- Icon Heath & Fitness
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1. 6 7 with four M10 x 95mm Screws 61 and four M10 Washers 52 Tighten the Screws 61 62 used in step 2 and this step Attach the Left and Right Upright Feet 24 25 to the Left and Right Uprights 6 7 with four M4 x 16mm Self tapping Screws 68 4 Orient the Crossbar Cap 37 as shown in the top inset drawing Press the Crossbar Cap onto the Crossbar 4 Apply a small amount of the includ ed grease to an M10 x 95mm Screw 61 Attach the Seat Frame 2 to the Support 5 with the Screw and an M10 Nylon Locknut 63 See the bottom inset drawing and identify the Frame Knob 30 Tighten the Frame Knob into the Seat Frame 2 Tighten the Backrest Knob 34 into the Seat Frame 2 5 See the inset drawing Orient the Front Leg Foot 27 and the Front Leg 3 as shown Press the Front Leg Foot onto the Front Leg Attach the Front Leg Foot 27 to the Front Leg 3 with an M4 x 16mm Self tapping Screw 68 Next attach the Front Leg to the Seat Frame 2 with four M10 x 15mm Screws 57 and four M10 Washers 52 6 Attach the Backrest Bracket 8 to the two Backrest Frames 9 with four M8 x 45mm Bolts 64 four M8 Washers 56 and four M8 Nylon Locknuts 66 Do not tighten the Nylon Locknuts yet Orient the Backrest 17 with the wide end in the position shown Attach the Backrest to the Backrest Frames 9 with four M6 x2. Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 Read all instructions in this manual and all warnings on the weight bench before using the weight bench Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in a com mercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to pro tect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use the weight bench Keep children under 12 and pets away from the weight bench at all times Inspect and properly tighten all parts regular ly Replace any worn parts immediately Always make sure that the backrest knob is fully engaged before using the backrest Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising 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 Do not
3. develop most To give balance and variety to your workouts vary the exercises from session to session 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 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 moving only the appropriate parts of the body Exercising in an uncontrolled way will leave you feel ing exhausted On the exercise guide accompanying this manual you will find photographs showing the cor rect form for several exercises and a list of the mus cles affected Refer to the muscle chart on the next page to find the names of the muscles 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 14 Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for a weight loss workout Plan to spend the firs
4. place more than 150 pounds on the weight carriage Note The weight bench does not include weights 10 If you feel pain or dizziness at any time while 11 exercising stop immediately and begin cool ing down The decals shown below have been placed on the weight bench If a decal is missing or illegible call the telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING User Weight Max 300 LBS Weight Crutch Max 210 LBS Leg Developer Max 70LBS Weight Carriage Max 130 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed AWARNING 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 BEFORE YOU BEGIN Thank you for selecting the versatile PROFORM G 680 weight bench The weight bench offers a selec tion of exercise stations desi
5. 48mm Screws 65 and four M6 Washers 53 Do not tighten the Screws yet 7 Pull the Backrest Knob 34 out as far as it will go Insert the Backrest Bracket 8 into the slot in the Seat Frame 2 Then engage the Backrest Knob into the Backrest Bracket Apply grease to an M10 x 182mm Bolt 51 Attach the Backrest Frames 9 to the Seat Frame 2 with the Bolt two M10 Washers 52 and an M10 Nylon Locknut 63 Do not over tighten the Nylon Locknut the Backrest Frames must pivot easily See step 6 and tighten the M8 Nylon Locknuts 66 and the M6 x 48mm Screws 65 8 Attach the Seat 19 to the Seat Frame 2 with two M6 x 23mm Screws 60 an M6 