USER`S MANUAL
Contents
1. Model No PFEVBE4805 0 Key No 0 ONDQUIAQGNA Qty Ni 2 A AM A py A HaHa Hae a a as NINAINAANN I DA QUO HH oOoNnN PH HAH HH QHIANN H AH a Aa A St Description Bench Frame Stabilizer Bench Leg Leg Lever Leg Lever Bracket Curl Post Backrest Bracket Backrest Tube Pad Tube Long Pad Tube Adjustment Lever Grip Small Base Cap Backrest Seat Curl Pad Large Foam Pad Small Foam Pad 19mm Square Inner Cap Leg Lever Bushing Notched Square Inner Cap 50mm Square Inner Cap 48mm Round Inner Cap Olympic Adapter Weight Tube 25mm Round Inner Cap M10 x 62mm Flat Head Screw Small Round Bushing Curl Knob 10mm Spacer 25mm Square Inner Cap Center Base Rear Base Right Base Left Base Left Upright Center Upright Rear Upright Rear Top Frame Top Frame Guide Bar Butterfly Frame Right Fly Arm Left Fly Arm Storage Leg Rack Foot Base Cap Foot Plate Left Frame Joint Right Frame Joint Left Barbell Glider Safety Spotter Key No 53 54 Qty BRAARANNBZADANNANRONNNOANNAHAHAAAANANNANANHAONMAAHANMAANNNAAAA HA R1005A Description Right Spotter Hook Left Spotter Hook Weight Bar Locking Bar Lat Bar Small Weight Clip Barbell Adapter Weight Adapter Square Carriage Bushing Thin Notched Square Inner Cap 48mm Tapered Inner Cap 51mm x 76mm Inner Cap 60mm Square Inner Cap 32mm Square Inner Cap Weight Stop Bar Slide Bushing Right Upright Weight Carriage Stop Weight2. 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the Butterfly Frame 42 to the Center Upright 37 with two M10 x 68mm Bolts 113 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Tighten all of the M10 Nylon Locknuts 97 used in steps 11 28 Tighten the 1 4 x 14mm Screws 119 used in step 22 and the 1 4 x 9 5mm Allen Head Set Screws 120 used in step 23 Apply grease to both axles on the Butterfly Frame 42 Insert a Fly Arm Bushing 92 into the Right Fly Arm 43 Wet the end of the Arm with soapy water and slide a Fly Foam Pad 95 onto it Have another person slide the Right Fly Arm 43 onto the right axle on the Butterfly Frame 42 Note Be careful not to confuse the Left Fly Arm 44 with the Right Fly Arm Make sure that the upper end of the Arm is behind the indicated bracket on the Butterfly Frame Tap two 25mm Retainer Rings 93 onto the axle of the Butterfly Frame 42 with the included retainer tool Make sure that the teeth on the Retainer Rings bend toward the tool as shown in the inset drawing Tap the 25mm Round Outer Cap 94 onto the right axle on the Butterfly Frame Attach the Left Fly Arm 44 in the same manner During cable assembly see the CABLE DIA GRAMS on page 22 for cable identification and to verify cable routing Locate the Butterfly Cable 83 Attach the Cable to the Left Fly Arm 44 with an M8 x 16mm
3. Date CECI E ON OOOO PENA HAT OO O FE AEROBIC EXERCISE EXERCISE we srs REPS o o oo o_00 i _c ra a E o o 1 8 _e A a o y AEROBIC EXERCISE ICC O e ON IES IE Coo IES IES IE O f SES Make photocopies of this page for scheduling and recording your workouts 27 MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date AEROBIC EXERCISE EXERCISE AEROBIC EXERCISE MES sers mers Make photocopies of this page for scheduling and recording your workouts 26 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 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 any commercial 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
4. Finger Guard Bench Frame Bumper M10 x 47mm Bolt 25mm Thick Round Inner Cap Carriage Adapter Weight Tube Adapter User s Manual Exercise Guide Grease Pack Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts EXPLODED DRAWING C Model No PFEVBE4805 0 Ricosa EXPLODED DRAWING D Model No PFEVBE4805 0 Ricosa EXPLODED DRAWING A Model No PFEVBE4805 0 Ricosa EXPLODED DRAWING B Model No PFEVBE4805 0 ricosa
