ProForm PFBE1516.0 User's Manual
Contents
1. MG ASME Screw o8 M10 x 57mm Bolt Set 49 eo Lo M8 x 10mm Set M8 x 45mm Bolt 52 E M8 x 16mm o Screw 55 Bolt 60 a E LO x M10 x 55mm Button Screw 50 M10 x 70mm Button Bolt 48 M10 x 80mm Button Screw 59 M10 x 90mm Button Screw 47 Di ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure 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 To hire an authorized service technician to assemble the weight bench call toll free 1 800 445 2480 Before beginning assembly carefully read the following information and instructions e 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 assemble it Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Before beginning assembly make sure that you have read and understand the informa tion in the box above See the PART IDENTI FICATION CHART for help identifying small parts Attach the Support 5 to the Base 1 with an M10 x 55m2. 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 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 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 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 pro
3. 14 11 Attach the Curl Bumper 39 to the Curl Bar 11 with an M4 x 12mm Self tapping Screw 61 See the inset drawing and identify the Curl Pin 38 Attach the Curl Bar 11 to the Leg Lever 10 with the Curl Pin Attach the Curl Pin to the Leg Lever with an M4 x 12mm Self tapping Screw 61 12 See the inset drawing and identify the Pins 34 Slide a Weight Rest 13 onto the Right Upright 7 Insert a Pin 34 through the Weight Rest and the Right Upright Next attach the Pin to the Weight Rest with an M4 x 12mm Self tapping Screw 61 Repeat this step for the other side of the weight bench 13 Attach the Curl Pad 20 to the Curl Post 12 with two M6 x 23mm Screws 53 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 MENTS beginning on the next page 10 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 13 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 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
4. of the muscles 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 13 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 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 logs found on pages 15 and 16 Use the logs to record your weight and key body measurements at
5. the end of every month Remember the key to achieving the greatest results is to make exercise 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 14 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 Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H I J K L M N O P Q R S T U V W X Date wonpay exRease f weem sens mers Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 15 Date wonpay exRease f weem sens mers Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 16 NOTES PART LIST Model No PFBE1516 0 Key No Qty OANDOARWNDN 34 MAAA RA A Ka WN HAH O
6. 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 toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING e 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 FUSION 1 6 X weight bench The weight bench offers a selection of exercise stations designed to develop the major muscle group of the upper 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 spe
7. ADJUSTING THE BACKREST To adjust the position of the Backrest 18 pull the Backrest Knob 36 out of the Seat Frame 2 as far as it will go Raise or lower the Backrest and reen gage the Backrest Knob into the Backrest Bracket 8 USING THE CURL PAD To use the Curl Pad 20 remove the indicated 50mm Round Inner Cap 25 and insert the Curl Post 12 into the Front Leg 3 Tighten the Curl Knob 35 into the Front Leg Make sure that the Curl Knob passes through a hole in the Curl Post When performing exercises that do not require the Curl Pad 20 remove the Curl Pad and reinsert the 50mm Round Inner Cap 25 into the Front Leg 3 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 41 If you are using Olympic weights slide the Olympic Adapter 37 onto the Leg Lever 10 Attach the Olympic Adapter with an M8 x 10mm Set Screw 55 Use a 2 Spring Clip 42 to secure the weight plates Note Remove the Curl Bar 11 when using the Leg Lever 10 11 ADJUSTING THE WEIGHT RESTS To adjust the position of the Weight Rests 13 remove the Pins 34 from the Left and Right Uprights 6 7 Raise or lower the Weight Rests to the desired position Reengage the Pins into the Weight Rests and the Left and Right Uprights Make sure that the Weight Rests
