Model No. NTB14920
Serial No.
Write the serial number in the
space above for future reference.
USER’S MANUAL
Serial Number Decal (Under Seat)
QUESTIONS?
As a manufacturer, we are com-
mitted to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts, we
will guarantee complete satis-
faction through direct assis-
tance 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.
CUSTOMER HOT LINE:
1-888-825-2588
Mon.–Fri., 6 a.m.–6 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 bench.
1. Read all instructions in this manual before
using the weight bench. Use the weight
bench only as described in this manual.
6. Keep children under 12 and pets away from
the weight bench at all times.
7. Keep hands and feet away from moving parts.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
8. Always wear athletic shoes for foot protec-
tion while exercising.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
9. The weight bench is designed to support a
maximum user weight of 300 pounds, and a
maximum total weight of 610 pounds. Do not
use the weight bench with more than 310
pounds of weight. Do not place more than
150 pounds on the leg lever. Note: The
weight bench does not include weights.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
5. Make sure all parts are properly tightened
each time the weight bench is used. Replace
any worn parts immediately.
10. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing 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
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BEFORE YOU BEGIN
Thank you for selecting the versatile NordicTrack®
STRENGTH COMBINATION BENCH weight bench.
The weight bench 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 strength, or improve your
cardiovascular system, the weight bench will help you
to achieve the specific results you want.
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 note the product model
number and serial number before calling. The model
number is NTB14920. The serial number can be found
on a decal attached to the weight bench (see the 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 bench. If you have additional ques-
tions, please call our Customer Service Department
Backrest
Curl Pad
Curl Bar
Adjustment Arm
Wheel
Adjustment Knobs
Seat
Leg Lever
4
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PART IDENTIFICATION CHART
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
ing is the key number of the part, from the PART LIST on page 14 of this manual. Note: Some small parts may
have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
M4 x 16mm Screw (41)
M6 x 16mm Screw (38)
M10 x 63mm Button Head Bolt (37)
M12 x 75mm Button Head Bolt (36)
M12 Washer (40)
M10 Washer (33)
M10 x 80mm Carriage Bolt (39)
M12 x 87mm Button Head Bolt (34)
M10 x 115mm Carriage Bolt (35)
M5 x 11mm
Screw (51)
M10 Nylon Locknut (32)
M12 Nylon Lockut (47)
5
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ASSEMBLY
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.
The included Allen wrenches and following
tools (not included) are required for assembly:
• Two adjustable wrenches
• One rubber mallet
Before beginning assembly, carefully read the
following information and instructions:
• One standard screwdriver
• Assembly requires two people.
• One Phillips screwdriver
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Lubricant, such as grease or petroleum jelly,
and soapy water.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
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.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
1.
1
Before beginning assembly, make sure you
26
understand the information in the box
above.
32
33
26
27
37
Attach a Wheel (26) to the Stabilizer (2) with an
M10 x 63mm Button Head Bolt (37), an 15mm x
43mm Axle (27), an M10 Washer (33), and an
M10 Nylon Locknut (32). Repeat this step with
the other Wheel.
2
2. Press a 50mm x 75mm Inner Cap (25) into the
Frame (1). Press two 38mm x 100mm Inner Caps
(45) into the top of the arms on the Frame.
2
35
Attach the Frame (1) to the Stabilizer (2) with four
M10 x 115mm Carriage Bolts (35), four M10
Washers (33), and four M10 Nylon Locknuts (32).
45
25
1
Arms
2
33
33
32
32
6
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3. Press a 50mm Square Inner Cap (23) into the top
of the Backrest Frame (3). Press a 50mm Square
Angled Inner Cap (43) into the bottom of the
Backrest Frame.
3
23
Attach the Adjustment Arm (7) to the Backrest
Frame (3) with two M12 x 75mm Button Head
Bolts (36), two M12 Washers (40), and two M12
Nylon Locknuts (47). Do not tighten the
Locknuts yet.