5. adjustment hole in the Leg Lever Bracket Fully tight en the Knob See the inset drawing When not in use the Curl Post 6 can be stored on the tube on the Right Base 34 19 44 Attach the Low Cable 82 inside the Rear Base 33 with an M10 x 75mm Bolt 127 two M10 Washers 99 two 27mm Spacers 87 and an M10 Nylon Locknut 97 Do not overtighten the Locknut the Cable must be able to pivot easily 45 Attach the Butterfly Backrest 80 to the Center Upright 37 with two M6 x 72mm Screws 105 and two M6 Washers 101 ADJUSTMENTS beginning on the following page Before using the weight bench pull each cable a few times to make sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAMS on page 22 of this manual for proper cable routing If there is any slack in the cables you will need to remove it by tightening the cables See TROUBLESHOOTING on page 23 46 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in 18 19 20 2 ere Press a Round Joint Bushing 74 into the Left Frame Joint 49 Orient the Top Frame 40 with the name decal in the indicated position Attach the Top Frame to the Left Frame Joint 49 with two M10 x 91mm
6. Bolts 116 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Assemble the Right Frame Joint 50 to the Top Frame 40 in the same manner Attach the Left Frame Joint 49 to the Left Upright 36 with two M10 x 91mm Bolts 116 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the Left Frame Joint 49 to the Guide Bar 41 with an M10 x 50mm Screw 108 and an M10 Washer 99 Assemble the Right Frame Joint 50 in the same manner Slide the Weight Bar 55 through the Left Barbell Glider 51 the Locking Bar 56 and the Right Barbell Glider 123 Make sure the Locking Bar is oriented as shown Engage the hooks on the Locking Bar 56 into a set of holes in the Uprights 36 69 Slide a Weight Stop 67 onto the Weight Bar 55 Thread a 1 4 x 14mm Screw 119 into the Weight Stop and the hole in the Weight Bar Do not tighten the Screws Thread a 1 4 x 14mm Screw 119 into the Left Barbell Glider 51 Do not tighten the Screws Repeat this step with the Right Barbell Glider not shown and the other Weight Stop not shown 11 23 Slide the Barbell Adapter 59 onto the Weight Bar 55 Thread a 1 4 x 9 5mm Allen Head Set Screw 120 into the Barbell Adapter Do not tighten the Screw yet Repeat this step with the other Barbell Adapter not s
7. Carriage Pulley Plate Double U bracket Round Joint Bushing Round Angled Bushing Curl Bar Large Weight Clips Chain Ankle Strap Butterfly Backrest Lat Cable Low Cable Butterfly Cable Clip Cover Cable End Clip 17mm Spacer 27mm Spacer Large Cable Trap V pulley 90mm Pulley Weight Bar Bushing Fly Arm Bushing 25mm Retainer Ring 25mm Round Outer Cap Fly Foam Pad M8 Nylon Locknut M10 Nylon Locknut M8 x 16mm Screw M10 Washer M8 Washer M6 Washer M6 x 38mm Screw M6 x 63mm Screw M6 x 16mm Screw Key No 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 Qty AN N N _ YNsaAN ONNNs a NIN Description M6 x 72mm Screw M8 x 58mm Bolt M4 x 16mm Screw M10 x 50mm Screw M10 x 168mm Button Bolt M10 x 78mm Bolt M10 x 92mm Carriage Bolt M10 x 45mm Bolt M10 x 68mm Bolt M10 x 88mm Bolt 45mm Square Inner Cap M10 x 91mm Bolt Large Base Cap M10 x 19mm Screw 1 4 x 14mm Screw 1 4 x 9 5mm Allen Head Set Screw M10 x 25mm Screw Cable Clip Right Barbell Glider Key No 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 Se RO Qty OF 32MNH ACANNNNUNYNND Description M6 Nylon Locknut Small Cable Trap M10 x 127mm Bolt M10 x 75mm Bolt M10 x 62mm Bolt M8 x 16mm Shoulder Bolt M10 x 72mm Hex Head Bolt M8 x 12mm Shoulder Bolt M10 x 19mm Hex Head Bolt Half Finger Guard
