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www.proform.com
new products, prizes,
fitness tips, and much more!
Model No. PFSY5806.0
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (Under Seat)
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if a part is
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
USER’S MANUAL
CALL TOLL-FREE:
1-888-533-1333
Mon.–Fri., 6 a.m.–6 p.m. MST
ON THE WEB:
www.proformservice.com
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
TABLE OF CONTENTS
Keep hands and
fingers clear of
this area.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
The decals shown here have
been placed on the weight
system. If a decal is missing
or illegible, please 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.
PROFORM is a registered trademark of ICON IP
2
, Inc.
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight system.
1. Read all instructions in this manual and all
warnings on the weight system before using
the weight system. Use the weight system
only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight system are adequately informed of all precautions.
3. The weight system is intended for home use
only. Do not use the weight system in any
commercial, rental, or institutional setting.
4. Keep the weight system indoors, away from
moisture and dust. Place the weight system
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
system to mount, dismount, and use the
weight system.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the weight system at all times.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.
The weight system is designed to support a
9.
maximum user weight of 300 pounds.
10. Make sure that the cables remain on the pulleys 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.
11. Always stand on the base plate when performing an exercise that could cause the
weight system to tip.
12. Never release the handles, leg lever, squat
bar, ankle strap, or curl bar while weights are
raised; the weights will fall with great force.
13. Do not use the weight system with the top
weight pinned in an elevated position.
14. Use the weight system only with the included
weight. Do not use the weight system with
any other type weight to add resistance.
15. Always secure the weight stack with the lock
pin and lock after exercising to prevent
unauthorized use of the weight system (see
LOCKING THE WEIGHT STACK on page 15).
16. Always make sure that the pins and knobs
are fully engaged before using the weight
system.
17. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
WARNING: 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.
3
BEFORE YOU BEGIN
Thank you for selecting the versatile PROFORM
WITH FREEMOTION TECHNOLOGY weight system.
The weight system offers a selection of weight stations
designed 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 system will help you to
achieve the specific results you want.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
reading this manual, please see the front cover of this
ASSEMBLED DIMENSIONS:
Height: 85 in. (216 cm)
Width: 75 in. (191 cm)
Depth: 61 in (155 cm)
Backrest
®
manual. To help us assist you, please note the product
model number and serial number before contacting us.
The model number is PFSY5806.0. The serial number
can be found on a decal attached to the weight system
(see the front cover of this manual).
To avoid a registration fee for any service needed
under warranty, you must register the weight system at www.proformservice.com/registration.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
Dip Handle
Dip Arm Knob
Dip Arm
Dip Arm Pin
Press Arm Knob
Press Arm
Right Side
Curl Pad
Seat
Pulley Housing
Leg Developer
Base
Squat Bar
Note: The terms “right side” and
“left side” are determined relative
to a person sitting on the seat; they
do not correspond to right and left
on the drawings in the manual.
Weight Pin
Weight
Locking Caster
Extension
Strap
Handle
Left Side
Curl Bar
Ankle Strap
4
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight system can be assembled successfully by almost anyone. However, the weight
system has many parts and the assembly
process will take time. By setting aside plenty of
time, assembly will go smoothly.
aterials until assembly is completed.
m
• Tighten all parts as you assemble them, unless
nstructed to do otherwise.
i
• As you assemble the weight system, make sure
all parts are oriented as shown in the drawings.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
To hire an authorized service technician to assemble the weight system, call toll-free 1-800-445-2480.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• Because of its weight and size, the weight sys-
tem should be assembled in the location where it
will be used. Make sure that there is enough
clearance to walk around the weight system as
you assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
1.
Before beginning assembly, make sure you
understand the information in the box
above. For help identifying small parts, use
the PART IDENTIFICATION CHART in the
center of this manual.
In addition to the included grease packet and
hex key , assembly may require the following tools (not included):
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• 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.
1
99
94
1
Attach a Wheel (32) to a Wheel Cap (31) with an
M8 x 65mm Button Bolt (94) and an M8 Nylon
Locknut (1
Locknut; the Wheel must pivot easily.
Attach the Wheel Cap (31) to the Base (1) with
two M4 x 16mm Self-tapping Screws (99).
Repeat this step with the other Wheel Cap (31).
