Pro-Form G700, PFEMBE33230 User Manual

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: [phone]

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

[e-mail]

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

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.

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.