8. a Cable End Clip 85 To do this first pull the Clip Cover 84 back Then hold the crimp on the Cable with a pair of pliers and insert a screwdriver between the Locknut and the Clip Rotate the screwdriver the Clip and the Locknut together until the slack is removed Replace the Cover over the clip Do not overtighten the cables If a cable slips off the pulleys repeatedly it may have become twisted Remove the cable and re install it If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 23 PARADE mninaamannae ZZZ 6 Insert the Backrest Bracket 7 through the slot in CABLE DIAG RAMS the Bench Frame 1 and under the Adjustment Lever 11 Make sure that the M10 x 62mm Flat Head Screw 27 is under the Backrest The cable diagrams below show the proper routing of the Lat Cable 81 the Low Cable 82 and the Butterfly Bracket Cable 83 Use the diagram to make sure that the cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight bench will not function properly and damage may occur Apply grease to an M10 x 168mm Bolt 109 The numbers show the correct order that each cable is routed Make sure that the cable traps do not touch Attach the Backrest Tubes 8 to the Bench or bind the cables Frame 1 with the Bolt two M10 Washers 99 and an M10 Nylon Locknut 97 Do not over tighten the Locknut the Backrest Tube
9. equipment Save this manu al for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS occ 3 BEFORE YOU BEGIN 0 ocoi eevee eae eel Date a 4 ASSEMBLY iui iaia I ncaa i n 5 ADJUSTMENTS ree cect oa tbe ERE RR RR cond 19 CABLE DIAGRAMS siii ten E E be I TE ee ea e 22 TROUBLESHOOTING jin ceves cee O RR ER n eae ee 23 EXERCISE GUIDELINES lt u iui fee Lae ia pei Ai a AA 24 ORDERING REPLACEMENT PARTS Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING is attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decal shown here has been placed on the weight bench If the decal is missing or illegible please call our Customer Service Department at 08457 089 009 and order a free replacement decal Apply the decal in the location shown e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving e SEA arts Replace label if damaged illegible or removed Y 5 55 SS 2 SD MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY
10. in 246 cm Locking Bar Butterfly Arm Guide Bar Right Side Safety Spotter Curl Pad reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number is PFEVBE4805 0 The serial number can be found on a decal attached to the weight bench see the front cover of this manual for the location of the decal Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Lat Bar Barbell Weight Carriage Backrest Storage Tube Foot Plate Left Side Ankle Strap Curl Bar Note The right side and the left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual 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 first 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 slo
11. that there is enough clearance around the weight bench to mount dismount and use the weight bench Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Replace all cables at least every two years Always set both safety spotters at the same height 11 12 13 14 15 16 17 18 19 20 Make sure that the set screws attaching the Olympic weight adapters are properly tight ened each time the adapters are used The weight bench is designed to support a maximum user weight of 136 kg 300 Ibs and a maximum total weight of 277 kg 610 Ibs Do not place more than 141 kg 310 Ibs on the barbell guides or safety spotters Do not place more than 68 kg 150 Ibs on the weight carriage the leg lever or the curl bar Note The weight bench does not include weights Always place an equal amount of weight on each side of the weight carriage or barbell Always secure the weights with the weight clips when they are mounted on the weight carriage or barbell Always lower the weight carr