2. Attach a Locking Caster (76) to the Base (1) with
four M8 x 20mm Button Bolts (92) and four M8
Nylon Locknut (1
Repeat this step with the other Locking Caster
(76).
10).
Do not overtighten the Nylon
10).
31
32
110
99
76
31
92
92
1
76
10
1
110
5
3. Press the 89mm Round Cap (39) into the Upright
(3).
Insert four M10 x 55mm Carriage Bolts (83) up
hrough the Base (1). N
t
heads with a piece of tape may help hold
them in place.
with the four Bolts and four M10 Nylon Locknuts
(108). Do not tighten the Nylon Locknuts yet.
Attach the Upright (3) to the Base
ote: Covering the bolt
3
39
3
108
4. Note: The parts in steps 7, 13, and 14 may
come preassembled. If the Press Arm Cable
(not shown) is preattached, make sure that it
goes over the Dip Arm (5) as this step is completed.
Apply grease to an M10 x 115mm Bolt (84).
Attach the Dip
Bolt and an M10 Nylon Locknut (108).
that the Bolt is inserted through the indicated
hole in the Dip Arm. Do not overtighten the
Locknut; the Dip Arm must be able to pivot
easily.
Arm (5) to the Upright (3) with the
Make sure
108
1
83
83
4
Hole
5
108
3
53
Attach the Dip
with an M4 x 13mm Self-tapping Screw (112).
Insert the Pin into the Dip Arm and the Upright (3).
Arm Pin (53) to the Dip Arm (5)
12
1
Grease
84
6
5. Attach the Weight Guide (13) to the Base (1) with
an M10 x 50mm Bolt (96), two M10 Washers
105), an 16mm x 6mm Spacer (11), and an M10
(
Nylon Locknut (108).
5
16
79
Attach the Weight Guide With Hole (36) to the
Base (1) in the same manner. Make sure that
the indicated hole in the Weight Guide is closer to the bottom.
Locate the fourteen Weights (27) that do not have
Weight Bushings (30) pressed into them. Press
two Weight Bushings into the outside holes of
each Weight.
are oriented as shown with the pin holes on
the bottom.
Slide two Weight Bumpers (29) onto the Weight
Guides (13, 36). Slide the fourteen Weights (27)
onto the Weight Guides.
Insert the Weight Tube (16) into the center hole in
the fifteenth Weight (27). Tap the Roll Pin (79)
into the top hole in the Weight Tube.
that the Pin is underneath the Weight and is
centered in the Weight Tube.
Slide the Weight (27) onto the Weight Guides (13,
36).
Make sure that all of the Weights
Make sure
13
36
27
30
27
Pin
Hole
Hole
29
96
105
108
11
1
6. See drawing 6b. Attach the Front Shroud (14) to
the Base (1) with an M4 x 16mm Self-tapping
Screw (99).
See drawing 6a. Note: If the Press Arm Cable
(not shown) has been routed through the Top
Cover (24), make sure that the Cable crosses
under the Top Frame (12) and hangs between
the Weight Guides (13, 36) while this step is
completed.
op Frame (12) to the Weight Guides
Attach the
(13, 36) with two M10 x 65mm Bolts (95), four
M10 Washers (105), two 16mm x 12mm Spacers
(81), and two M10 Nylon Locknuts (108).
tighten the Nylon Locknut yet.
Attach the Top Frame (12) to the Upright (3) with
two M10 x 100mm Button Bolts (91) and an M10
Nylon Locknut (108).
Set the Top Cover (24) over the Front Shroud
(14) and the Top Frame (12).
Tighten the M10 Nylon Locknuts (108) used in
this step and in step 3.
T
Do not
6a
6b
91
3
14
95
12
108
99
105
14
13
36
24
81
105
105
1
108
7
7. Refer to the CABLE DIAGRAM on page 17 to
ensure correct cable routing during steps 7
hrough 14.
t
se the wire in the Left Press Arm (7) to pull the
U
Press Arm Cable (66) up through the Press Arm.
Make sure that the Cable is routed around the
pulleys above the Press Arm as shown in the
inset drawing.
7
6
6
Hold a 4" Pulley (42) over the Press Arm Cable
(66). Attach the Pulley inside of the Swivel Arm
(26) with an M10 x 50mm Button Bolt (88), two
M10 Washers (105), two 16mm x 6mm Spacers
(11), and an M10 Nylon Locknut (108).