Washer 53 Wide End and an M6 x 61mm Screw 59 9 Apply grease to the barrel of the M10 x 72mm Bolt Set 58 and to the face of each 50mm Bushing 32 Attach the Leg Lever 10 to the Front Leg 3 with the Bolt Set Make sure the A i barrel of the Bolt Set is inserted through both ELA t sides of the bracket on the Leg Lever A 10 11 Insert a Pad Tube 15 into the Leg Lever 10 Slide a Foam Pad 23 onto each end of the Pad Tube Then press a Pad Cap 50 into each Foam Pad Repeat this step with the other two Pad Tubes 15 Slide a Safety Spotter 14 and a Weight Rest 13 onto the Right Upright 7 Insert an Upright Pin 33 through the Safety Spotter and an Upright Pin through the Weight Rest and the Right Upright Next attach the Up
6. Safety Spotters to the desired position Reengage the Upright Pins into the Weight Rests the Safety Spotters and the Left and Right Uprights Make sure that the Weight Rests and the Safety Spotters are at the same height To perform squat exercises pull the Upright Pins 33 out of the Left and Right Uprights 6 7 and rotate the Weight Rests 13 and the Safety Spotters 14 until they are facing away from the Front Leg not shown Reinsert the Upright Pins into the Right and Left Uprights ATTACHING THE LAT BAR Attach the Weight Clip 18 to the Lat Bar 21 and to the Cable 39 Remove the Lat Bar 21 from the Cable 39 when you are not using the Lat Bar STORING THE WEIGHT BENCH Slide the Lat Tower 11 onto the storage tube and insert the Curl Post 12 into the Front Leg 3 Next remove the Seat Frame Knob 30 from the Seat Frame 2 and lift the weight bench to the position shown Then insert the Seat Frame Knob into the lower hole in the Support 5 and the Seat Frame Make sure that the Seat Frame Knob is inserted through the Seat Frame 13 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity o
7. Washer 56 Locknut 66 Lock E 63 M10 Washer 52 ocknut 63 M4 x 16mm M6 x 23mm M6 x 61mm Screw 59 Self tapping Screw 60 Screw 68 1 M10 x 15mm M10 x 72mm Bolt Set 58 Screw 57 M6 x 48mm Screw 65 M8 x 45mm Bolt 64 M10 x 182mm Bolt 51 M10 x 53mm Screw 62 M10 x 75mm Bolt 55 q M10 x 95mm Screw 61 src ag ASSEMBLY e As you assemble the weight bench make sure Make Assembly Easier all parts are oriented as shown in the draw Everything in this manual is designed to ensure ings that the weight bench can be assembled suc cessfully by almost anyone However the weight bench has many parts and the assembly process will take time By setting aside plenty of time assembly will go smoothly e Assembly requires two persons For help identifying small parts use the PART IDENTIFICATION CHART In addition to the included hex key Land the grease packet assembly may require the following tools not included Before beginning assembly carefully read the following information and instructions e Two adjustable wrenches One rubber mallet Because of its weight and size the weight bench should be assembled in the location where it will be used Make sure that there is enough clear ance to walk around the weight bench as you a One standard screwdri
8. f your exercise You can adjust the intensity level of an individual exercise in two ways e by changing the amount of resistance used e by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up set is a series of repetitions 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 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 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a mod 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 pleting more sets rather than by using high amounts of resistance 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 Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program follows e Plan strength training wor
9. gned 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 For your benefit read this manual carefully before using the weight bench If you have questions after Upright Lat Bar Lat Tower Weight Carriage GAS Leg Lever 9 A Wwe reading this manual please see the front cover of this manual To help us assist you please note the product model number and serial number before contacting us The model number is PFEVBE2836 0 The serial num ber 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 ASSEMBLED DIMENSIONS Height 76 in 193 cm Width 53 in 135 cm Depth 78 in 198 cm Pin Weight Rest Backrest Safety Spotter Curl Pad Backrest Bracket Seat PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST on page 17 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 preattached M6 Washer 53 M8 Nylon M10 Nylon M8
10. kouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical exer ciser or exercise cycle on Tuesday and Thursday e Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter It is important to avoid overdoing it during the first few months of your exercise program 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 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 emphasizing areas that you want to
11. olt Set M6 x 61mm Screw M6 x 23mm Screw M10 x 95mm Screw M10 x 53mm Screw M10 Nylon Locknut M8 x 45mm Bolt M6 x 48mm Screw M8 Nylon Locknut M8 x 10mm Set Screw M4 x 16mm Self tapping Screw 1 Spring Clip 48mm Spring Clip User s Manual Exercise Guide Hex Key Grease Packet Note tt 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 17 EXPLODED DRAWING A Model No PFEVBE2836 0 nRioosa 26 68 18 EXPLODED DRAWING B Model No PFEVBE2836 0 nRicosa 40 63 e Le 5254 t ZA 6 SF 38 39 16 A no a1 a ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to give the following information e the MODEL NUMBER of the product PFEVBE2836 0 e the NAME of the product PROFORM G 680 weight bench e the SERIAL NUMBER OF THE PRODUCT see the front cover of this manual the KEY NUMBER AND DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 17 to 19 Part No 244477 R1006A Printed in China 2006 ICON IP Inc
12. right Pins to the Safety Spotter and the Weight Rest with M4 x 16mm Self tapping Screws 68 Repeat this step for the other side of the weight bench 10 12 Attach the Curl Pad 20 to the Curl Post 12 with two M6 x 23mm Screws 60 13 Route the Cable 39 under the storage hook through the Lat Tower 11 and over the Pulley 38 Attach the Pulley inside the Lat Tower with an M10 x 75mm Bolt 55 two M10 Washers 52 two 16mm Spacers 54 and an M10 Nylon Locknut 63 Slide the Weight Carriage 22 onto the Lat Tower 11 Attach the Cable 39 to the Weight Carriage with an M8 Nylon Locknut 66 and an M8 Washer 56 14 Make sure that all parts are properly tightened before the weight bench is used The use of the remaining parts will be explained in ADJUST MENT beginning on the next page 11 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 14 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for several exercises 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 To adjust the position of the Backrest 17 pull the Backrest Knob 34 o
13. rrrO FOrrMM LEl SGo Model No PFEVBE2836 0 Serial No Write the serial number in the space above for future reference USER S 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 or damaged parts please call 08457 089 009 or 0 44 113 3877133 for tele phone calls outside the UK Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK Fax 0 44 113 3877125 E mail csuk iconeurope com CAUTION Read all precautions and instruc Q tions in this manual before using www proform com this equipment Save this manual for future reference new products prizes fitness tips and much more rmreO FOreh 1S Sao TABLE OF CONTENTS IMPORTANT PRECAUTIONS Las 3 BEFORE YOU BEGIN 4443484 eiri peed a i bE eee i Oe ae Rarer a 4 PART IDENTIFICATION CHART LL 5 ASSEMBLY geste neat si de ee ee iano i Gad eae eee ae a Dane ue Ne no 6 ADJUSTMENT 262233 A A Kr EAS ais ei a A RME Rs ne 12 EXERCISE GUIDELINES 433 s gen eee dd a ee ed eae oa da 14 PART IUST siusis ne S in a ia a a a i a i S GAG Mal a aa Ds 17 EXPLODED DRAWING ue a i a aa a a i aa aaa a ak PA i og en cet 18 ORDERING REPLACEMENT PARTS 4 4 2 Back Cover PROFORM is a registered trademark of ICON IP
14. t couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise 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 an effective way to increase flexibility STAYING MOTIVATED 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 Make copies of the exercise log found on page 16 Use the log to record your weight and key body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh as TS 15 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus shoulder Posterior Deltoid Upper Back Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gl