12. 133 to the Rear Base 33 with an M10 x 47mm Bolt 136 and an M10 Nylon Locknut 97 Route the Low Cable 82 over a 90mm Pulley 90 as shown Attach the Pulley a Small Cable Trap 125 and two Half Finger Guards 133 to the second set of holes from the bottom of the two Pulley Plates 72 with an M10 x 47mm Bolt 136 and an M10 Nylon Locknut 97 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley 17 35 36 37 38 39 Locate the Lat Cable 81 Route the Cable up through the Rear Top Frame 39 and over a 90mm Pulley 90 Attach the Pulley inside the Rear Top Frame with an M10 x 78mm Bolt 110 two M10 Washers 99 two 17mm Spacers 86 and an M10 Nylon Locknut 97 Route the Lat Cable 81 over a 90mm Pulley 90 and down through the Rear Top Frame 39 Attach the Pulley inside the Rear Top Frame with an M10 x 78mm Bolt 110 two M10 Washers 99 two 17mm Spacers 86 and an M10 Nylon Locknut 97 Wrap the Lat Cable 81 under a 90mm Pulley 90 Attach the Pulley a Small Cable Trap 125 and two Half Finger Guards 133 to the indicated hole in the two Pulley Plates 72 with an M10 x 47mm Bolt 136 and an M10 Nylon Locknut 97 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley Wrap the Lat Cable 81 over a 90mm Pulley 90 Attach the Pulley inside the Rear Top Frame 39 with an M10 x
13. 2 with three M10 x 68mm Bolts 113 three M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet 15 Attach a Base Cap 47 to the Right Base 34 with an M4 x 16mm Screw 107 and an M10 x 19mm Screw 118 Attach the Right Base 34 to the Center Base 32 with three M10 x 68mm Bolts 113 three M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet 16 Using a rubber mallet tap the left Rack Foot 46 into the Left Base 35 Attach the Rack Foot to the Left Base with two M10 x 68mm Bolts 113 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the other Rack Foot not shown to the Right Base not shown in the same manner 17 Attach the Right Spotter Hook 53 to a Safety Spotter 52 with an M8 x 12mm Shoulder Bolt 131 and an M8 Nylon Locknut 96 Make sure the bolt head is on the same side as the han dle Slide the Safety Spotter 52 onto the right Guide Bar 41 and engage the Right Spotter Hook 53 into an adjustment hole near the bottom of the Right Upright 69 Assemble the Left Spotter Hook 54 and a Safety Spotter 52 in the same manner Always set both Safety Spotters 52 at the same height 18 Identify the Left and Right Barbell Gliders 51 123 by the position of the screw holes Slide each Barbell Glider 51 123 onto the Guide Bar 41 next to the indicated Upright 36 69 Make sur
14. 78mm Bolt 110 and an M10 Nylon Locknut 97 Attach the Lat Cable 81 to the M10 x 19mm Hex Head Bolt 132 in the Weight Carriage 71 with an M10 Nylon Locknut 97 Do not overtighten the Locknut the Cable must be able to pivot 16 25 26 27 Insert an M10 x 19mm Hex Head Bolt 132 into the bracket on the Weight Carriage 71 from the side shown Orient the Weight Carriage 71 as shown and slide it onto the Rear Upright 38 Attach the Weight Carriage Stop 70 to the Rear Upright 38 at the indicated hole with an M10 x 88mm Bolt 114 and an M10 Nylon Locknut 97 Make sure the Square Carriage Bushing 61 is on the bottom Attach the Rear Top Frame 39 to the Rear Upright 38 with two M10 x 72mm Hex Head Bolts 130 two M10 Washers 99 and two M10 Nylon Locknuts 97 Make sure the bolt heads are set inside the hex holes in the Rear Upright Do not tighten the Locknuts yet Attach the Rear Top Frame 39 to the Center Upright 37 with two M10 x 78mm Bolts 110 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the Rear Top Frame 39 to the Top Frame 40 with two M10 x 127mm Bolts 126 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet 13 28 29 30 Attach the Butterfly Frame 42 to the Rear Top Frame 39 with two M10 x 78mm Bolts 110 two M10 Washers
15. DING 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 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 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
16. ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information 1 the MODEL NUMBER of the product PFEVBE4805 0 2 the NAME of the product PROFORM G880 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 the PART LIST and EXPLODED DRAWING in the centre of this manual Part No 232345 R1005A Printed in China 2005 ICON IP Inc rrrO FOrey CEEC USER S MANUAL Model No PFEVBE4805 0 Serial No Write the serial number in the space above for reference 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 please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com 44 CAUTION Read all precautions and instruc tions in this manual before using this