8. Route the Press Arm Cable (66) over a 3 1/2"
Pulley (43). Attach the Pulley and a Cable Trap
(47) to the Top Frame (12) with an M10 x 40mm
Screw (97). Make sure that the Cable Trap is
oriented to hold the Cable in the groove of the
Pulley.
7
108
11
105
42
66
8
12
26
11
105
43
88
66
47
97
9. Route the Press Arm Cable (66) through the Top
Cover (24) and over a 3 1/2" Pulley (43).
the Pulley and a Cable Trap (47) to the Top
Frame (12) with an M10 x 40mm Screw (97).
Make sure that the Cable T
hold the Cable in the groove of the Pulley.
10. Route the Press Arm Cable (66) under a 3 1/2"
Pulley (43).
and two Finger Guards (48) to the second hole
from the top of the Weight Tube (16) with an M10
x 50mm Bolt (96) and an M10 Nylon Locknut
(108). Make sure that the Cable T
ed to hold the Cable in the groove of the
Pulley.
Attach the Pulley
rap is oriented to
, a Cable Trap (47),
Attach
rap is orient
9
24
12
10
16
-
48
96
43
66
43
66
48
47
47
97
108
8
11. Route the Press Arm Cable (66) over a 3 1/2"
Pulley (43). Attach the Pulley and a Cable Trap
47) to the Top Frame (12) with an M10 x 40mm
(
Screw (97).
riented to hold the Cable in the groove of the
o
Pulley.
Make sure that the Cable Trap is
11
97
47
3
4
6
6
12
12. Route the Press Arm Cable (66) through the Top
Cover (24) and over a 3 1/2" Pulley (43). Attach
the Pulley and a Cable Trap (47) to the Top
Frame (12) with an M10 x 40mm Screw (97).
Make sure that the Cable Trap is oriented to
hold the Cable in the groove of the Pulley.
13. Use the wire in the Right Press Arm (8) to pull the
Press Arm Cable (66) down through the Press
Arm. Make sure that the Cable is routed
around the pulleys above the Press Arm as
shown in the inset drawing.
Hold a 4" Pulley (42) over the Press Arm Cable
(66). Attach the Pulley inside of the Swivel Arm
(26) with an M10 x 50mm Button Bolt (88), two
M10 Washers (105), two 16mm x 6mm Spacers
(11), and an M10 Nylon Locknut (108).
12
13
97
66
66
88
47
105
43
24
12
8
14. Orient the Cable Cover (63) as shown and slide it
onto the Press
Insert the Press Arm Cable (66) into the Cable
Coupler (64).
Screws (1
place.
Slide the Cable Cover (63) over the Cable
Coupler (64).
Arm Cable (66).
Tighten four M6 x 10mm Set
14) into the Coupler to hold the Cable in
11
108
105
66
63
14
42
64
11
66
114
1
26
14
9
15. See drawing 15a. Slide the Rear Shroud (15)
under the Top Cover (24).
15a
24
Attach the Top Cover (24) and the Front and Rear
hrouds (14, 15) to the Top Frame (12) with three
S
M4 x 16mm Self-tapping Screws (99).
See drawing 15b. Attach the Rear Shroud (15) to
the Base (1) with an M4 x 16mm Self-tapping
Screw (99).
16. Attach the Backrest (18) to the Upright (3) with
two M6 x 115mm Screws (113) and two M6
Washers (107).
15b
16
18
99
99
12
15
14
99
15
1
3
113
107
113
17.
Attach the Seat (19) to the Seat Frame (4) with
two M6 x 30mm Screws (87) and an M6 x
100mm Screw (85).
Set the Seat Frame (4) onto a set of posts on the
Upright (3).
18. Attach the Bumper (115) to the Leg Developer (6)
with an M4 x 19mm Self-tapping Screw (100).
Grease an M10 x 75mm Bolt (86). Attach the Leg
Developer (6) to the Seat Frame (4) with the Bolt
and an M10 Nylon Locknut (108).
tighten the Nylon Locknut; the Leg Developer
must be able to pivot easily
Do not over
.