8. N H HHH Ha Ha AaB AaB WN HAH Ha aNd Ha AH Aa aS SB Sst Description Base Seat Frame Front Leg Crossbar Support Left Upright Right Upright Backrest Bracket Backrest Frame Leg Lever Curl Bar Curl Post Weight Rest Pad Tube Left Upright Foot Seat Right Upright Foot Backrest Front Leg Foot Curl Pad Crossbar Cap Base Foot 70mm Round Inner Cap Pad Cap 50mm Round Inner Cap 45mm Round Inner Cap 25mm Round Inner Cap 25mm Round Outer Cap Olympic Adapter Cap Bushing 38mm Round Inner Cap 25mm Square Inner Cap Weight Rest Bushing Pin Key No Qty ORARAAARRANMANOAUHTEAWAADAaaa A _ BR dai RO606A Description Curl Knob Backrest Knob Olympic Adapter Curl Pin Curl Bumper Foam Pad 1 Spring Clip 2 Spring Clip M10 Nylon Locknut M8 Nylon Locknut M10 Washer M6 Washer M10 x 90mm Button Screw M10 x 70mm Button Bolt M10 x 57mm Bolt Set M10 x 55mm Button Screw M10 x 175mm Bolt M8 x 45mm Bolt M6 x 23mm Screw M6 x 68mm Screw M8 x 10mm Set Screw M6 x 48mm Screw 50 x 38mm Inner Cap M8 Washer M10 x 80mm Button Screw M8 x 16mm Bolt M4 x 12mm Self tapping Screw Seat Frame Knob Tether User s Manual Exercise Guide Hex Key Grease Pack 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 18 EXPLODED DRAWING Mo
9. are at the same height REMOVING THE CURL BAR To remove the Curl Bar 11 remove the Curl Pin 38 from the Leg Lever 10 STORING THE WEIGHT BENCH Remove the Seat Frame Knob 62 from the Seat Frame 2 and lift the weight bench to the position shown Insert the Seat Frame Knob into the indicated hole in the Support 5 and the Seat Frame Make sure that the Seat Frame Knob is inserted through the Seat Frame 12 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 of 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 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
10. bnormal 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 con nection 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 or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential 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 merchantability 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 amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 241117 RO606A Printed in China 2006 ICON IP Inc
11. cific results you want For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual please see the front cover of this Upright Weight Rest manual To help us assist you please note the product model number and serial number before contacting us The model number is PFBE1516 0 The serial number can be found on a decal attached to the weight bench see the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www proformservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 60 in 152 cm Width 42 in 107 cm Depth 78 in 198 cm Backrest Olympic Adapter Backrest Bracket 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 18 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 46 M8 Nylon M10 Nylon M8 Washer 58 Locknut 44 Lock e 43 M10 Washer 45 ocknut 43 M4 x 12mm M6 x 23mm M6 x 63mm Screw 54 Self tapping Screw 53 Screw 61 D ff
12. del No PFBE1516 0 R0606A 23 33 31 9 E 86 33 Gp y CISSE 0 RS Q ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you please be prepared to give the following information e the MODEL NUMBER of the product PFBE1516 0 e the NAME of the product PROFORM FUSION 1 6 X weight bench e the SERIAL NUMBER of the product see the front cover of this manual e the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING on pages 18 and 19 LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or a
13. e position shown Attach the Backrest to the Backrest Frames 9 with four M6 x 48mm Screws 56 and four M6 Washers 46 Do not tighten the Screws yet 7 Pull the Backrest Knob 36 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 175mm Bolt 51 Attach the Backrest Frames 9 to the Seat Frame 2 with the Bolt two M10 Washers 45 and an M10 Nylon Locknut 43 Do not over tighten the Nylon Locknut the Seat Bracket and the Backrest Frames must be able to pivot easily See the inset drawing Insert an M8 x 16mm Bolt 60 into the Backrest Bracket 8 Tighten an M8 Nylon Locknut 44 onto the Bolt Tighten the M8 Nylon Locknuts 44 and the M6 x 48mm Screws 56 used in step 6 8 Orient the Seat 16 as shown Attach the Seat to the Seat Frame 2 with two M6 x 23mm Screws 53 an M6 x 63mm Screw 54 and an M6 Washer 46 9 Apply grease to the barrel of the M10 x 57mm Bolt Set 49 and to the face of each Bushing 30 Attach the Leg Lever 10 to the Front Leg 3 with the Bolt Set Make sure the barrel of the Bolt Set is inserted through both sides of the bracket on the Leg Lever 10 Insert a Pad Tube 14 into the Leg Lever 10 Slide a Foam Pad 40 onto each end of the Pad Tube Then press a Pad Cap 24 into each Foam Pad Repeat this step with the other two Pad Tubes