17. Shoulder Bolt 129 and an M8 Nylon Locknut 96 Make sure that the Cable can pivot freely around the Bolt 14 Retainer Tool 31 32 33 34 Wrap the Butterfly Cable 83 over a V pulley 89 Attach the V pulley a Large Cable Trap 88 and two Finger Guards 134 to the Center Upright 37 with an M10 x 62mm Bolt 128 and an M10 Nylon Locknut 97 Make sure the Cable Trap is oriented to hold the Cable in the groove of the V pulley Wrap the Butterfly Cable 83 under a 90mm Pulley 90 Attach the Pulley and two Half Finger Guards 133 to the Double U bracket 73 with an M10 x 47mm Bolt 136 and an M10 Nylon Locknut 97 Wrap the Butterfly Cable 83 over a V pulley 89 Attach the V pulley a Large Cable Trap 88 and two Finger Guards 134 to the Center Upright 37 with an M10 x 62mm Bolt 128 and an M10 Nylon Locknut 97 Make sure the Cable Trap is oriented to hold the Cable in the groove of the V pulley Attach the Butterfly Cable 83 to the Right Fly Arm 43 with an M8 x 16mm Shoulder Bolt 129 and an M8 Nylon Locknut 96 Make sure that the Cable can pivot freely around the Bolt 15 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 in the
18. 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 is Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise cycle or an elliptical exerciser on Tuesday and Thursday 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 exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo 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 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 temperatu
19. center of this manual Important Some parts may have been pre assembled for shipping purposes If a part is not in the parts bag check to see if it has been pre attached O Sa 1 4 x 14mm Screw 119 dl M10 x 50mm Screw 108 M10 Nylon Locknut 97 TT M8 x 12mm Shoulder a E Bolt 131 M10 x 47mm Bolt 136 M8 Nylon Locknut 96 C 1 4 x 9 5mm Allen Head Set Screw 120 M10 x 45mm Bolt 112 la M6 Nylon Locknut 124 Oo M6 x 38mm Screw 102 M10 x 25mm Screw 121 M10 Washer 99 O M10 x 19mm Hex Head Bolt 132 M8 Washer 100 M10 x 19mm Screw 118 Ts O E M8 x 16mm Screw 98 s M8 x 16mm Shoulder Bolt 129 M6 x 16mm Screw 104 Y E 25mm Retainer Ring 93 25mm Round Outer Cap 94 M4 x 16mm Screw 107 i M8 x 58mm Bolt 106 M10 x 62mm Bolt 128 M10 x 62mm Flat Head Screw 27 M6 x 63mm Screw 103 J M10 x 68mm Bolt 113 M6 x 72mm Screw 105 M10 x 72mm Hex Head Bolt 130 M10 x 75mm Bolt 127 Fa M10 x 78mm Bolt 110 N M10 x 88mm Bolt 114 M10 x 91mm Bolt 116 M10 x 92mm Carriage Bolt 111 M10 x 127mm Bolt 126 J N M10 x 168mm Bolt 109 PART LIST
20. e the Barbell Gliders are oriented as shown Adjustment Hole 10 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 24 for impor tant information about how to get the most benefit from your exercise program See the accompanying exercise guide to see the correct 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 To adjust the position of the Backrest 14 hold the upper end of the Backrest with one hand and lift the Adjustment Lever 11 with the other hand disengag ing the Backrest Bracket 7 Raise or lower the Backrest to the desired position Lower the Adjust ment Lever so that the M10 x 62mm Flat Head Screw 27 not shown engages one of the notches in the Backrest Bracket AWARNING always hold the Backrest 14 securely before disengaging the Backrest Bracket 7 Always make sure the Backrest Bracket is fully engaged before using the Backrest ATTACHING THE CURL POST For some exercises the Curl Post 6 must be attached to the weight bench Slide the Curl Post into the Leg Lever Bracket 5 Align the adjustment holes in the Curl Post with the adjustment hole in the Leg Lever Bracket Tighten the Curl Knob 29 into the