-
17
18
19
Grease
107
4
86
87
4
100
108
115
85
6
10
19. Attach a Front and Rear Dip Cap (33, 34) around
a Dip Handle (10) with two M3 x 32mm Self-tap-
ing Screws (102).
p
ighten a Dip Arm Knob (51) into the Dip Arm (5).
T
Pull the Knob out as far as it will go and insert the
Dip Handle (10) through a Dip Arm Bushing (35)
and into the Dip Arm. Engage the Knob into the
Dip Handle.
Repeat this step on the other side of the Dip
Arm (5).
9
1
1
5
102
0
1
3
3
102
4
3
5
5
3
20. Attach an Arm Pad (21) and an Arm Pad Base
(22) to the Dip Arm (5) with two M6 x 70mm
Screws (93).
Repeat this step on the other side of the Dip
Arm (5).
21. Insert a Pad Tube (17) into the Leg Developer
(6). Slide two Leg Pads (23) and two Pad Covers
(119) onto the Pad Tube.
Slide two Leg Pads (23) and two Pad Covers
(119) onto the Seat Frame (4).
20
21
119
22
23
21
5
93
17
23
119
6
4
119
23
119
22. Attach the Curl Pad (20) to the Curl Post (9) with
two M6 x 30mm Screws (87).
Make sure that all parts are properly tightened
23.
before using the weight system.
remaining parts will be explained in the ADJUSTMENTS section, beginning on the following page.
The use of the
22
20
9
87
11
ADJUSTMENTS
This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 18 for important 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.
roperly tighten all parts each time the weight system is used. Replace any worn parts immediately. The weight
P
system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ADJUSTING THE DIP HANDLES
The Dip Handles (10) can be moved to three different
lengths in the Dip Arm (5), and rotated in 90-degree
increments.
10
To adjust a Dip Handle (10), disengage the Dip Arm
Knob (51) and move the Dip Handle to the desired
position. Reengage the Knob into the Handle.
ADJUSTING THE PRESS ARM
5
51
10
To adjust a Press Arm (7 or 8), first disengage the
Press Arm Knob (50). Move the Press Arm to the
desired position, and reengage the Knob into the
Adjustment Plate (25).
WARNING: Always make sure that
the Press Arm Knob (50) fully engages the
Adjustment Plate (25) before exercising.
ADJUSTING THE DIP
o adjust the Dip Arm (5), first make sure the press
T
arms are in the lowered position (see ADJUSTING
THE PRESS ARM above). Then, remove the Dip Arm
Pin (53). Move the Dip Arm to the raised or lowered
position. Reengage the Pin into the Upright (3) and
the Dip Arm.
ARM
25
8
50
7
5
12
3
53
ADJUSTING THE SEAT
To adjust the height of the Seat (19), lift the Seat
Frame (4) off of the Upright (3). Set the Seat Frame
onto a different set of posts on the Upright.
For some exercises, the Seat (19) should be removed
rom the weight system and stored where it will not
f
interfere with the exercise.
ATTACHING THE CURL PAD
3
19
4
To use the Curl Pad (20), insert the Curl Post (9) into
the Seat Frame (4). Secure the Curl Post with the
Curl Knob (52).
Store the Curl Pad (20) away from the weight system
while performing exercises that do not require it.
ATTACHING THE PULLEY HOUSINGS
The Pulley Housings (54) can be attached to the
Upright (3) (leg developer position), or to the Base (1)
(squat position or preacher curl position).
To attach a Pulley Housing (54), slide the hook on the
Pulley Housing onto the bracket at the desired posi-
Attach the Housing Cable (71) to the Eyehook
tion.
(65) with a Clip (61).
20
Preacher
Curl
9
4
52
54
3
61
71
1
Squat
65
Leg
Developer
ATTACHING THE LEG DEVELOPER
o use the Leg Developer (6), first move the press
T
arms to the lowered position (see ADJUSTING THE
PRESS
housings to the leg developer position (see
ING THE PULLEY HOUSINGS above). Then, attach
the Housing Cables (71) to the Leg Developer using a
Clip (61).
ARM on page 12).
Then, attach the pulley
ACH
TT
A
-
6
71
61
13
ATTACHING THE CURL BAR
To use the Curl Bar (58), first attach the curl pad to
the seat frame (see ATTACHING THE CURL PAD on
page 13). Next, attach the pulley housings to the
preacher curl position (see ATTACHING THE PULLEY HOUSINGS on page 13). Then, attach the
ousing Cables (71) to the Leg Developer (6) with
H
two Clips (not shown). Finally, attach the Curl Bar to
the Leg Developer with a Clip (61).