14. ghts 6 7 with four M10 x 90mm Button Screws 47 and four M10 Washers 45 Tighten the Button Screws 47 50 59 used in step 2 and this step Attach the Left and Right Upright Feet 15 17 to the Left and Right Uprights 6 7 with four M4 x 12mm Self tapping Screws 61 4 Orient the Crossbar Cap 21 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 80mm Button Screw 59 Attach the Seat Frame 2 to the Support 5 with the Button Screw and an M10 Nylon Locknut 43 See the bottom inset drawing and identify the Seat Frame Knob 62 Tighten the Seat Frame Knob into the Seat Frame 2 Tighten the Backrest Knob 36 into the Seat Frame 2 5 See the inset drawing Orient the Front Leg Foot 19 and the Front Leg 3 as shown Press the Front Leg Foot onto the Front Leg Attach the Front Leg Foot 19 to the Front Leg 3 with two M4 x 12mm Self tapping Screws 61 Next attach the Front Leg to the Seat Frame 2 with two M10 x 70mm Button Bolts 48 two M10 Washers 45 and an M10 Nylon Locknut 43 6 Attach the Backrest Bracket 8 to the two Backrest Frames 9 with four M8 x 45mm Bolts 52 four M8 Washers 58 and four M8 Nylon Locknuts 44 Do not tighten the Nylon Locknuts yet Orient the Backrest 18 with the wide end in th
15. gress 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 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
16. m Button Screw 50 and two M10 x 80mm Button Screws 59 Orient the Base Foot 22 with the grooves in the position shown Attach the Base Foot to the Base 1 with an M4 x 12mm Self tapping Screw 61 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 Assembly requires two persons For help identifying small parts use the PART IDENTIFICATION CHART In addition to the included grease assembly may require the following tools not included e Two adjustable wrenches e One rubber mallet e One standard screwdriver e One Phillips screwdriver Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Orient the Left Upright 6 with the indicated holes facing the direction shown Attach the Crossbar 4 to the Left Upright with two M10 x 90mm Button Screws 47 and two M10 Washers 45 Do not tighten the Button Screws yet Attach the Crossbar 4 to the Right Upright 7 with two M10 x 90mm Button Screws 47 and two M10 Washers 45 Do not tighten the Button Screws yet 3 Attach the Crossbar 4 to the Support 5 with an M10 x 55mm Button Screw 50 two M10 x 80mm Button Screws 59 and two M10 Washers 45 Do not tighten the Button Screws Yet Attach the Base 1 to the Left and Right Upri
17. mreO FOreh FUSION 1 6 gt lt Model No PFBE1516 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 a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 533 1333 Mon Fri 6 a m 6 p m MST ON THE WEB www proformservice com 44 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 r rt0 FOrNmnNM FUSION 1 6 gt lt TABLE OF CONTENTS IMPORTANT PRECAUTIONS viciosos aa maw A ea weed ho enue ve Pe Rew ale 3 BEFORE YOU BEGIN sica end ve dae adt eo on pea ee eels Bhs oe wed 4 PART IDENTIFICATION CHART scenic ceewawioew betas a mes ae Shas ee 5 ASSEMBLY 30000140000 dai na ce de toe BOO Oe dea ee bee hee yea BEE 6 ADJUSTMENTS users ce eee eee eRe ede ee ea Mies eee aw A 11 EXERCISE GUIDELINES iii ye tees e di eee ae da ant 13 PART LIST veses ans Sia a hae ia A ead a Sass omen nam Mame a aint a Yan 18 EXPLODED DRAWING conceit ss dows wed Ee ee gan Pee od Sv ede RU oy Ow ee Pe 19 ORDERING REPLACEMENT PARTS cosas ono E bea ew RETE Back Cover LIMITED WARRANTY PROFORM is a registered trademark of ICON IP I
18. nc 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 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 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 when 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 510 pounds Do not use the weight bench with more than 210 pounds of weight Do not place more than 130 pounds on the leg lever Note The
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