicated location and remove the
indicated Adjustment Pin (29). Then, align the hole in
the Assist Arm with the desired hole in the Rear
Upright (5). Finally, reengage the Adjustment Pin into
the Rear Upright and the Assist Arm.
15
13
Hold
Here
29
4
29
9
5
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ADJUSTING THE KNEE PAD
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To adjust the Knee Pad (15) to the horizontal position,
lift on the Knee Pad so that the rod on the Assist Arm
(9) is in the notch in the Pad Frame (11). Then lower
the Knee Pad so that the 5mm Spacers (38) are in
the top of the L-slot in the Pad Frame.
15
L-slot
Notch
To move the Knee Pad (15) out of the way, lift on the
Knee Pad and slide the Pad Frame (11) forward, disengaging the rod on the Assist Arm (9). Lower the
Knee Pad.
USING THE RESISTANCE BANDS
To add resistance to the Assist Arm (9), slide a
Resistance Band (32 or 33) onto the tubes on the
Assist Arm and the Backrest Support (8).
See the inset drawing. You can store the Resistance
Bands (32 or 33) on the storage tube located on the
Backrest Support (8).
WARNING: Never use the Knee
Pad (15) without at least one Resistance Band
(32 or 33) connecting the Backrest Support (8)
to the Assist Arm (9).
15
9
Tube
11
Tube
38
9
Rod
8
32
Storage
Tube
8
32
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EXERCISE GUIDELINES
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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 exercise will reshape and strengthen your body, plus develop 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.
16
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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
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smoothly and without pausing. The exertion stroke of
each repetition should last about half as long as the
return stroke. Proper breathing is important. Exhale
during the exertion stroke of each repetition and
inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set. The
ideal resting periods 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.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. 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.
17
Page 18
PART LIST—Model No. WEBE2998.0R1108A
Meijer.com
Key No.Qty.DescriptionKey No. Qty.Description
11Base
22Base Leg
31Right Front Upright
41Front Top Frame
51Rear Upright
61Rear Top Frame
71Pull-up Frame
81Backrest Support
91Assist Arm
101Dip Arm
111Pad Frame
122Pull-up Handle
132Dip Handle
141Knee Pad Plate
151Knee Pad
161Backrest Plate
171Backrest
182Armrest Plate
192Armrest
201Top Frame Cap
211Bottom Frame Cap
222Base Leg Cap
232Base Pad
24629mm Round Inner Cap
25151mm Round Inner Cap
261Pull-up Frame Cap
272Dip Frame Cap
282Pull-up Handle Cap
292Adjustment Pin
301M10 x 62mm Button Bolt
312M10 x 100mm Button Bolt
32225-pound Resistance Band
33215-pound Resistance Band
341Assist Arm Tether
3515M10 Locknut
369M6 Washer
372M8 Washer
3825mm Spacer
394M8 x 15mm Button Screw
406M10 x 53mm Button Bolt
412M8 x 62mm Button Screw
428M10 x 90mm Button Bolt
4310M8 x 20mm Button Screw
442M8 x 25mm Shoulder Bolt
454M6 x 70mm Screw
461M6 x 43mm Button Screw
474M6 x 80mm Button Screw
483M4 x 25mm Screw
493M4 x 12mm Screw
501Left Front Upright
*–Userʼs Manual
*–Hex Key
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.
18
Page 19
EXPLODED DRAWING—Model No. WEBE2998.0R1108A
1
2
2
50
3
4
5
6
7
8
9
10
11
12
12
13
13
14
15
16
17
18
19
19
20
21
22
22
23
23
24
24
24
24
24
24
25
26
27
27
28
28
29
29
32
33
34
35
42
35
39
43
43
43
35
35
35
35
36
36
36
36
36
37
38
38
35
35
35
35
35
40
40
41
41
43
43
43
43
42
42
39
39
30
43
43
44
40
40
46
45
45
45
45
47
47
49
49
49
48
48
47
36
47
36
48
31
31
37
42
42
18
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19
Page 20
ORDERING REPLACEMENT PARTS
Meijer.com
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• 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 parts(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