Home
ProForm PFANBE1425.0 User's Manual
Contents
1. ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the weight bench can 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 e Assembly requires two people e For help identifying small parts use the PART IDENTIFICATION CHART on page 5 e Tighten all parts as you assemble them unless instructed to do otherwise e As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before assembling the weight bench make sure that you understand the information in the box above Attach the Front Stabilizer 29 to the Front Leg 2 with two M10 x 68mm Carriage Bolts 18 and two M10 Nylon Locknuts 19 Make sure the indents in the Stabilizer and the name decal on the Front Leg are in the positions shown Do not tighten the Locknuts yet 2 Attach the Frame 1 to the Front Leg 2 with two M10 x 63mm Bolts 16 two M10 Large Washers 27 and two M10 Nylon Locknuts 19 Do not tighten the Locknuts yet e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The included grease and the following tools not included may be required for assembly e Two adjustable wrenches e One rubber mallet e One standard scr
2. 02 eee oriit paveidu daa e pE an EA Back Cover WARNING DECAL PLACEMENT The decal shown here has been placed on the weight bench If a decal is missing call the telephone number on the warranty card accompanying this manual and order a free replace ment decal Apply the decal in the location shown 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 e Replace label if damaged illegible or removed PROFORM is a registered trademark of ICON IP 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 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 protect the floor or carpet Make sure that there is enough clearance around the weigh
3. 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 A B C D E F G H l J K L M N O P Q R S T U V W X 10 PART LIST EXPLODED DRAWING woeei no PFANBE1425 0 R1205A Key No OONDOOAARWNDY Qty Na BRA HBP AR SH Sa Sa SB a ss a Description Frame Front Leg Rear Leg Rear Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube 19mm Round Inner Cap 50mm Round Outer Cap 50mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap M10 x 63mm Bolt Key No Qty 17 18 19 20 21 22 23 24 25 26 27 28 29 42M NMWAHAAANZGAA Description M6 x 60mm Bolt M10 x 63mm Carriage Bolt M10 Nylon Locknut M10 Washer Locking Pin M6 Washer M10 x 85mm Bolt M6 x 16mm Bolt M10 x 20mm Bolt M10 x 70mm Bolt M10 Large Washer M4 x 16mm Screw Front Stabilizer User s Manual Exercise Guide Grease Pack Note 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 11 ORDERING REPLACEMENT PARTS To order replacement parts please call the telephon
4. an adjustment hole in the Pivot Bracket 6 Attach an M10 x 20mm Bolt 25 and an M10 Nylon Locknut 19 to the last hole in the Pivot Bracket 6 Tighten the M10 Nylon Locknuts 19 used in step 5 7 Attach the Backrest 7 to the Backrest Frame 5 with four M6 x 16mm Bolts 24 Make sure the Backrest is oriented as shown 8 Attach the Seat 8 to the Frame 1 with four M6 x 60mm Bolts 17 and four M6 Washers 22 Make sure the wide end of the Seat is on the side shown 9 Make sure all parts are properly tightened before you use the weight bench ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 9 for important information about how to get the most benefit from your exercise program Also refer to the accompanying exer cise 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 The Backrest 7 can be used in a declined a level or any of four inclined positions To adjust the Backrest remove the Locking Pin 21 from the Frame 1 Move the Backrest to the desired position and reinsert the Locking Pin into the Frame and an adjustment hole in the Pivot Bracket 6 AWARNING Always make sure the Adjustment Locki
5. Xx Sc Model No PFANBE1425 0 Serial No Write the serial number in the space above for reference USER S MANUAL 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 the telephone num ber on the warranty card accom panying this manual or contact the establishment where you purchased this product A CAUTION Read all precautions and instruc tions in this manual before using ae this equipment Save this manual ES Visit our website at for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT wa ecca0ec os cu eee tay ee eee weer ew GPE EOE Re eG e e aa a ee ea ewe 2 IMPORTANT PRECAUTIONS sc cusee tea cada nee nana a Oa al ol Ree a EDERSE E PETRER 3 BEFORE YOU IBEGIN srra ce 6 tite i ote eee ee el ee Gal ees Ve OEE ele tn He ea Lae wal ee eat 8 4 PART IDENTIFICATION CHART i064 cron5 a b5ie er eke wet ake bee a eed ee goede wren eeu GAE ease 5 ASSEMBLY asa sce e0busgedeue de Teka Sapay Daa kage ia a eee S se bead Boe ee ee pear bs 6 ADJUSTMENTS inid chee one eiaae ae Meee Tad ames BAeee Meee eet wie a hE aes 8 EXERCISE GUIDELINES ccureer ey dan cenit a saben depen sob ee neh eee era eed ad edad ee tee eee 9 PART LIST EXPLODED DRAWING aia osc ewnvea es Maen ori EDAT NESE ER EEEN Rake EARR 11 ORDERING REPLACEMENT PARTS
