Model No. 831.159760 Serial No. USER’S MANUAL The serial number is found in the location shown below. Write the serial number in the space above. Serial Number Decal SEARS, ROEBUCK AND CO. HOFFMAN ESTATES, IL 60179 CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.nordictrack.
Table of Contents Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Important Precautions WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight system. 1. Read all instructions in this manual and in the accompanying literature before using the weight system. 8. Always wear athletic shoes for foot protection when exercising. 9. Keep hands and feet away from moving parts. 2. It is the responsibility of the owner to ensure that all users of the weight system are adequately informed of all precautions. 10.
Before You Begin questions, please call our toll-free HELPLINE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time. To help us assist you, please note the product model number and serial number before calling. The model number is 831.159760. The serial number can be found on a decal attached to the weight system (see the front cover of this manual). Thank you for selecting the versatile NordicTrack® GRT 490 weight system.
Assembly Make sure you have the following tools: Make Assembly Easier for Yourself • Two adjustable wrenches Everything in this manual is designed to ensure that the weight system can be assembled successfully by anyone.
Frame Assembly 1. 1 24 Before beginning assembly, make sure you have read and understood the information on page 5. This brief introduction will save you much more time than it takes to read it! Open the parts bag labeled “FRAME ASSEMBLY.” 3 Press a 2” x 3” Inner Cap (24) into the Main Upright (3) in the indicated location. 50 Press a 2” x 3” Inner Cap (24) into each end of the Stabilizer (5).
4. Place two Weight Bumpers (19) over the indicated holes in the Stabilizer (5). Insert the two Weight Guides (23) into the Weight Bumpers and the Stabilizer. 4 5 23 19 Attach the indicated Weight Guide (23) to the Stabilizer (5) with a 3/8” x 2 1/2” Bolt (54), two 3/8” Flat Washers (55), two 5/8” x 1/2” Pulley Bushings (42), and a 3/8” Nylon Jamnut (63). 19 63 55 42 55 54 42 5. See the inset drawing. Open the parts bag labeled “Weight Inserts”.
7. Turn the Adjustment Knob (9) on the Sliding Seat Frame (74) counterclockwise to loosen it. Pull out the Knob as far as possible and slide the Seat Frame Channel (88) into the Sliding Seat Frame. Release the Knob and let it snap into one of the adjustment holes in the Seat Frame Channel. Tighten the Knob fully. 7 9 74 Press a 2” Square Inner Cap (33) and an Angle Cap (99) onto the indicated ends of the Seat Frame Channel (88). 33 Adjustment Holes 8.
Arm Assembly 9 9. Open the parts bags labeled “ARM ASSEMBLY”. 80 Attach the Leg Lever Lock (11) to the front leg of the Base (8) with a 5/16” x 3” Bolt (78), three 5/16” Flat Washers (80), and a 5/16” Nylon Locknut (81). Do not overtighten the Nylon Locknut; the Leg Lever Lock must pivot easily. Front Leg 78 11 8 80 81 10. Attach the Press Arm (46) to the Press Frame (12) with two 3/8” x 3” Bolts (45) and two 3/8” Nylon Locknuts (50).
12. Attach the Rear and Forward Leg Press Uprights (97, 98) to the Leg Press Base (84) with two 3/8” x 3 1/4” Bolts (87) and two 3/8” Nylon Locknuts (50). Note: The Rear Leg Press Upright (97) has an extra hole in it. 12 33 97 Press two 2” Square Inner Caps (33) into the Rear and Forward Leg Press Uprights (97, 98). 98 87 84 50 13. Attach the Leg Press Attachments (100) to the Rear and Forward Leg Press Uprights (97, 98) with two 3/8” x 3 1/4” Bolts (87) and two 3/8” Nylon Jamnuts (63).
Cable Assembly 15 63 15. Open the parts bags labeled “CABLE ASSEMBLY” and “4 PULLEYS.” Refer to the Cable Diagram on page 21 as you assemble the cables. 90 55 76 Identify the Leg Press Cable (76) by referring to page 21. Attach the Leg Press Cable to the indicated hole in the Leg Press Base (84) with a 3/8” x 3” Bolt (45), two 3/8” Flat Washers (55), a 5/8” x 1/4” Bushing (90), and a 3/8” Nylon Jamnut (63). 16. Wrap the Leg Press Cable (76) up around a 4” Pulley (35).