ATTACHING THE SQUAT BAR
58
6
71
61
To use the Squat Bar (55), first remove the seat (see
ADJUSTING THE SEAT on page 13). Then attach the
pulley housings to the squat positions (see ATTACHING THE PULLEY HOUSINGS on page 13). Next,
attach the Squat Bar to the Housing Cables (71) with
four Clips (61) and the two Extension Straps (70).
Finally, adjust the Extension Straps to the correct
length.
ATTACHING THE HANDLES
55
70
61
61
71
A Handle (69) can be attached to an Eyehook (65), or
to a Housing Cable (not shown), with a Clip (61). For
some exercises an Extension Strap (not shown)
should be attached between the Eyehook or Cable
and the Handle with two Clips. Adjust the Extension
Strap to the correct length.
The Ankle Strap (not shown) can be attached in the
same manner.
65
61
69
14
MOVING THE WEIGHT SYSTEM
o move the weight system, step on the levers on the
T
Locking Casters (76) to unlock the wheels. Move the
eight system to the new location. Relock the wheels
w
on the Locking Casters.
CHANGING THE WEIGHT SETTING
To change the setting of the weight stack, insert the
Weight Pin (28) under the desired Weight (27). Insert
the Weight Pin so that the bent end touches the
weight stack. Turn the bent end down.
Lever
76
27
Note: Due to the cables and pulleys, the amount
of resistance at each exercise station may vary
from the weight setting. Use the WEIGHT
RESISTANCE CHART on page 16 to find the
approximate amount of resistance.
LOCKING THE WEIGHT STACK
To lock the weight stack, insert the Lock Pin (78) into
the indicated hole in a Weight Guide With Hole (36).
Insert the Lock (77) through the hole in the Weight
Pin and close the Lock.
ADJUSTING THE CABLE
Woven cable, the type of cable used on the weight
system, can stretch slightly when it is first used. If
there is slack in the cable before resistance is felt, the
cables should be tightened.
o tighten the cable, remove the M10 x 50mm Bolt
T
(96) from the Weight T
Pulley (43), the Cable Trap (47), and the two Finger
Guards (48) to a lower hole in the Weight Tube with
the Bolt and an M10 Nylon Locknut (108).
that the Cable Trap is oriented to hold the Press
Arm Cable (66) in the groove of the Pulley. To
loosen the Cable, attach the Pulley to a higher hole in
the Weight Tube.
ube (16). Reattach the 3 1/2"
Make sure
96
77
48
16
28
36
78
66
48
43
47
108
15
WEIGHT RESISTANCE CHART
The chart below shows the approximate weight resistance for the 10 lb. weights. Note: The actual resistance
at each station may vary due to differences in individual weight plates as well as friction between the
cables, pulleys, and weight guides.
WEIGHT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
*Weight resistance shown is for each arm.
Press
Arm*
Leg
Developer
9 15 20 25 30 36 41 46 51 57 62 67 72 77 84
20 30 42 50 65 73 92 97 108 125 137 144 159 170 180
16
CABLE DIAGRAM
The cable diagram shows the proper routing of the
Press Arm Cable (66). Use the diagram to make sure
that the cable and the cable traps have been assembled correctly. If the cable has not been correctly
routed, the weight system will not function properly
and damage may occur. The numbers show the correct route for the cable.
traps do not touch or bind the cable.
Make sure that the cable
11
12
10
9
4
3
8
6
5
13
1
Press Arm Cable (66)
7
2
17
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 muscles will adapt and grow as you progressively increase
the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways:
• by changing the amount of weight used
• by changing the number of repetitions or sets 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 moderate percentage of their capacity. Select a moderate
amount of weight and increase the number of repetitions 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 completing more sets rather than by using high amounts of
weight.
Weight Loss
To lose weight, use a low amount of weight 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 T
Cross training is an efficient way to get a complete and
well-balanced fitness program.
anced program is:
•
• Plan 20 to 30 minutes of aerobic exercise, such as
• Rest from both strength training and aerobic exercise
The combination of strength training and aerobic exercise will reshape and strengthen your body
op your heart and lungs.
raining
An example of a bal
Plan strength training workouts on Monday
ednesday
W
running on a treadmill or riding on an exercise cycle
or an elliptical exerciser, on
for at least one full day each week to give your body
time to regenerate.