3
40
47
40
7
36
43
4. Attach the two Pop Pins (28), two Springs (29),
two Threaded Collars (30), and two Adjustment
Knobs (31) to the Frame (1).
4
Press two 50mm Square Inner Caps (23) into the
Seat Frame (6). Do not press the indicated Cap
all the way into the Frame; this Cap will be
removed later.
3
Have a second person pull the upper Adjustment
Knob (31) out as far as it will go. Engage the Pop
Pin (28) into a hole in the Seat Frame (6).
7
Do not
press in
fully
23
6
47
Lubricate the M12 x 87mm Button Head Bolt (34)
with grease. With the Adjustment Arm (7) under
the welded rod, attach the Backrest Frame (3)
and the Seat Frame (6) to the Frame (1) with the
Bolt and an M12 Nylon Locknut (47). Do not
overtighten the Locknut; the Backrest and Seat
Frames must be able to pivot easily.
34
Welded
Rod
Upper
28
30
Knob Tube
29
23
30
28
29
Pull the lower Adjustment Knob (31) out as far as
it will go. Engage the Pop Pin (28) into the
Adjustment Arm (7). Make sure the Pin is in the
center of the hole in the Adjustment Arm.
Tighten the two M12 Nylon Locknuts (not
shown) used in step 3.
1
31
5
3
5. Attach the Backrest (4) to the Backrest Frame (3)
with four M6 x 16mm Screws (38).
4
38
38
7
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6. Attach the Seat (5) to the Seat Frame (6) with
four M6 x 16mm Screws (38).
6
5
6
38
38
7. Press two 40mm x 60mm Inner Caps (46) into
the Leg Lever (8). Press two 60mm Round
Bushings (18) into the Leg Lever. Press a 48mm
Round Inner Cap (19) into the weight tube. Slide
the Weight Tube Spacer (20) onto the weight
tube. Make sure the slot fits around the Leg
Lever.
7
18
18
8
46
Weight
Tube
Slot
39
20
19
46
8. Attach a set of Pads (16, 44) to a Pad Brace (17)
with four M6 x 16mm Screws (38). Make sure
the Pads and the Pad Brace are oriented as
shown. Repeat with the other set of Pads and
the other Pad Brace.
8
Straight
Edge
17
8
Attach a Pad Brace (17) to the Leg Lever (8) with
two M10 x 80mm Carriage Bolts (39), two M10
Washers (33), and two M10 Nylon Locknuts (32).
Attach the other Pad Brace to the Leg Lever
(8) in the same manner.
33
33
32
Straight
Edge
32
44
16
38
39
17
38
9. Press the 50mm Square Bushing (22) into the
Seat Extension (13). Press the 50mm Square
Outer Cap (21) onto the Seat Extension.
9
22
21
13
47
Lubricate an M12 x 75mm Button Head Bolt (36)
with grease. Attach the Leg Lever (8) to the Seat
Extension (13) with the Bolt and an M12 Nylon
Locknut (47). Do not overtighten the Locknut;
the Leg Lever must be able to pivot easily.
8
36
8
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10. Wet the ends of the Curl Bar (9) with soapy
water. Slide the two Long Foam Pads (10) onto
the Curl Bar. Press two 50mm Round Bushings
(42) into the Curl Bar.
10
10
10
Attach the Round Bumper (24) to the Curl Bar (9)
with an M4 x 16mm Screw (41).
9
41
Insert the Curl Bar Pin (14) into the 50mm Round
Bushings (42). Attach the Curl Bar Pin to the Curl
Bar (9) with an M4 x 16mm Screw (41).
24
42
14
41
11. Attach the Curl Pad (12) to the Curl Post (11) with
two M6 x 16mm Screws (38).
11
12
11
12. Make sure that all parts are properly tightened
before you use the weight bench. The use of
all remaining parts will be explained in
38
ADJUSTMENTS, starting on the next page.
