Model No. NTBE01100
Serial No.
Write the serial number in the space
above for reference.
USERÕS MANUAL
Serial
Number
Decal
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mitted to providing complete
customer satisfaction. If you
have questions, or if there are
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DELAYS, PLEASE CALL DIRECT
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Mon.ÐFri., 6 a.m.Ð6 p.m. MST
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new products, prizes,
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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
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
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
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
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
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
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
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
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
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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