21. et drawing Weights can be stored on the Storage Leg 45 ATTACHING THE ACCESSORIES To use the Lat Bar 57 attach it to the Lat Cable 81 with a Cable Clip 122 For some exercises the Chain 78 should be attached between the Lat Bar and the Lat Cable with two Cable Clips Adjust the length of the Chain between the Lat Bar and the Cable so that the Lat Bar is in the correct starting position for the exercise to be performed The Ankle Strap not shown can be attached to the Low Cable not shown in the same manner 20 12 See the inset drawing Attach the Large Base Cap 117 to the Rear Base 33 with an M4 x 16mm Screw 107 and an M8 x 16mm Screw 98 Attach the Rear Base 33 to the Center Base 32 with two M10 x 78mm Bolts 110 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Set the Center Base 32 inside of the Foot Plate 48 Attach the Foot Plate to the Center Base with two M10 x 68mm Bolts 113 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet 13 Attach the Base Cap 47 to the Left Base 35 with an M4 x 16mm Screw 107 and an M10 x 19mm Screw 118 Hold the Storage Leg 45 so that the longer side of the plate is oriented as shown Attach the Storage Leg to the Left Base 35 with two M10 x 92mm Carriage Bolts 111 and two M10 Nylon Locknuts 97 14 Attach the Left Base 35 to the Center Base 3
22. hown 24 Attach the Center Upright 37 to the Center Base 32 and Rear Base 33 with an M10 x 78mm Bolt 110 an M10 Washer 99 and an M10 Nylon Locknut 97 Do not tighten the Locknut yet Attach the Center Upright 37 to the Center Base 32 with an M10 x 75mm Bolt 127 two M10 Washers 99 and an M10 Nylon Locknut 97 Do not tighten the Locknut yet Attach a Weight Carriage Stop 70 to the Rear Upright 38 at the indicated hole with an M10 x 88mm Bolt 114 and an M10 Nylon Locknut 97 Make sure the Square Carriage Bushing 61 is on top Attach the Rear Upright 38 with the hexagonal holes on the indicated side to the Rear Base 33 with two M10 x 75mm Bolts 127 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet 12 Hexagonal Holes 40 41 42 43 Locate the Low Cable 82 Route the eyelet end of the Cable through the Center Upright 37 and under a 90mm Pulley 90 Attach the Pulley inside the Upright with an M10 x 75mm Bolt 127 two M10 Washers 99 two 17mm Spacers 86 and an M10 Nylon Locknut 97 Route the Low Cable 82 over a 90mm Pulley 90 as shown Attach the Pulley and two Half Finger Guards 133 to the Double U bracket 73 with an M10 x 47mm Bolt 136 and an M10 Nylon Locknut 97 Route the Low Cable 82 under a 90mm Pulley 90 as shown Attach the Pulley and two Half Finger Guards
23. iage in a con trolled manner never let the weight carriage drop Always remove the lat bar when performing an exercise that does not require the use of the lat bar Always move your bench out of the way when performing an exercise that does not use the bench Use the curl bar only with the weight clips provided with the bench Always make sure the backrest bracket is fully engaged before using the backrest If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down 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 G880 weight bench The weight bench offers an impressive array of weight stations designed to devel op 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 sys tem 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 ASSEMBLED DIMENSIONS Height 84 in 213 cm Width 84 in 213 cm Depth 97