, and Friday
.
T
uesday and
,
Thursday
, plus devel-
-
.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the length of time for each workout, and
the number of repetitions and sets completed, is an
individual matter. It is important to avoid overdoing it
during the first few months of your exercise program.
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 immediately
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 program.
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 delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. 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
ef
fective 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 accompanying 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 your breath.
18
Rest for a short period of time after each set. The
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
ideal resting periods are:
Rest for three minutes after each set for a muscle
•
building workout.
Rest for one minute after each set for a toning work-
•
out.
• 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
ithout strain. Stretching at the end of each workout
w
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 achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
19
PART LIST—Model No. PFSY5806.0 R0906A
Key Qty. Description
No.
1 1 Base
2 1 Base Plate
3 1 Upright
4 1 Seat Frame
1 Dip Arm
5
6 1 Leg Developer
7 1 Left Press Arm
8 1 Right Press Arm
9 1 Curl Post
10 2 Dip Handle
11 4 16mm x 6mm
Spacer
12 1 Top Frame
13 1 Weight Guide
14 1 Front Shroud
15 1 Rear Shroud
16 1 Weight Tube
17 1 Pad Tube
18 1 Backrest
19 1 Seat
20 1 Curl Pad
21 2 Arm Pad
22 2 Arm Pad Base
23 4 Leg Pad
24 1 Top Cover
25 2 Adjustment Plate
26 2 Swivel Arm
27 15 Weight
28 1 Weight Pin
29 2 Weight Bumper
30 31 Weight Bushing
31 2 Wheel Cap
32 2 Wheel
33 2 Front Dip Cap
34 2 Rear Dip Cap
35 2 Dip Arm Bushing
36 1 Weight Guide With
Hole
37 2 57mm Round
Inner Cap
38 1 Leg Developer
Cap
39 1 89mm Round Cap
40 2 Press Arm Cap
41 2 Trunnion
42 2 4" Pulley
43 7 3 1/2" Pulley
44 4 2 3/4" Pulley
45 2 45mm x 3mm
Spacer
46 4 Finger Guard
47
48 2 Finger Guard
49 4 M12 Locknut
5 Cable Trap
Key Qty. Description
No.
50 2 Press Arm Knob
51 2 Dip Arm Knob
52 1 Curl Knob
53 1 Dip Arm Pin
4 2 Pulley Housing
5
55 1 Squat Bar
56 1 Bar Grip
57 8 32mm Round
Inner Cap
58 1 Curl Bar
59 1 Ankle Strap
60 2 19mm Square
Inner Cap
61 6 Clip
62 1 Weight Tube
Bumper
63 2 Cable Cover
64 2 Cable Coupler
65 2 Eyehook
66 1 Press Arm Cable
67 12 19mm Round
Inner Cap
68 1 Right Retainer
Ring
69 2 Handle
70 2 Extension Strap
71 2 Housing Cable
72 4 Pivot Pulley
Bearing
73 1 Left Retainer Ring
74 8 16mm x 19mm
Spacer
75 2 Cable Bearing
76 2 Locking Caster
77 1 Lock
78 1 Lock Pin
79 1 Roll Pin
Press Arm
80
81 4 16mm x 12mm
82
83 4 M10 x 55mm
84 1 M10 x 115mm Bolt
85 1 M6 x 100mm
86 1 M10 x 75mm Bolt
87 4 M6 x 30mm Screw
88 2 M10 x 50mm
89
2
Bushing
Spacer
Bar Hook
1
Carriage Bolt
Screw
Button Bolt
4 M10 x 90mm
Button Bolt
Key Qty. Description
No.