9
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ADJUSTMENTS
This section explains how to adjust the weight bench. Refer to the accompanying exercise guide to see the cor-
rect form for each exercise.
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-
ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ADJUSTING THE BACKREST AND SEAT
To adjust the angle of the Backrest (4), hold onto it
with one hand and pull the lower Adjustment Knob
(31) out. Move the Backrest to the desired position.
Reengage the Knob into the Adjustment Arm (7).
Make sure that you hold the Knob, to keep your
hands from being pinched.
4
Adjust the Seat (5) in the same manner, using the
upper Adjustment Knob (31).
7
5
31
ATTACHING THE LEG LEVER
6
To use the Leg Lever (8), position the seat in the ele-
vated position (see ADJUSTING THE BACKREST
AND SEAT, above). Remove the 50mm Square Inner
Cap (23) from the Seat Frame (6). Insert the Seat
Extension (13) into the Seat Frame and secure it with
a Large Knob (15).
23
8
15
13
Slide the desired amount of weight (not included)
onto the weight tube on the Leg Lever (8).
Replace the 50mm Square Inner Cap (23) into the
Seat Frame (6) when the Seat Extension (13) is
removed.
Weight
Tube
ATTACHING THE CURL BAR
To use the Curl Bar (9), first attach the leg lever to the
seat frame (see ATTACHING THE LEG LEVER,
above). Then, pull the Curl Bar Pin (14) out as far as
it will go. Slide the Curl Bar between the brackets on
the Leg Lever (8). Engage the Pin into the Leg Lever
and the Curl Bar.
9
14
8
10
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ATTACHING THE CURL PAD
To use the Curl Pad (12), first attach the leg lever to
the seat frame (see ATTACHING THE LEG LEVER,
on the previous page). Then, insert the Curl Post (11)
into the Seat Extension (13) and line up one of the
three holes with the hole in the Seat Extension.
Secure the Curl Post at the desired height with a
Large Knob (15).
12
11
15
13
11
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
To increase the size and strength of your muscles,
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-
cles will continually adapt and grow as you progres-
sively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of 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.)
ing it during the first few months of your exercise pro-
gram. 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 immedi-
ately and begin cooling down. Find out what is wrong
before continuing. Remember that adequate rest and a
proper diet are important factors in any exercise pro-
gram.
WARMING UP
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
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing
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.
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Toning
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions 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 com-
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from session to session.
pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your
resistance.
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.
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.
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
Cross Training
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.
well-balanced fitness program. An example of a bal-
anced 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 elliptical or
exercise bike, on Tuesday and Thursday.
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. Refer to the muscle chart on the
next page to find the names of the muscles.
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed
for at least one full day each week to give your body
time to regenerate.
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
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.
op your heart and lungs.
12
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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.
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.
• Rest for one minute after each set for a toning work-
out.
STAYING MOTIVATED
• 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.
