NordicTrack Home Gym NTBE01100 User Manual

Model No. NTBE01100  
Serial No.  
Write the serial number in the space  
above for reference.  
USERÕS MANUAL  
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  
assistance from our factory.  
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DELAYS, PLEASE CALL DIRECT  
TO OUR TOLL-FREE CUSTOMER  
HOT LINE. The trained techni-  
cians on our customer hot line  
will provide immediate assis-  
tance, free of charge to you.  
CUSTOMER HOT LINE:  
1-888-825-2588  
Patent Pending  
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.  
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Before You Begin  
Thank you for selecting the versatile NordicTrack¨  
GRT310. The NordicTrack¨ GRT310 is designed to  
help you develop every major muscle group of the  
body. Whether your goal is a shapely figure, dramatic  
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  
note the product model number and serial number  
muscle size and strength, or a healthier cardiovascular before calling. The model number is NTBE01100. The  
system, the NordicTrack¨ GRT310 will help you  
achieve the specific results you want.  
serial number can be found on a decal attached to the  
weight bench (see the front cover of this manual).  
For your benefit, read this manual carefully before  
Before reading further, please review the drawing  
using the NordicTrack¨ GRT310. If you have addition- below and familiarize yourself with the parts that are  
al questions, please call our Customer Service  
labeled.  
Backrest  
Seat  
Main Frame  
Foam Pads  
Leg  
Bracket  
Foam Pads  
Stabilizer  
The decal shown above has been placed on the weight bench. If the decal is missing, or if it is not legi-  
ble, please 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 order a free replacement decal. Apply the  
replacement decal to the location shown.  
3
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R1100A  
Part Identification ChartÐModel No. NTBE01100  
M8 x 55mm Screw (16)  
M8 x 16mm Screw (15)  
M10 Nylon Locknut (19)  
M10 x 70mm Bolt (20)  
M10 Washer (28)  
M8 Washer (27)  
M10 x 90mm Carriage Bolt (21)  
M10 x 115mm Bolt (26)  
M10 x 165mm Bolt (18)  
Assembly  
Before beginning assembly, carefully read the  
following information and instructions:  
The following tools (not included) are required  
for assembly:  
¥ Assembly requires two people.  
¥ Two (2) adjustable wrenches  
¥ One (1) rubber mallet  
¥ Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
¥ One (1) standard screwdriver  
¥ One (1) phillips screwdriver  
¥ Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
¥ Lubricant, such as grease or petroleum jelly  
plus soapy water.  
¥ For help identifying the small parts, use the PART  
IDENTIFICATION CHART, above.  
Assembly will be more convenient if you have the  
following tools: 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.  
4
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1. Before assembling the bench, make sure you  
understand the information in the box on page 4.  
1
8
2
21  
19  
Press an Inner Cap (13) into the end of the Main  
Frame (1). Press two 76mm Round Endcaps (8) onto  
the ends of a Stabilizer (2).  
13  
1
19  
Attach the Stabilizer (2) to the Main Frame (1) with two  
M10 x 90mm Carriage Bolts (21) and two M10 Nylon  
Locknuts (19). Do not tighten the Nylon Locknuts  
yet. Note: The indentions in the Stabilizer should  
face the floor so that the warning decal is in the  
position shown.  
Warning Decal  
8
2
19  
22  
2. Press two 76mm Round Endcaps (8) onto the ends of  
the other Stabilizer (2). Press a 25mm Square Inner  
Cap (24) into the indicated part of the Leg (5).  
5
24  
20  
8
19  
Attach the Stabilizer (2) to the Leg (5) with two M10 x  
90mm Carriage Bolts (21) and two M10 Nylon  
Locknuts (19).  
2
Attach two Support Plates (22) to the Leg (5) with two  
M10 x 70mm Bolts (20) and two M10 Nylon Locknuts  
(19). Do not tighten the Locknuts yet.  
8
21  
3. Attach the Main Frame (1) to the Support Plates (22)  
with two M10 x 70mm Bolts (20) and two M10 Nylon  
Locknuts (19). Do not tighten the Locknuts yet.  
3
1
22  
19  
20  
4. Press two 25mm x 40mm Inner Caps (14) into the  
ends of the Right and Left Backrest Frames (3, 4).  
4
6
Be sure the Left and Right Backrest Frames (3, 4)  
are positioned as shown. Attach the Backrest (6) to  
the Backrest Frames with four M8 x 55mm Screws  
(16) and four M8 Washers (27). Do not tighten the  
Screws yet.  
14  
27  
27  
16  
16  
4
16  
3
27  
16  
14  
14  
5
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5. Lubricate an M10 x 165mm Bolt (18). Attach the  
Right and Left Backrest Frames (3, 4) to the for-  
ward tube in the Main Frame (1) with the Bolt, two  
M10 Washers (28), and an M10 Nylon Locknut (19).  
Do not over tighten the Nylon Locknut; it must  
be easy to pivot the Backrest Frames.  
5
6
7
19  
28  
Tighten the Screws (16) used in step 4. Tighten  
the Nylon Locknuts (19) used in steps 1Ð3.  
4
28  
18  
3
Lubricate  
1
6. Note that the brackets on the Backrest Frames  
(3, 4) have three sets of oval adjustment holes  
and one set of round holes.  
Position the Spacer (25) between the brackets on  
the Backrest Frames (3, 4) and line it up with the  
round holes. Insert an M10 x 115mm Bolt (26)  
through the round holes in the brackets and through  
the Spacer. Secure the Bolt with an M10 Nylon  
Locknut (19). Note: The Spacer must be posi-  
tioned under the Main Frame (1).  
