NordicTrack Home Gym GRT360 User Manual

Model No. NTBE04900  
Serial No.  
USERÕS MANUAL  
Write the serial number in the space  
above for reference.  
Serial Number Decal  
QUESTIONS?  
As a manufacturer, we are com-  
mitted to providing complete  
customer satisfaction. If you  
have questions, or if there are  
missing parts, we will guarantee  
complete satisfaction through  
direct assistance from our factory.  
TO AVOID DELAYS, PLEASE  
CALL DIRECT TO OUR TOLL-  
FREE CUSTOMER HOT LINE.  
The trained technicians on  
our customer hot line will  
provide immediate assistance,  
free of charge to you.  
CUSTOMER HOT LINE:  
1-888-825-2588  
Mon.ÐFri., 6 a.m.Ð6 p.m. MST  
CAUTION  
Visit our website at  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Save this manual  
for future reference.  
new products, prizes,  
fitness tips, and much more!  
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Important Precautions  
WARNING:  
To reduce the risk of serious injury, read the following important precautions  
before using the weight rack.  
1. Read all instructions in this manual before  
using the weight rack. Use the weight rack  
only as described in this manual.  
10. Always set both short weight rests and both  
long weight rests at the same height.  
11. Always secure your weights with weight col-  
lars or clips when they are mounted on your  
barbell (not included).  
2. It is the responsibility of the owner to ensure  
that all users of the weight rack are ade-  
quately informed of all precautions.  
12. When performing standing exercises, stand  
inside the area that is shaded in the drawing  
below.  
3. The weight rack is intended for home use  
only. Do not use the weight rack in any com-  
mercial, rental, or institutional setting.  
4. Use the weight rack only on a level surface.  
Cover the floor beneath the weight rack to  
protect the floor or carpet.  
5. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
6. Inspect and tighten all parts each time you  
use the weight rack. Replace any worn parts  
immediately.  
7. Always exercise with a partner. When you  
are performing bench press exercises or  
squat exercises, your partner should stand  
behind you to catch the barbell if you cannot  
complete a repetition.  
8. Always make sure there is an equal amount  
of weight on each side of your barbell (not  
included).  
13. Keep children under 12 and pets away from  
the weight rack at all times.  
9. Do not place more than 310 pounds, includ-  
ing the barbell, on the weight rests.  
14. Always wear athletic shoes for foot protec-  
tion while exercising.  
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
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Before You Begin  
Thank you for selecting the versatile NordicTrack¨  
GRT360 weight rack. The NordicTrack¨ GRT360 is  
designed to be used with your weight set (not included) To help us assist you, please note the product model  
toll-free at 1-888-825-2588, Monday through Friday, 6  
a.m. until 6 p.m. Mountain Time (excluding holidays).  
to help you develop every major muscle group of the  
body. Whether your goal is a shapely figure, dramatic  
muscle size and strength, or a healthier cardiovascular found on a decal attached to the weight rack (see the  
number and serial number before calling. The model  
number is NTBE04900. The serial number can be  
system, the NordicTrack¨ GRT360 will help you  
achieve the specific results you want.  
front cover of this manual).  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
labeled.  
For your benefit, read this manual carefully before  
using the weight rack. If you have additional ques-  
tions, please call our Customer Service Department  
Note: The terms Òright  
sideÓ and Òleft sideÓ are  
determined relative to a  
person using the rack;  
they do not correspond  
to right and left on the  
drawings in the manual.  
Short Weight Rest  
Left Side  
Weight  
Storage Tube  
Right Side  
Dumbbell  
Storage Rack  
Long Weight  
Rest  
4
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Assembly  
Make Things Easier  
¥ As you assemble the weight rack, make sure all  
parts are oriented as shown in the drawings.  
Everything in this manual is designed to ensure  
that the weight rack can be assembled  
successfully by anyone. However, the weight  
rack has many parts, and the assembly  
process will take time. Setting aside plenty of  
time will make the process go more smoothly.  
The following tools (not included) are required  
for assembly:  
¥ Two adjustable wrenches  
¥ One rubber mallet  
¥ Assembly requires two people.  
¥ Lubricant, such as grease or petroleum jelly,  
and soapy water.  
¥ Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
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.  
¥ Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
1. Press a 1 1/2Ó x 2 1/2Ó Outer Cap (5) onto each end  
of the Right Base (7). Attach the Rear Base (8) to  
the Right Base with two 3/8Ó x 3 1/2Ó Bolts (6) and  
two 3/8Ó Nylon Locknuts (11). Do not tighten the  
Nylon Locknuts yet.  