90 4 M12 x 30mm
Button Bolt
91 2 M10 x 100mm
Button Bolt
2 14 M8 x 20mm
9
Button Bolt
93 4 M6 x 70mm Bolt
94 2 M8 x 65mm
Button Bolt
95 2 M10 x 65mm Bolt
96 3 M10 x 50mm Bolt
97 4 M10 x 40mm
Screw
98 2 M10 x 45mm
Button Bolt
99 9 M4 x 16mm Self-
tapping Screw
100 3 M4 x 19mm Self-
tapping Screw
101 2 M5 x 16mm Bolt
102 4 M3 x 32mm Self-
tapping Screw
103 4 M3.5 x 38mm
Self-tapping
Screw
104 2 Inner Snap Ring
105 12 M10 Washer
106 2 M5 Washer
107 2 M6 Washer
108 20 M10 Nylon
Locknut
109 2 M10 Nylon
Jamnut
110 16 M8 Nylon Locknut
111 4 38mm x 8mm
Spacer
112 1 M4 x 13mm Self-
tapping Screw
113 2 M6 x 115mm
Screw
114 8 M6 x 10mm Set
Screw
115 1 Bumper
116 2 Outer Snap Ring
117 2 M10 Nut
118 1 76mm x 76mm
Cap
119 4 Pad Cover
# – User’s Manual
# – Exercise Guide
# – Hex Key
Note: “#” indicates a non-illustrated
part. Specifications are subject to
change without notice.
M6 Washer (107)
M10 Washer (105)
M8 Nylon Locknut (110)
M10 Nylon Locknut (108)
M10 x 55mm Carriage Bolt (83)
M8 x 20mm Button Bolt (92)
M8 x 65mm Button Bolt (94)
M6 x 100mm Screw (85)
M6 x 115mm Screw (113)
M6 x 70mm Screw (93)
M4 x 16mm Self-tapping Screw (99)
M4 x 19mm Self-tapping Screw (100)
M4 x 13mm Self-tapping Screw (112)
M3 x 32mm Screw (102)
M10 x 50mm Button Bolt (88)
M10 x 115mm Bolt (84)
M10 x 75mm Bolt (86)
M10 x 65mm Bolt (95)
M10 x 50mm Bolt (96)
M10 x 40mm Screw (97)
M6 x 30mm Screw (87)
M6 x 10mm Set Screw (114)
M10 x 100mm Button Bolt (91)
PART IDENTIFICATION CHART
Refer to 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 center of this manual. 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 pre-attached.
65
64
63
66
42
26
40
41
7
50
43
53
25
25
3
39
43
44
18
19
20
9
52
23
23
23
21
23
17
22
21
22
37
37
51
35
34
10
33
57
57
57
10
33
57
34
35
51
5
67
67
65
64
63
66
42
26
40
41
8
50
60
60
72
72
68
73
74
74
74
74
75
67
67
38
80
80
84
113
113
85
86
87
87
88
88
89
89
90
90
91
92
92
93
93
114
114
102
102
102
102
104
116
116
104
75
107
107
111
111
111
105
105
105
105
108
108
108
110
112
108
108
108
108
109
109
4
6
108
44
114
114
11
11
67
67
11
11
117
117
49
49
49
49
90
90
45
115
100
118
119
119
119
EXPLODED DRAWING A—Model No. PFSY5806.0 R0906A
61
7
0
108
54
54
71
98
98
108
46
46
46
46
44
71
44
55
57
57
106
82
56
59
5
8
57
57
69
24
4
7
47
43
43
43
4
3
47
47
14
15
43
48
48
16
62
30
27
29
28
13
1
31
31
32
32
2
76
76
77
78
79
81
11
83
83
94
94
103
103
92
92
96
96
95
97
9
7
99
100
100
99
99
9
9
101
110
110
110
110
108
105
105
108
105
108
105
97
97
12
47
99
99
99
99
36
EXPLODED DRAWING B—Model No. PFSY5806.0 R
0906A
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:
• the MODEL NUMBER of the product (PFSY5806.0)
• the NAME of the product (PROFORM WITH FREEMOTION TECHNOLOGY weight system)
• 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 EXPLODED DRAWING in the
center of this manual)
LIMITED WARRANTY
ICON Health & 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 purchase. This
warranty extends only to the original purchaser. ICON's obligation under this warranty is limited 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 pre-authorized 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 abnormal 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 connection
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 incidental 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.
may not apply to you.
Accordingly, the above limitation
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEAL
Part No. 244177 R0906A Printed in China © 2006 ICON IP, Inc.
TH & FITNESS, INC., 1500 S. 1000 W
., LOGAN, UT 84321-9813
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