Page 1
Part No. 196664 R0703A Printed in China © 2003 ICON Health & Fitness, Inc.
ORDERING REPLACEMENT PARTS
If you encounter any problems with this product, or if you need to order replacement parts, contact the ICON
Health & Fitness, Ltd. office, or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds
LS11 8JG
UK
Tel:
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:
• the MODEL NUMBER of the product (PFEMBE33230)
• the NAME of the product (PROFORM
®
G700 weight bench)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING in
the center of this manual)
08457 089 009
QUESTIONS?
As a manufacturer, we are committed 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 & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds
LS11 8JG
UK
csuk@iconeurope.com
Model No. PFEMBE33230
Serial No.
Write the serial number in the
space above for reference.
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
Serial Number Decal (under seat)
USER’S MANUAL
www.iconeurope.com
Visit our website at
Page 2
Rest for a short period of time after each set. The
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 workout.
• 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 achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
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)
WARNING DECAL PLACEMENT
2
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .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.
PROFORM is a registered trademark of ICON Health & Fitness, Inc.
TABLE OF CONTENTS
11
Keep hands and
fingers clear of
this area.
Note: This decal is placed on
the plastic plate, on both sides
of the weight bench.
The decals shown here have been
placed on the weight bench. If a
decal is missing or illegible, call
our Customer Service
Department to order a free
replacement decal (see the
back cover of this manual).
Apply the replacement decal
in the location shown.
Page 3
310
1. Read all instructions in this manual before
using the weight bench. Use the weight
bench only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
5. Make sure that all parts are properly tightened each time you use the weight bench.
Replace any worn parts immediately.
6. Keep hands and feet away from moving parts.
7. Keep children under 12 and pets away from
the weight bench at all times.
8. Always wear athletic shoes for foot protection whilst exercising.
9. Always make sure the backrest adjustment
knob is fully inserted through the backrest
bracket before using the weight bench.
10. The weight bench is designed to support a
maximum of 277 kg (610 lbs.), including a
maximum user weight of 136 kg (300 lbs.)
and a maximum of 141 kg (310 lbs.) for the
weights. Do not place more than 68 kg (150
lbs.) on the leg lever. Note: The weight bench
does not include weights.
11. If you feel pain or dizziness at any time
whilst 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.
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
IMPORTANT PRECAUTIONS
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 continually 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 resistance used
• by changing the number of repetitions or sets performed. (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 moderate percentage of their capacity. Select a moderate
amount of resistance 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
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 balanced program is:
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical or
exercise bike, 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 exercise will reshape and strengthen your body, plus develop 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 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
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 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.
Page 4
4
Backrest
Bench Frame
Backrest Adjustment Knob
Backrest Bracket
Leg Lever
Weight Tube
Seat
Seat Bracket
Curl Pad
Thank you for selecting the versatile PROFORM
®
G700 weight bench. The weight bench is designed to
help you develop every major muscle group of the
body. Whether your goal is a shapely figure, dramatic
increase in muscle size and strength, or a healthier
cardiovascular system, the PROFORM
®
G700 weight
bench will help you achieve the specific results you
want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
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 PFEMBE33230. The serial number can be found on a decal
attached to the weight bench (see the front cover of
this manual for the location).
Before reading further, please review the drawing
below and familiarise yourself with the parts that are
labelled.
BEFORE YOU BEGIN
9
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for important exercise information, and refer to the accompanying exercise guide to see the correct form for several exercises.
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately.
The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
13
Adjustment
Hole
9
4
ADJUSTING THE BACKREST
To adjust the Backrest (10), hold the Backrest up and
pull the Backrest Adjustment Knob (13) out as far as
it will go. Move the Backrest to the desired position
and insert the Knob into an adjustment hole in the
Backrest Bracket (9).
ATTACHING THE CURL PAD
For some exercises, the Curl Pad (38) must be
attached to the bench. Insert the Curl Frame (39) into
the Seat Frame (5), and tighten the M10 x 45mm
Adjustment Knob (28) into the Seat Frame and the
Curl Frame.
WEIGHT SLEEVE ADAPTER
Slide the Weight Sleeve (41) onto the weight tube on
the Leg Lever (4).
Always secure your weights (not included) with
the Spring Clip (40).