1
5
11  
7
6
13  
Attach two Lower Support Plates (13) to the Right  
Base (7) with two 3/8Ó x 3 1/2Ó Bolts (6) and two  
3/8Ó Nylon Locknuts (11). Do not tighten the  
Nylon Locknuts yet. Note: Do not confuse the  
Lower Support Plates with the Upper Support  
Plates (not shown); when the Lower Support  
Plates are attached to the Right Base, the edges  
with three holes will slant backward slightly.  
6
8
5
13  
11  
These edges  
should slant  
backward  
slightly.  
2. Press a 1 1/2Ó x 2 1/2Ó Outer Cap (5) onto each end  
of the Left Base (2). Attach the Rear Base (8) to the  
Left Base with two 3/8Ó x 3 1/2Ó Bolts (6) and two  
3/8Ó Nylon Locknuts (11). Do not tighten the  
Nylon Locknuts yet.  
2
5
11  
8
13  
11  
6
Attach two Lower Support Plates (13) to the Left  
Base (2) with two 3/8Ó x 3 1/2Ó Bolts (6) and two  
3/8Ó Nylon Locknuts (11). Do not tighten the  
Nylon Locknuts yet.  
2
13  
5
6
5
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3. Attach one of the Front Uprights (1) to the Lower  
Support Plates (13) on the Right Base (7) with two  
3/8Ó x 3 1/2Ó Bolts (6) and two 3/8Ó Nylon Locknuts  
(11). Do not tighten the Nylon Locknuts yet.  
Note: The Front Upright will slant backward  
slightly.  
3
Be sure that the holes in the Front Upright (1)  
line up with the holes in the Support Plates (13).  
If they do not line up, turn the Front Upright  
over.  
1
Attach the other Front Upright (1) to the Left Base  
(2, not shown) in the same manner.  
6
13  
7
11  
4. Press four Weight Rest Bushings (17) into the top  
and bottom of a Short Weight Rest (4) and a Long  
Weight Rest (19), as shown. Pull the Adjustment  
Knob (12) on the Long Weight Rest and slide the  
Long Weight Rest onto one of the Front Uprights  
(1). Hold the Long Weight Rest at the desired  
height and turn the Adjustment Knob clockwise to  
tighten it into one of the adjustment holes in the  
Front Upright.  
4
17  
12  
4
17  
19  
Pull the Adjustment Knob (12) on the Short Weight  
Rest (4) and slide the Short Weight Rest onto the  
Front Upright (1). Hold the Short Weight Rest at the  
desired height and turn the Adjustment Knob clock-  
wise to tighten it into one of the adjustment holes in  
the Front Upright.  
12  
17  
Adjustment  
Holes  
1
Attach the other Short Weight Rest (4) and Long  
Weight Rest (19) to the other Front Upright (1) in  
the same way. Make sure that both Short Weight  
Rests and both Long Weight Rests are at the  
same height.  
5
9
3
5. Press a 2 1/2Ó Square Inner Cap (9) into one of the  
Front Uprights (1). Attach two Upper Support Plates  
(3) to the Front Upright with two 3/8Ó x 3 1/2Ó Bolts  
(6) and two 3/8Ó Nylon Locknuts (11). Do not tight-  
en the Nylon Locknuts yet.  
11  
3
Repeat this step with the other Front Upright (1, not  
shown).  
1
6
6
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6. Attach a Rear Upright (15) to the Left Base (2) and  
the indicated Upper Support Plates (3) with four  
3/8Ó x 3 1/2Ó Bolts (6) and four 3/8Ó Nylon Locknuts  
(11). Do not tighten the Nylon Locknuts yet.  
6
11  
3
Attach the other Rear Upright (15) to the Right  
Base (7 [not shown]) and the other Upper Support  
Plates (3) in the same manner.  
6
Tighten all nylon locknuts used in steps 1  
through 6.  
15  
11  
2
6
7. Have another person hold the Crossbar (18)  
between the lower holes in the Rear Uprights (15),  
in the indicated position. Make sure that the  
Crossbar is turned exactly as shown.  
7
18  
15  
15  
Press a 2Ó Round Inner Cap (10) into a Weight  
Storage Tube (14). Attach the Weight Storage Tube  
and one end of the Crossbar (18) to one of the  
Rear Uprights (15) using two 3/8Ó x 3 1/2Ó Bolts (6)  
and two 3/8Ó Nylon Locknuts (11).  