19. Wrap the Leg Press Cable (76) around a 4” Pulley (35). Attach the Pulley and a Cable Trap (44) to the welded bracket on the Stabilizer (5) with a 3/8” x 2” Bolt (62) and a 3/8” Nylon Locknut (50). 19 62 35 44 Bracket 76 5 20. Remove the pre-assembled 4” Pulley (not shown) from the Pulley Bracket (91). 50 20 Attach the end of the Leg Press Cable (76) to the Pulley Bracket (91) with a 1/4” Flat Washer (71) and a 1/4” Nylon Locknut (25).
22. Remove the upper 3/8” x 3” Bolt (45) from the Top Frame (1) and the Main Upright (3). 22 35 Feed the bolt on the High Cable (73) down through the indicated slot in the Main Upright (3). Wrap the High Cable (73) around a 4” Pulley (35) in the direction shown. Attach the Pulley inside the slot in the Main Upright (3) with a 3/8” x 2 1/2” Bolt (54), two 3/8” Flat Washers (55), two 5/8” x 1/2” Pulley Bushings (42), and a 3/8” Nylon Jamnut (63). Wrap the High Cable (73) around another 4” Pulley (35).
25. Wrap the High Cable (73) around a 4” Pulley (35). Attach the Pulley inside the slot in the Main Upright (3) with a 3/8” x 2 1/2” Bolt (54), two 3/8” Flat Washers (55), two 5/8” x 1/2” Pulley Bushings (42), and a 3/8” Nylon Jamnut (63). 25 42 55 54 35 73 63 42 55 26. Disassemble the pre-assembled Pulley Plates (31). Wrap the High Cable (73) around a 4” Pulley (35) in the direction shown.
28. Wrap the High Cable (73) around a 4” Pulley (35). Attach the Pulley and a Cable Trap (44) to the top hole in the Pulley Bracket (91) attached to the Leg Press Cable (76), with a 3/8” x 1 3/4” Bolt (60) and a 3/8” Nylon Jamnut (63). 28 44 35 63 73 91 60 76 29. Feed the bolt on the High Cable (73) up through the next slot in the Top Frame (1).
32. Attach a 4” Pulley (35) inside the slot in the Leg Lever (29) with a 3/8” x 2 1/2” Bolt (54), two 3/8” Flat Washers (55), two 5/8” x 1/2” Pulley Bushings (42), and a 3/8” Nylon Jamnut (63). 32 29 Slot 54 55 42 Attach the 1/2” x 1 3/4” Bushing (94) inside the bottom of the Leg Lever (29) with a 5/16” x 2 1/2” Bolt (96), two 5/16” Flat Washers (80), and a 5/16” Nylon Jamnut (79). 35 Cage 72 80 95 42 Refer to the inset drawing. Press the Tab (93) onto the cage as shown.
36. Feed the end of the Low Cable (72) through the indicated slot in the Main Upright (3). 36 Wrap the Low Cable (72) around a 4” Pulley (35). Attach the Pulley inside the slot in the Main Upright (3) with a 3/8” x 2 1/2” Bolt (54), two 3/8” Flat Washers (55), two 5/8” x 1/2” Pulley Bushings (42), and a 3/8” Nylon Jamnut (63). 54 35 55 42 72 63 55 42 Slot 3 37.
38 Seat Assembly 38. Open the parts bag labeled “ARM AND SEAT ASSEMBLY.” Attach a Seat (13) to the Seat Upright (37) with four 1/4” x 3/4” Bolts (17). 17 17 Turn the Adjustment Knob (9) on the Seat Upright (37) counterclockwise to loosen it. Pull out the Knob as far as possible and slide the Seat Upright into the seat frame on the Main Upright (3). Release the Knob and let it snap into one of the adjustment holes in the Seat Upright. Tighten the Knob fully. 39.
41. Attach the remaining Seat (13) to the Sliding Seat Frame (74) with four 1/4” x 3/4” Bolts (17). 41 13 17 74 42. Attach the Leg Press Backrest (70) to the Sliding Seat Frame (74) with four 1/4” x 3/4” Bolts (17). 42 70 17 74 43. Press four 3/4” Round Inner Caps (34) into the ends of the two Pad Tubes (28). 43 34 8 30 Slide one Pad Tube (28) into the hole in the front leg on the Base (8). Slide a Foam Pad (30) onto each end of the Pad Tube.
45. Attach the upper end of the Shroud (56) to the two “L”-brackets on the Top Frame (1) with two 1/4” x 3/4” Bolts (17), two 1/4” Flat Washers (71), and two 1/4” Nylon Locknuts (25). Make sure that the indicated corner of the Shroud is lined up with the indicated corner of the Top Frame. The Bolts must be inserted through the square holes in the Shroud. Do not tighten the Bolts yet. 45 1 “L”-Brackets 17 71 Align Corners 71 17 25 56 46.