15. ut of the Seat Frame 2 as far as it will go Raise or lower the Backrest and engage the Backrest Knob into the Backrest Bracket 8 USING THE CURL PAD OR THE LAT TOWER To use the Curl Pad 20 remove the indicated 65mm Round Inner Cap 41 and insert the Curl Post 12 into the Front Leg 3 Tighten the Curl Knob 31 into the Front Leg Make sure that the Curl Knob passes through a hole in the Curl Post When performing exercises that do not reguire the Curl Pad 20 remove the Curl Pad and reinsert the 65mm Round Inner Cap 41 into the Front Leg 3 Attach the Lat Tower not shown to the Front Leg 3 in the same way USING THE LEG LEVER The Leg Lever 10 can be used with standard weights or Olympic weights To use standard weights slide a weight plate not shown onto the Leg Lever and secure it with a 1 Spring Clip 69 To use Olympic weights slide the Long Olympic Adapter 28 onto the Leg Lever 10 Attach the Long Olympic Adapter with an M8 x 10mm Set Screw 67 Secure the weight plates with a 48mm Spring Clip 70 Attach weight plates to the Weight Carriage 22 in the same way Note Use the Short Olympic Adapters not shown when using Olympic weights ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the position of the Weight Rests 13 and the Safety Spotters 14 remove the Upright Pins 33 from the Left and Right Uprights 6 7 Raise or lower the Weight Rests and the
16. uteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf XS lt CHMDOVOZEFALC TOMMIOM gt D Date MONDAY Lee weem ses mers O T T TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 16 PART LIST Model No PFEVBE2836 0 Key No Qty J O O1 ND Ni Ni HH ND H Ha ja 9 nm mm D ONN HAHN AH AH BSH Description Base Seat Frame Front Leg Crossbar Support Left Upright Right Upright Backrest Bracket Backrest Frame Leg Lever Lat Tower Curl Post Weight Rest Safety Spotter Pad Tube Lat Bar Grip Backrest Weight Clip Seat Curl Pad Lat Bar Weight Carriage Foam Pad Left Upright Foot Right Upright Foot Base Foot Front Leg Foot Long Olympic Adapter Short Olympic Adapter Frame Knob Curl Knob 50mm Bushing Upright Pin Backrest Knob 70mm Bushing 89mm Bushing Crossbar Cap Key No Qty NNZOAARON ES PR p 01 D 01 D 0200 mn BR 5 ND ND R1006A Description Pulley Cable 60mm Round Inner Cap 65mm Round Inner Cap 50mm Round Inner Cap 76mm Round Inner Cap 38mm Round Inner Cap 25mm Square Inner Cap 60mm x 40mm Inner Cap Olympic Adapter Cap 25mm Round Inner Cap 25mm Round Outer Cap Pad Cap M10 x 182mm Bolt M10 Washer M6 Washer 16mm Spacer M10 x 75mm Bolt M8 Washer M10 x 15mm Screw M10 x 72mm B
17. ver assemble it One Phillips screwdriver Place all parts in a cleared area and remove the P packing materials Do not dispose of the packing i f Assembly m mor nvenient if hav materials until assembly is completed Emo MAY be Kiel convene ee socket set a set of open end or closed end f wrenches or a set of ratchet wrenches Tighten all parts as you assemble them unless instructed to do otherwise Before beginning assembly make sure that you have read and understand the informa tion in the box above See the PART IDENTI FICATION CHART on page 5 for help identi fying small parts Attach the Support 5 to the Base 1 with an M10 x 53mm Screw 62 two M10 Washers 52 and two M10 x 95mm Screws 61 L Orient the Base Foot 26 with the grooves in the position shown Attach the Base Foot to the Base 1 with an M4 x 16mm Self tapping Screw 68 a Grooves d 68 2 Identify the Right Upright 7 by looking at the positions of the holes near the lower end Attach the Crossbar 4 to the Right Upright 7 with two M10 x 95mm Screws 61 and two M10 Washers 52 Do not tighten the Screws yet Attach the Crossbar 4 to the Left Upright 6 in the same way 3 Attach the Crossbar 4 to the Support 5 with an M10 x 53mm Screw 62 two M10 Washers 52 and two M10 x 95mm Screws 61 Do not tight en the Screws Yet Attach the Base 1 to the Left and Right Uprights
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