14  
11  
6
Attach another Weight Storage Tube (14) and the  
other end of the Crossbar (18) to the other Rear  
Upright (15) in the same way.  
10  
8. Press a 2Ó Round Inner Cap (10) into a Weight  
Storage Tube (14). Attach the Weight Storage Tube  
to one of the Rear Uprights (15) using two 3/8Ó x  
3 1/2Ó Bolts (6), a Small Support Plate (16), and two  
3/8Ó Nylon Locknuts (11).  
8
15  
11  
14  
Attach the remaining Weight Storage Tube (14) to  
the other Rear Upright (15) in the same way.  
16  
6
10  
9. Make sure all parts are properly tightened  
before you use the weight rack.  
7
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Adjusting the Weight Rack  
This section explains how to adjust the weight rack. See the EXERCISE GUIDELINES below, for important infor-  
mation on how to get the most benefit from your exercise program. Also, refer to the accompanying exercise  
poster to see the correct form for several exercises. Inspect and tighten all parts each time you use the weight  
rack. Replace any worn parts immediately. The weight rack can be cleaned with a damp cloth and a mild, non-  
abrasive detergent. Do not use solvents.  
POSITIONING THE WEIGHT RESTS  
Before beginning an exercise, loosen the Adjustment  
Knobs (12) and move the Short Weight Rests (4) and  
Long Weight Rests (19) to the appropriate height for the  
12  
exercise. Tighten each Adjustment Knob by snapping it  
4
into a hole in an Upright (1) and turning it clockwise.  
The selected height should represent the lowest point  
to which you want your barbell to go during the exer-  
cise. Perform the exercise as shown on the accompa-  
nying exercise poster. Note: Make sure the Adjust-  
1
ment Knobs are tightened into the adjustment holes  
in the uprights.  
19  
WARNING:  
Always set both Short  
Weight Rests (4) and Long Weight Rests (19) at  
the same height. When you are performing  
standing exercises in the rack, stand inside the  
area that is shaded in the drawing on page 3.  
12  
Exercise Guidelines  
THE FOUR BASIC TYPES OF WORKOUTS  
Toning  
You can tone your muscles by pushing them to a  
moderate percentage of their capacity. Select a mod-  
erate 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.  
Muscle Building  
The only way to increase the size and strength of  
your muscles is to push them close to their maximum  
capacity. When you progressively increase the inten-  
sity of your exercise, your muscles will continually  
adapt and grow. You can tailor the individual exercise  
to the proper intensity level in two ways:  
¥ by changing the amount of weight used  
¥ by changing the number of repetitions or sets per-  
formed (A ÒrepetitionÓ is one complete cycle of an  
exercise, such as one sit-up. A ÒsetÓ is a series of  
repetitions).  
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.  
The proper amount of weight for each exercise obvi-  
ously 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 repeti-  
tions without difficulty, increase the amount of weight.  
Cross Training  
Many people desire a complete and well-balanced fit-  
ness program, and cross training is a very efficient  
way to accomplish this. One example of a balanced  
program is:  
¥ Plan weight training workouts on Monday,  
Wednesday, and Friday.  
8
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¥ Plan 20 to 30 minutes of aerobic exercise, such as  
cycling, or swimming on Tuesday and Thursday.  
¥ Rest from both weight training and aerobic exercise  
for at least one full day each week to give your body  
time to regenerate.  
The combination of weight training and aerobic exer-  
cise will reshape and strengthen your body, and  
develop your heart and lungs.  
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 poster accompa-  
nying this manual, you will find photographs showing  
the correct form for several exercises. A description of  
each exercise is also provided, along with a list of the  
muscles affected. Refer to the muscle chart on page  
10 to find the locations of the muscles.  
PERSONALIZING YOUR EXERCISE PROGRAM  
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.  
Specifying the exact length of time for each workout,  
as well as the number of repetitions or sets for each  
exercise, is a highly individual matter. It is very impor-  
tant 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 bodyÕs sig-  
nals. 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.  
Rest for a short period of time after each set. The  
ideal resting periods are:  
¥ Rest for three minutes after each set for a muscle  
building workout  
¥ Rest one minute after each set for a toning workout  
¥ Rest 30 seconds after each set for a weight loss  
workout  
WARMING UP  
Plan to spend the first couple of weeks familiarizing  
yourself with the equipment and learning the proper  
form for each exercise.  