Cable Diagram The diagram below shows the proper routing of the Low Cable (72), the High Cable (73), and the Leg Press Cable (76). The numbers show the correct route for each cable. Make sure that the cables are routed correctly, that the pulleys move smoothly, and that the cable traps do not touch or bind the cables. Incorrect cable routing can damage the weight system.
Adjustment The instructions below describe how each part of the weight system can be adjusted. Refer to the exercise guide accompanying this manual to see how the weight system should be set up for each exercise. IMPORTANT: When attaching the lat bar, ankle strap, or ab strap, make sure that the accessories are in the correct starting position for the exercise to be performed. If there is any slack in the cables or chain as an exercise is performed, the effectiveness of the exercise will be reduced.
Adjusting the Position of the Press Arm Handles To adjust the position of a Handle (20) on the Press Arm (46), unscrew the Adjustment Knob (9) until it is loose. Pull out the Adjustment Knob as far as possible and slide the Handle to the desired position. Snap the Adjustment Knob into one of the adjustment holes in the Handle. Tighten the Adjustment Knob. 46 9 Note: Both Handles (20) should always be adjusted to the same position.
Trouble-Shooting And Maintenance Make sure all parts are properly tightened each time you use the weight system. Replace any worn parts immediately. The weight system can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents. Tightening the Cables Woven cable, the type of cable used on the weight system, can stretch slightly when it is first used. If there is slack in the cables before resistance is felt, the cables should be tightened.
Weight Resistance Chart This chart shows the approximate weight resistance at each weight station. “Top” refers to the 10 lb. top weight. The other numbers refer to the 10 lb. weight plates. Note: The actual resistance at each station may vary due to differences in individual weight plates as well as friction between the cables, pulleys, and weight guides. Weight Plates Arm Press (lbs.) Lower Pulley (lbs.) Upper Pulley (lbs.) AB Pulley (lbs.) Leg Lever (lbs.) Leg Press (lbs.
Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM 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 weight used • by changing the number of repetitions or sets performed.
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 for one minute after each set for a toning workout. • 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. slowly as you stretch and do not bounce.
Part Identification Chart—831.
3/8" x 2 1/2" Bolt (54) 3/8" x 3" Carriage Bolt (107) 3/8" x 3" Bolt (45) 3/8" x 3 1/4" Bolt (87) 3/8" x 3 3/4" Bolt (92) 3/8" x 3 3/4" Carriage Bolt (52) 3/8" x 4" Bolt (65) 3/8" x 5" Carriage Bolt (82) 3/8" x 8 1/2" Bolt (59) 3/8" x 2" Bolt (62) 3/8" x 5 1/2" Bolt (57) 3/8" x 1 3/4" Bolt (60) 1/2" x 3 1/2" Bolt (22) 3/8" x 1 1/2" Button Cap Screw (2)
3/4" Round Inner Cap (34) 1/2” x 1 3/4” Bushing (94) 5/8” x 1/2” Pulley Bushing (42) 1/2” x 3/4” Long Bushing (106) 5/8” x 1/4” Bushing (90) 1" Round Inner Cap (103) 1/4” x 7/8” Flange Bushing (47) 1" x 2” Inner Cap (43) 1 1/8” x 1/2” Flange Bushing (18) 2" Square Inner Cap (33) 2" x 3” Inner Cap (24) Cable Clip (69)
Part List—Model No. 831.159760 Key No. Qty.
102 77 26 71 17 25 71 77 32 63 32 39 56 17 64 51 66 42 55 23 17 105 9 17 101 53 49 101 74 86 25 17 51 16 106 2 33 36 68 40 73 50 42 42 24 35 44 33 55 1 42 50 55 86 54 82 35 62 105 55 35 25 17 53 50 17 52 60 63 55 63 63 55 42 35 42 35 45 84 31 44 88 55 38 50 55 35 50 76 60 35 52 50 42 5 60 55 87 50 63 55 99 90 76 107 50 50 9 35 33 13 63 92 87 50 35 44 97 33 50 100 81 8 9 30 63 55 50 85 30 30 4
Ordering Replacement Parts The model number and serial number of your NordicTrack® GRT 490 weight system are listed on a decal attached to the frame. See the front cover of this manual to find the location of the decal. Model No. 831.159760 QUESTIONS? If you find that: • you need help assembling or operating the NordicTrack® GRT 490 weight system All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center.