24. il assembly is completed The following tools not included are required for assembly two adjustable wrenches S amp D one rubber mallet OY one standard screwdriver one Phillips screwdriver lubricant such as grease or petroleum jelly and soapy water 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 3 Attach the Leg Lever Bracket 5 to the Bench Frame 1 with two M10 x 68mm Bolts 113 and two M10 Nylon Locknuts 97 Attach the Weight Tube 25 to the Leg Lever 4 with an M8 x 58mm Bolt 106 two M8 Washers 100 a 10mm Spacer 30 and an M8 Nylon Locknut 96 Apply grease to an M10 x 68mm Bolt 113 Attach the Leg Lever 4 to the Leg Lever Bracket 5 with the Bolt and an M10 Nylon Locknut 97 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 4 Apply grease to an M10 x 78mm Bolt 110 Align the lower hole in the Adjustment Lever 11 with the indicated tube on the Bench Frame 1 Attach the Adjustement Lever with the Bolt and an M10 Nylon Locknut 97 Do not overtighten the Locknut the Adjustment Lever must be able to pivot easily See the inset drawing Hold the handle on the Adjustment Lever 11 so that the upper hole is above the Bench Frame 1 Tighten the M10 x 62mm Flat Head Screw 27 through the Adjustment Lever above the Bench Frame Make sure that the threads
25. n be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions Assembly requires two people For help identifying small parts use the PART IDENTIFICATION CHART Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before beginning make sure you under stand the information in the box above Note Some parts described in the assem bly steps may be pre assembled Attach a Base Cap 47 to the Stabilizer 2 with an M4 x 16mm Screw 107 and an M10 x 25mm Screw 121 Attach another Base Cap to the Stabilizer in the same manner Attach the Stabilizer 2 to the Bench Frame 1 with two M10 x 92mm Carriage Bolts 111 and two M10 Nylon Locknuts 97 and with two M10 x 68 mm Bolts 113 two M10 Washers 99 and two M10 Nylon Locknuts Do not tighten the Locknuts yet 2 Attach the Small Base Cap 13 to the Bench Leg 3 with an M4 x 16mm Screw 107 Attach the Bench Leg 3 to the Bench Frame 1 with two M10 x 68mm Bolts 113 two M10 Washers 99 and two M10 Nylon Locknuts 97 Tighten the four M10 Nylon Locknuts 97 used in step 1 Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials unt
26. nd two M10 Nylon Locknuts 97 Make sure the Bolts are inserted from the side shown Do not tighten the Locknuts yet Repeat this step with the Left Upright 36 not shown Guide Bar 41 Rack Foot 46 and Round Angled Bushing 75 Insert the M10 x 68mm Bolts 113 from the other side ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE To use the barbell or Weight Carriage 71 slide the desired amount of weight not included onto the Barbell Adapters 59 or Weight Carriage Secure the weights with the Weight Clips 58 77 A WARNING bo not place more than 140 kg 310 Ibs on the barbell or 68 kg 150 Ibs on the Weight Carriage 71 Always place the same amount of weight on each side of the barbell or Weight Carriage Always secure weights with the Weight Clips 58 77 USING THE LOCKING BAR Stand in front of the rack and grip the Locking Bar 56 with both hands Turn the Locking Bar until the two hooks disengage the slots in the Left and Right Uprights 36 not shown 69 Raise or lower the Locking Bar to a new position and turn it until the hooks engage the slots in the Uprights MOVING THE SAFETY SPOTTERS To move the Safety Spotters 52 to a new position grip the handles on the Spotter Hooks 53 54 not shown and pull the hooks out of the slots in the Uprights 36 not shown 69 Raise or lower the Safety Spotters to new positions and pivot the hooks back into the slots in the Uprights Alway
27. of the Screw show through the Adjustment Lever Do not over tighten the Screw 5 Attach the Backrest Bracket 7 to the Backrest Tubes 8 with four M10 x 45mm Bolts 112 four M10 Washers 99 and four M10 Nylon Locknuts 97 Make sure the Backrest Tubes are orient ed so that the indicated holes are closer to the bottom Do not tighten the Locknuts yet TROUBLESHOOTING 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 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 bench can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened Slack can be removed from the cables in several ways See drawing 1 To tighten the cables remove the M10 Nylon Locknut 97 and the M10 x 45mm Bolt 112 from the lower 90mm Pulley 90 Small Cable Trap 125 two Half Finger Guards 133 and the Pulley Plates 72 Reattach the Pulley the Cable Trap and two Half Finger Guards at a set of holes closer to the center of the Pulley Plates with the Bolt and Locknut Make sure the Cable Trap is oriented to hold the Low Cable 82 in the groove of the Pulley See drawing 2 Additional slack can be removed from the cables by tightening a cable into the M6 Nylon Locknut 124 inside