6. arm 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 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 y
7. d 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 is 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 exercise cycle or an elliptical exerciser 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 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 w
8. e number on the warranty card accompanying this manual To help us assist you be prepared to provide the following information e the MODEL NUMBER of the product PFANBE1425 0 e the NAME of the product PROFORM XP 80 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 page 11 of this manual Part No 235552 R1205A Printed in China 2005 ICON IP Inc
9. ewdriver e One Phillips screwdriver E e Clear tape or masking tape 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 Rear Stabilizer 4 to the Rear Leg 3 with two M10 x 63mm Carriage Bolts 18 and two Warning M10 Nylon Locknuts 19 Make sure the indents Indents in the Stabilizer and the Rear Leg are oriented as shown Do not tighten the Locknuts yet Attach the Rear Leg 3 to the Frame 1 with two M10 x 20mm Bolts 25 and two M10 Washers 20 Tighten the M10 Nylon Locknuts 19 used in steps 1 3 4 Insert a Pad Tube 10 into the Front Leg 2 Wet the ends of the Pad Tube with soapy water Slide two Foam Pads 9 onto the ends of the Pad Tube Repeat this step with the other Pad Tube 10 5 Attach the Pivot Bracket 6 to the Backrest Frame 5 with two M10 x 70mm Bolts 26 and two M10 Nylon Locknuts 19 Do not tighten the Locknuts yet Insert the Pivot Bracket 6 into the slot in the Frame 1 6 Lubricate the M10 x 85mm Bolt 23 with grease Attach the Backrest Frame 5 to the Frame 1 with the Bolt and an M10 Nylon Locknut 19 Do not overtighten the Locknut the Backrest Frame must be able to pivot easily Attach the tether on the Locking Pin 21 to the bottom of the Frame 1 with the M4 x 16mm Screw 28 Insert the Locking Pin 21 into the Frame 1 and through
10. ng Pin 21 is fully inserted through the Holes Frame 1 and the Pivot Bracket 6 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 adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity level of an individual exercise in two ways e by changing the amount of weight 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 weight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight an
11. our breath 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 Record your weight and key body measurements at the end of every month Remember the key to achiev ing 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 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus
12. r your benefit read this manual carefully before using the weight bench If you have questions after reading this manual call the telephone number on the ASSEMBLED DIMENSIONS Height 54 in 137 cm Width 18in 46cm Depth 40in 102 cm warranty card accompanying this manual To help us assist you please note the product model number and serial number before calling The model number is PFANBE1425 0 The serial number 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 Backrest Locking Pin Foam Pad Pivot Bracket Front Leg 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 11 of this manual Note Some parts may have been preassembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been preassembled M6 x 60mm Bolt 17 M6 Washer 22 M10 Large Washer 27 M10 x 63mm Carriage Bolt 18 M10 x 20mm Bolt 25 c M6 x 16mm Bolt 24 ams M4 x 16mm Screw 28 M10 x 70mm Bolt 26 lH M10 Nylon Locknut 19 M10 x 85mm Bolt 23 M10 x 63mm Bolt 16 M10 Washer 20
13. t bench to mount dismount and use the weight bench Inspect and properly tighten all parts regular ly Replace any worn parts immediately 10 11 Keep hands and feet away from moving parts Keep children under 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum of 410 pounds including a maxi mum user weight of 300 pounds Do not use more than 110 pounds of weight with the weight bench Always make sure that the locking pin is fully inserted into the pivot bracket and the frame before exercising 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 XP 80 weight bench The weight bench is designed to help develop the major muscle groups of the upper 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 Fo
Download Pdf Manuals
Related Search
Related Contents
KARA® / KARAi SYSTEM Yamaha MSR100 Data Sheet MW Series User Manual uhf/vhf/fm active color antenna installation and operating instructions FEZ Panda III User Manual ***DRAFT *** 取扱説明書 - Hi-HO Bedienungsanleitung Operating Instructions MERCURY 100 User Manual - produktinfo.conrad.com Copyright © All rights reserved.
Failed to retrieve file