10
ADJUSTMENTS
39
5
38
28
40
41
Weight
Tube
4
WARNING:When adjusting the
position of the Backrest (10), first remove all
weight from the weight tube on the Leg Lever
(4). Make sure that the Backrest Adjustment
Knob (13) is fully inserted through the
Backrest Bracket (9).
ASSEMBLED
DIMENSIONS:
Height: 96.5 cm (38 in.)
Width: 51 cm (20 in.)
Depth: 195.5 cm (77 in.)
Page 5
5
1. Before beginning assembly, make sure you
understand the information in the box above.
Important: Some of the parts may have been
preassembled.
Press a 50mm Square Outer Cap (22) onto each
end of the Front Stabiliser (2). Press a 50mm x
75mm Inner Cap (21) into the Bench Frame (1).
Attach the Front Stabiliser (2) to the Bench Frame
(1) with two M10 x 67mm Bolts (31), two M10
Washers (32), and two M10 Nylon Locknuts (33).
1
22
22
31
32
32
33
1
2
21
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• For help identifying small parts, use the PART
IDENTIFICATION CHART in the center of this
manual.
• 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.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
The following tools (not included) are required
for assembly:
• two adjustable spanners
• one rubber mallet
• 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.
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.
ASSEMBLY
8
7
11
5
26
23
34
26
8
18
18
16
16
17
4
17
8. Press four 19mm Round Inner Caps (17) into the
ends of the two Pad Tubes (16).
Insert the Pad Tubes (16) into the holes in the
Leg Lever (4). Slide two Foam Pads (18) onto
each Pad Tube.
9. Press a 45mm Square Inner Cap (29) into the
Curl Frame (39).
Attach the Curl Pad (38) to the Curl Frame (39)
with two M6 x 16mm Bolts (26).
10. Make sure that all parts of the weight bench
are properly tightened. The use of all remaining
parts will be explained in ADJUSTMENTS, starting
on page 9.
7. Attach the Seat (11) to the bracket on the Seat
Frame (5) using two M6 x 16mm Bolts (26). Attach
the other end of the Seat to the Seat Frame with
an M6 x 50mm Bolt (23) and an M6 Washer (34).
9
38
39
26
29
Page 6
7
6
13
8
Large Hole
9
10
Adjustment
Holes
14
32
Lubricate
14
14
15
15
14
1
35
36
5
4
Warning Decal
33
32
6. Thread the Backrest Adjustment Knob (13) into the
Bench Frame (1).
Press two 8mm Bushings (14) into the lower holes
in the Backrest Frames (8). Press two 8mm
Bushings into the holes in the Seat Frame (5).
Pull the Backrest Adjustment Knob (13) out as far
as it will go, and lower the Backrest Bracket (9)
between the two tubes on the Bench Frame (1).
Engage the Knob into an adjustment hole in the
Backrest Bracket.
Lubricate an M10 x 140mm Bolt (35) with grease.
Have a second person lift the Leg Lever (4). Attach
the lower holes in both the Backrest Frames (8)
and the two Plastic Plates (36) to the Seat Frame
(5) with the Bolt, two 12.5mm Spacers (15), and an
M10 Nylon Locknut (33) as shown. Make sure
that the Plastic Plates are oriented as shown.
Lubricate the other M10 x 140mm Bolt (35) with
grease. Attach the upper holes in both the
Backrest Frames (8) and the two Plastic Plates
(36) to the Bench Frame (1) with the Bolt, two M10
Washers (32), and an M10 Nylon Locknut (33).
Do not overtighten the M10 Nylon Locknuts
(33); the Backrest (10) must be able to pivot
easily.
See step 5. Tighten the M8 Nylon Locknuts (25)
and the M6 x 50mm Bolts (23) used in step 5.
5. Press the four 20mm x 40mm Inner Caps (12)
into the ends of the Backrest Frames (8). Orient
the Backrest Frames as shown. Note: The
indents in the Backrest Frames must be on
the indicated side.
Attach the Backrest Bracket (9) to the Backrest
Frames (8) with four M8 x 55mm Carriage Bolts
(24) and four M8 Nylon Locknuts (25). Do not
tighten the Nylon Locknuts yet.
Attach the Backrest (10) to the Backrest Frames
(8) with four M6 x 50mm Bolts (23) and four M6
Washers (34). Do not tighten the Bolts yet. The
Backrest must be oriented as shown.
5
23
12
12
10
8
24
9
34
24
Indents
25
34
23
6
2. Press a 50mm Square Outer Cap (22) onto each
end of the Rear Stabiliser (3).