28. re 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 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 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 See 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 24 ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the weight bench ca
29. s must be able to pivot easily Grease 7 Attach the Bench Frame Bumper 135 to the Butterfly Cable 83 fA Bench Frame 1 with an M4 x 16mm Screw Length 1 25m 107 Attach the Backrest 14 to the Backrest Tubes 8 with four M6 x 38mm Screws 102 and four M6 Washers 101 Lat Cable 81 Length 3 16m A Pi TA Tighten the four M10 Nylon Locknuts 97 l used in step 5 8 Attach the Seat 15 to the Bench Frame 1 with an M6 x 63mm Screw 103 an M6 Washer 101 and two M6 x 16mm Screws 104 Low Cable 82 Length 5 59m 22 7 9 Slide the Long Pad Tube 10 into the hole in the Leg Lever Bracket 5 Wet both sides of the Pad Tube with soapy water Slide two Small Foam Pads 18 onto the Tube as shown Press two 19mm Square Inner Caps 19 into the Pad Tube Slide a Pad Tube 9 into a hole in the Leg Lever 4 Wet both sides of the Pad Tube with soapy water Slide two Large Foam Pads 17 onto the Pad Tube as shown Press two 19mm Square Inner Caps 19 into the Pad Tube Repeat with the other Pad Tube 10 Attach the Curl Pad 16 to the Curl Post 6 with two M6 x 16mm Screws 104 11 Press a Round Angled Bushing 75 into a Rack Foot 46 Attach a Guide Bar 41 to the Rack Foot 46 with an M10 x 50mm Screw 108 and an M10 Washer 99 Attach the Right Upright 69 which has numbers on the indicated side to the Rack Foot 46 with two M10 x 68mm Bolts 113 four M10 Washers 99 a
30. s start an exercise with the Safety Spotters positioned at the lowest point to which you want the barbell to move during the exercise A WARNING Always set both Safety Spotters 52 at the same height 21 USING THE OLYMPIC WEIGHT ADAPTERS Press a 48mm Round Inner Cap 23 into the Olympic Adapter 24 Attach the Olympic Adapter to the Weight Tube 25 with a 1 4 x 9 5mm Allen Head Set Screw 120 Make sure that the Set Screw is in the bottom of the Adapter Olympic Adapter 24 can be attached to the Weight Carriage not shown in the same manner Press a 48mm Round Inner Cap 23 into a Weight Adapter 60 Attach the Weight Adapter to the Curl Bar 76 with a 1 4 x 9 5mm Allen Head Set Screw 120 Attach the other Weight Adapter to the Curl Bar in the same manner To use some weights Weight Tube Adapters 139 will need to be slid onto the Weight Tube 25 or the Carriage Adapters not shown will need to be slid onto the Weight Carriage not shown ADDING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the Weight Tube 25 Secure the weights with a Weight Clip 58 or 77 not shown Weights can be added to the Curl Bar not shown in the same manner Secure the weights to the Curl Bar with two Weight Clips 53 or 77 not shown A WARNING Do not place more than 68 kg 150 Ibs on the Weight Tube 25 or the Curl Bar 76 See the ins
31. wly 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 The chart on pages 26 and 27 of this manual can be pho tocopied and used to schedule and record your work outs List the date the exercises performed the resist ance used and the numbers of sets and repetitions completed 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 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf EXCAODODOZEPN ACT IOAMUOY gt EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS MUSCLE BUIL
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