4
1
3
19  
25  
26  
7. Attach the Seat (7) to the brackets on the Main  
Frame (1) with four M8 x 16mm Screws (15).  
7
1
15  
15  
6
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8. Press 19mm Round Inner Caps (12) into the ends  
of the two Pad Tubes (11).  
8
Slide a Plastic Spacer (23) and a Foam Pad (9)  
onto one end of a Pad Tube (11). Slide the Pad  
Tube through the hole in the Leg (5). Slide a Plastic  
Spacer and a Foam Pad onto the other end of the  
Pad Tube.  
10  
9
1
5
12  
Slide a Foam Pad (9) onto one end of the other  
Pad Tube (11). Slide the Pad Tube through the hole  
in the Main Frame (1). Slide a Foam Pad onto the  
other end of the Pad Tube.  
11  
12  
23  
9
10  
Slide a Foam Pad Cover (10) onto each of the  
Foam Pads (9).  
9. Make sure that all parts of the weight bench are properly tightened. The use of the remaining parts  
will be explained below.  
Adjusting The Weight Bench  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 8 for important  
information on how to get the most benefit from your exercise program. Also, refer to the accompanying exercise  
poster to see the correct form for each exercise.  
Inspect and tighten all parts each time you use the weight bench. 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.  
ADJUSTING THE BACKREST  
The Backrest (6) can be used in a level position, two  
inclined positions, and a declined position. To adjust the  
6
Backrest to a level position or an inclined position, lift  
the Backrest, and insert the Locking Pin (17) through  
one set of adjustment holes in the Backrest Frames (3,  
4) and through the welded tube in the Main Frame (1).  
To use the Backrest (6) in a declined position, remove  
the Locking Pin (17) and lower the Backrest until it rests  
directly on the Main Frame (1). Re-insert the Locking  
Pin into a set of holes in the Backrest Frames (3, 4).  
1
3
17  
4
7
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Exercise Guidelines  
THE FOUR BASIC TYPES OF WORKOUTS  
Muscle Building  
PERSONALIZING YOUR EXERCISE PROGRAM  
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.  
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).  
WARMING UP  
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.  
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.  
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.  
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.  
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.  
Weight Loss  
EXERCISE FORM  
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.  
You will gain the greatest benefits from exercising by  
maintaining proper form. This requires moving  
through the full range of motion for each exercise and  
moving only the appropriate parts of the body.  
Exercising in an uncontrolled manner will leave you  
feeling exhausted. On the exercise 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 9  
to find the locations of the muscles.  
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.  
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.  
¥ Plan 20 to 30 minutes of aerobic exercise, such as  
cycling, running 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 plus  
develop your heart and lungs.  
8
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You should 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 very effective for increasing 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 weight plus the  
numbers of sets and repetitions completed. Record  
your weight and key body measurements at the end  
of every month.  
COOLING DOWN  
Remember, the key to achieving the greatest results  
is to make exercise a regular and enjoyable part of  
your everyday life.  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
MUSCLE CHART  
Trapezius  
Pectoralis  
Major  
Deltoid  
Trapezius  
Rectus  
Abdominus  
Biceps  
Deltoid  
Obliques  
Brachioradials  
Rhomboideus  
Triceps  
Abductor  
Latissimus Dorsi  
Spinae Erectors  
Brachioradials  
Hip Flexors  
Quadriceps  
Adductor  
Gluteus  
Medius  
Gluteus  
Maximus  
Soleus  
Abductors  
Hamstring  
Gastrocnemius  
9
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R1100A  
Part ListÐModel No. NTBE01100  
Key No. Qty.  
Description  
Key No. Qty. Description  
1
2
3
4
5
6
7
8
9
10  
11  
12  
13  
14  
15  
1
2
1
1
1
1
1
4
4
4
2
4
1
4
4
Main Frame  
Stabilizer  
Right Backrest Frame  
Left Backrest Frame  
Leg  
Backrest  
Seat  
76mm Round Endcap  
Foam Pad  
Foam Pad Cover  
Pad Tube  
19mm Round Inner Cap  
Inner Cap  
25mm x 40mm Inner Cap  
M8 x 16mm Screw  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
#
4
1
1
10  
4
4
2
2
1
1
1
4
2
1
1
M8 x 55mm Screw  
Locking Pin  
M10 x 165mm Bolt  
M10 Nylon Locknut  
M10 x 70mm Bolt  
M10 x 90mm Carriage Bolt  
Support Plate  
Plastic Spacer  
25mm Square Inner Cap  
Spacer  
M10 x 115mm Bolt  
M8 Washer  
M10 Washer  
UserÕs Manual  
Exercise Poster  
#
Note: Ò#Ó 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.  
10  
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R1100A  
Exploded DrawingÐModel No. NTBE01100  
6
14  
27  
14  
27  
27  
16  
16  
8
4
28  
3
19  
14  
16  
2
27  
16  
19  
14  
21  
28  
26  
7
18  
10  
25  
9
19  
11  
8
13  
19  
12  
1
19  
15  
17  
15  
22  
10  
12  
9
22  
9
8
5
19  
10  
19  
20  
23  
2
12  
24  
23  
11  
12  
9
8
10  
21  
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:  
1. The MODEL NUMBER of the product (NTBE01100)  
2. The NAME of the product (NordicTrack¨ GRT310)  
3. The SERIAL NUMBER of the product (see the front cover of this manual)  
4. The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED  
DRAWING in the center 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. 170765 R1100A  
Printed in China © 2000 ICON Health & Fitness, Inc.  
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