Attach the Rear Stabiliser (3) to the Bench Frame
(1) with two M10 x 67mm Bolts (31), two M10
Washers (32), and two M10 Nylon Locknuts (33).
2
22
31
32
32
33
22
1
3
3
33
6
28
7
20
14
5
14
14
27
30
1
14
3. Press a 40mm x 50mm Inner Cap (20) into the
indicated end of the Seat Frame (5). Press four
8mm Bushings (14) into the indicated holes in the
Seat Frame and the Bench Frame (1).
Attach the Leg Lever Bracket (7) to the Seat Frame
(5) with the M10 x 45mm Adjustment Knob (28).
Attach the Seat Bracket (6) to the Seat Frame (5)
with an M10 x 80mm Bolt (27) and an M10 Nylon
Locknut (33).
Attach the Seat Bracket (6) to the Bench Frame (1)
with the M10 x 100mm Bolt (30) and an M10 Nylon
Locknut (33).
Do not overtighten the M10 Nylon Locknuts
(33); the Seat Bracket (6) must be able to pivot
easily.
4
37
4
37
14
19
Weight
Tube
19
37
27
Lubricate
33
7
4. Press three 50mm Square Inner Caps (37) into
the Leg Lever (4). Press two 25mm Round Inner
Caps (19) into the weight tube.
Press two 8mm Bushings (14) into the Leg Lever
Bracket (7).
Lubricate an M10 x 80mm Bolt (27) with grease.
Attach the Leg Lever (4) to the Leg Lever Bracket
(7) with the Bolt and an M10 Nylon Locknut (33).
Do not overtighten the Nylon Locknut; the Leg
Lever must pivot freely.
Page 7
81
REMOVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING
SAVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE
M10 Nylon Locknut (33)
12.5mm Spacer (15)
M8 Nylon Locknut (25)
M6 Washer (34)
M10 Washer (32)
M10 x 100mm Bolt (30)
M10 x 140mm Bolt (35)
M6 x 16mm Bolt (26)
M6 x 50mm Bolt (23)
M8 x 55mm Carriage Bolt (24)
M10 x 67mm Bolt (31)
M10 x 80mm Bolt (27)
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.
Page 8
11
22
31
33
3
22
32
32
12
34
23
34
25
25
23
14
35
12
36
8
13
22
22
32
32
31
2
18
17
16
17
18
14
26
15
14
15
14
5
28
23
34
27
7
33
14
32
20
27
30
6
10
24
24
9
26
32
33
14
33
19
37
4
37
19
37
38
39
41
33
14
1
14
21
40
18
18
17
16
17
29
EXPLODED DRAWING—Model No. PFEMBE33230 R0703A
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.
Key No. Qty. Description Key No. Qty. Description
1 1 Bench Frame
2 1 Front Stabiliser
3 1 Rear Stabiliser
4 1 Leg Lever
5 1 Seat Frame
6 1 Seat Bracket
7 1 Leg Lever Bracket
8 2 Backrest Frame
9 1 Backrest Bracket
10 1 Backrest
11 1 Seat
12 4 20mm x 40mm Inner Cap
13 1 Backrest Adjustment Knob
14 10 8mm Bushing
15 2 12.5mm Spacer
16 2 Pad Tube
17 4 19mm Round Inner Cap
18 4 Foam Pad
19 2 25mm Round Inner Cap
20 1 40mm x 50mm Inner Cap
21 1 50mm x 75mm Inner Cap
22 4 50mm Square Outer Cap
23 5 M6 x 50mm Bolt
24 4 M8 x 55mm Carriage Bolt
25 4 M8 Nylon Locknut
26 4 M6 x 16mm Bolt
27 2 M10 x 80mm Bolt
28 1 M10 x 45mm Adjustment Knob
29 1 45mm Square Inner Cap
30 1 M10 x 100mm Bolt
31 4 M10 x 67mm Bolt
32 6 M10 Washer
33 9 M10 Nylon Locknut
34 5 M6 Washer
35 2 M10 x 140mm Bolt
36 2 Plastic Plate
37 3 50mm Square Inner Cap
38 1 Curl Pad
39 1 Curl Frame
40 1 25mm Spring Clip
41 1 Weight Sleeve
# 1 Grease Pack
# 1 User’s Manual
# 1 Exercise Guide
PART LIST—Model No. PFEMBE33230 R0703A
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