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 achiev-
ing the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
MUSCLE CHART
N
A. Sternomastoid (neck)
A
B
C
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)
O
P
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)
13
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PART LIST—Model No. NTB14920
R0303A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
1
1
1
1
1
1
1
1
1
2
1
1
1
1
2
2
2
2
1
1
1
1
3
1
1
2
2
2
2
Frame
Stabilizer
Backrest Frame
Backrest
Seat
Seat Frame
Adjustment Arm
Leg Lever
Curl Bar
Long Foam Pad
Curl Post
Curl Pad
Seat Extension
Curl Bar Pin
Large Knob
Left Leg Pad
Pad Brace
60mm Round Bushing
48mm Round Inner Cap
Weight Tube Spacer
50mm Square Outer Cap
50mm Square Bushing
50mm Square Inner Cap
Round Bumper
50mm x 75mm Inner Cap
Wheel
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
#
2
2
10
10
1
4
3
2
18
4
2
2
2
1
2
2
2
4
2
2
2
2
1
2
1
1
Threaded Collar
Adjustment Knob
M10 Nylon Locknut
M10 Washer
M12 x 87mm Button Head Bolt
M10 x 115mm Carriage Bolt
M12 x 75mm Button Head Bolt
M10 x 63mm Button Head Bolt
M6 x 16mm Screw
M10 x 80mm Carriage Bolt
M12 Washer
M4 x 16mm Screw
50mm Round Bushing
50mm Square Angled Inner Cap
Right Leg Pad
38mm x 100mm Inner Cap
40mm x 60mm Inner Cap
M12 Nylon Locknut
Small Threaded Collar
Adjustment Pin
Short Spring
M5 x 11mm Screw
Spring Clip
Spring Clip Cap
User’s Manual
Exercise Guide
Grease Packet
M8 Allen Wrench
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
#
#
#
#
15mm x 43mm Axle
Pop Pin
Spring
1
1
1
M6 Allen Wrench
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
14
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EXPLODED DRAWING—Model No. NTB14920
R0303A
10
18
12
44
38
39
32
18
33
17
46
41
38
9
24
41
16
11
8
39
42
48
51
19
46
42
20
38
15
14
4
38
22
23
50
49
38
47
38
13
17
36
49
21
44
3
33
50
40
38
47
48
15
16
32
7
51
5
36
43
35
23
6
47
25
23
26
33
27
33
45
38
37
34
29
32
32
27
38
26
37
30
31
28
33
32
33
32
29
30
1
52
53
2
15
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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:
1. The MODEL NUMBER of the product (NTB14920)
2. The NAME of the product (NordicTrack® STRENGTH COMBINATION BENCH weight bench)
3. The SERIAL NUMBER of the product (see the front cover of this manual)
4. The KEY NUMBER and DESCRIPTION of the part(s) (see pages 14 and 15 of this manual)
LIMITED WARRANTY
WHAT IS COVERED—The entire NordicTrack® STRENGTH COMBINATION BENCH weight bench (“Product”) is warranted to be
free of all defects in material and workmanship.
WHO IS COVERED—The original purchaser or any person receiving the Product as a gift from the original purchaser.
HOW LONG IS IT COVERED—ICON Health & Fitness, Inc. (“ICON”), warrants the product frame for five years after the date of pur-
chase. ICON warrants all other parts for one year after the date of purchase. Labor is covered for one year.
WHAT WE DO TO CORRECT COVERED DEFECTS—We will ship to you, without charge, any replacement part or component, pro-
viding the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider, or, at our
option, we will replace the Product.
WHAT IS NOT COVERED—Any failures or damage caused by unauthorized service, misuse, accident, negligence, improper
assembly or installation, alterations, modifications without our written authorization or by failure on your part to use, operate, and
maintain as set out in your User’s Manual (“Manual”).
WHAT YOU MUST DO—Always retain proof of purchase, such as your bill of sale; store, operate, and maintain the Product as spec-
ified in the Manual; notify our Customer Service Department of any defect within 10 days after discovery of the defect; as instruct-
ed, return any defected part for replacement or, if necessary, the entire product, for repair.
USER’S MANUAL—It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product. Remember to do the
periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction.
HOW TO GET PARTS AND SERVICE—Simply call our Customer Service Department at 1-888-825-2588 and tell them your name
and address and the serial number of your Product. They will tell you how to get a part replaced, or if necessary, arrange for serv-
ice where your Product is located or advise you how to ship the Product for service. Before shipping, always obtain a Return
Authorization Number (RA No.) from our Customer Service Department; securely pack your Product (save the original shipping car-
ton if possible); put the RA No. on the outside of the carton and insure the product. Include a letter explaining the product or prob-
lem and a copy of your proof of purchase if you believe the service is covered by warranty.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection with the use or per-
formance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoy-
ment or use, costs of removal, 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 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.
No one is authorized to change, modify or extend the terms of this limited warranty. This warranty gives you specific legal rights and
you may have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 193412 R0303A
Printed in China © 2003 ICON Health & Fitness, Inc.
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