Begin each workout with 5 to 10 minutes of stretching  
and light exercise to warm up. Warming up prepares  
your body for more strenuous exercise by increasing  
circulation, raising your body temperature and deliver-  
ing more oxygen to your muscles.  
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 very effective for increasing flexibility.  
WORKING OUT  
Each workout should include 6 to 10 different exercis-  
es. Select exercises for every major muscle group  
with emphasis on the areas that you want to develop  
the most. To give balance and variety to your work-  
outs, vary the exercises from session to session.  
STAYING MOTIVATED  
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.  
For motivation, keep a record of each workout. List  
the date, the exercises performed, the weight used,  
and the numbers of sets and repetitions completed.  
Record your weight and key body measurements at  
the end of every month.  
EXERCISE FORM  
Remember, the key to achieving the greatest results  
is to make exercise a regular and enjoyable part of  
your everyday life.  
You will gain the greatest benefits from exercising by  
maintaining proper form. This requires moving  
9
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MUSCLE CHART  
N
O
P
A. Sternomastoid (neck)  
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
A
B
C
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)  
Q
R
D
E
S
F
L
T
L. Rectus Abdominus (stomach)  
M. Adductor (inner thigh)  
N. Trapezius (upper back)  
O. Rhomboideus (upper back)  
P. Deltoid (shoulder)  
G
M
H
I
U
V
Q. Triceps (back of arm)  
R. Latissimus Dorsi (mid back)  
S. Spinae Erectors (lower back)  
T. Gluteus Medius (hip)  
J
K
W
U. Gluteus Maximus (buttocks)  
V. Hamstring (back of leg)  
W. Gastrocnemius (back of calf)  
Part ListÑModel No. NTBE04900  
R1000A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
9
2
1
4
2
4
32  
1
1
2
4
32  
Front Upright  
Left Base  
12  
13  
14  
15  
16  
17  
18  
19  
#
4
4
4
2
2
8
1
2
1
1
Adjustment Knob  
Lower Support Plate  
Weight Storage Tube  
Rear Upright  
Small Support Plate  
Weight Rest Bushing  
Crossbar  
Long Weight Rest  
UserÕs Manual  
Exercise Guide  
Upper Support Plate  
Short Weight Rest  
1 1/2Ó x 2 1/2Ó Outer Cap  
3/8Ó x 3 1/2Ó Bolt  
Right Base  
Rear Base  
2 1/2Ó Square Inner Cap  
2Ó Round Inner Cap  
3/8Ó Nylon Locknut  
10  
11  
#
Note: Ò#Ó indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of the userÕs manual for information about ordering replacement parts.  
10  
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Exploded DrawingÑModel No. NTBE04900  
R1000A  
6
17  
9
10  
12  
11  
14  
18  
16  
6
11  
6
4
17  
6
11  
10  
6
14  
16  
6
11  
3
14  
15  
6
11  
11  
3
17  
10  
15  
12  
19  
6
8
11  
3
1
9
11  
14  
17  
17  
10  
6
12  
6
6
3
17  
17  
4
12  
17  
5
11  
11  
11  
6
19  
6
6
1
6
13  
11  
5
6
5
13  
13  
11  
11  
7
6
13  
2
5
6
11  
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Ordering Replacement Parts  
To order replacement parts, simply call our Customer Service Department toll-free at 1-888-825-2588, Monday  
through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be pre-  
pared to give the following information when calling:  
¥ The MODEL NUMBER of the product (NTBE04900)  
¥ The NAME of the product (NordicTrack¨ GRT360 weight rack)  
¥ The SERIAL NUMBER of the product (see the front cover of this manual)  
¥ The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED  
DRAWING on pages 10 and 11 of this manual).  
Limited Warranty  
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-  
rial, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This  
warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing  
or repairing, at ICON's option, the product at one of its authorized service centers. All products for which war-  
ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other  
transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-autho-  
rized by ICON. This warranty does not extend to any product or damage to a product caused by or attribut-  
able 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 or damages with respect to any economic loss, loss of property,  
loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential dam-  
ages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequen-  
tial 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 mer-  
chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein.  
Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation  
may not apply to you.  
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.  
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813  
Part No. 170226 R1000A  
Printed in USA © 2000 ICON Health & Fitness, Inc.  
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