ProForm G880 PFEVBE4805.0 User Manual
Part No. 232345 R1005A Printed in China © 2005 ICON IP, Inc.
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manu
-
al for future reference.
Model No. PFEVBE4805.0
Serial No.
W
rite the serial number in the
space above for reference.
Serial Number Decal (under seat)
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:
Or write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
email: csuk@iconeurope.com
USER’S MANUAL
08457 089 009
If you encounter any difficulties with this product, or if you need to order replacement parts, call the ICON Health
&
Fitness, Ltd. office, or write:
ICON Health & Fitness, Ltd.
Unit 4
R
evie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
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:
1. the MODEL NUMBER of the product (PFEVBE4805.0)
2. the NAME of the product (PROFORM G880 weight bench)
3. the SERIAL NUMBER of the product (see the front cover of this manual)
4. the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LISTand EXPLODED DRAWING in the
centre of this manual)
ORDERING REPLACEMENT PARTS
08457-089009
WARNING DECAL PLACEMENT
272
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
I
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
CABLE DIAGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHARTand a PART LIST/EXPLODED DRAWING is attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PARTLIST/EXPLODED DRAWING before beginning assembly.
TABLE OF CONTENTS
The decal shown here has been placed on
the weight bench. If the decal is missing or
illegible, please call our Customer Service
Department at 08457 089 009 and order a free
replacement decal. Apply the decal in the
location shown.
MONDAY
D
ate:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
26
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.
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. 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 weight bench
to mount, dismount, and use the weight
bench.
5. Make sure all parts are properly tightened
each time the weight bench is used. Replace
any worn parts immediately.
6. Keep children under 12 and pets away from
the weight bench at all times.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.
9. 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.
10. Always set both safety spotters at the same
height.
11. Make sure that the set screws attaching the
Olympic weight adapters are properly tightened each time the adapters are used.
12. The weight bench is designed to support a
maximum user weight of 136 kg (300 lbs) and
a maximum total weight of 277 kg (610 lbs).
Do not place more than 141 kg (310 lbs) on
the barbell guides or safety spotters. Do not
place more than 68 kg (150 lbs) on the weight
carriage, the leg lever, or the curl bar. Note:
The weight bench does not include weights.
13. Always place an equal amount of weight on
each side of the weight carriage or barbell.
14. Always secure the weights with the weight
clips when they are mounted on the weight
carriage or barbell.
15. Always lower the weight carriage in a controlled manner; never let the weight carriage
drop.
16. Always remove the lat bar when performing
an exercise that does not require the use of
the lat bar.
17. Always move your bench out of the way
when performing an exercise that does not
use the bench.
18.
Use the curl bar only with the weight clips
provided with the bench.
19.
Always make sure the backrest bracket is
fully engaged before using the backrest.
20.
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.
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
IMPORTANT PRECAUTIONS
3
MONDAY
D
ate:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
ASSEMBLED DIMENSIONS:
Height: 84 in. / 213 cm
Width: 84 in. / 213 cm
Depth: 97 in. / 246 cm
25
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
w
ithout 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. The
chart on pages 26 and 27 of this manual can be photocopied and used to schedule and record your workouts. 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)
4
BEFORE YOU BEGIN
Safety Spotter
Curl Pad
Locking Bar
Guide Bar
Leg Lever
Seat
Barbell
Curl Bar
Backrest
Weight Carriage
Storage Tube
Butterfly Arm
Lat Bar
Ankle Strap
Foot Plate
Thank you for selecting the versatile PROFORM
®
G
880 weight bench. The weight bench offers an
impressive array 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 bench will help you to 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
D
epartment at 08457 089 009.To help us assist you,
please note the product model number and serial
number before calling. The model number is
PFEVBE4805.0. The serial number can be found on a
decal attached to the weight bench (see the front
cover of this manual for the location of the decal).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Right Side
Left Side
Note: The “right side” and the “left side” are determined relative to a person sitting on the bench;
they do not correspond to right and left on the drawings in the manual.
24
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 ef
ficient way to get a complete and
well-balanced fitness program.
An example of a bal-
anced program is:
• Plan strength training workouts on Monday,
W
ednesday, and Friday.
•
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.
•
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 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
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 accompany
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles af
fected. See 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.
5
1.
Attach a Base Cap (47) to the Stabilizer (2) with
an M4 x 16mm Screw (107) and an M10 x 25mm
Screw (121). Attach another Base Cap to the
Stabilizer in the same manner.
Attach the Stabilizer (2) to the Bench Frame (1)
with two M10 x 92mm Carriage Bolts (111) and
two M10 Nylon Locknuts (97); and with two M10
x 68mm Bolts (1
13), two M10 W
ashers (99), and
two M10 Nylon Locknuts.
Do not tighten the
Locknuts yet.
2. Attach the Small Base Cap (13) to the Bench Leg
(3) with an M4 x 16mm Screw (107).
Attach the Bench Leg (3) to the Bench Frame (1)
with two M10 x 68mm Bolts (113), two M10
Washers (99), and two M10 Nylon Locknuts (97).
Tighten the four M10 Nylon Locknuts (97)
used in step 1.
Before beginning assembly, carefully read the
following information and instructions:
•
Assembly requires two people.
•
For help identifying small parts, use the PART
IDENTIFICATION CHART
.
• 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 wrenches
• 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.
M
ake Things Easier for Yourself
T
his 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, make sure you understand the information in the box above.
Note: Some parts described in the assembly steps may be pre-assembled.
ASSEMBLY
1
97
113
47
2
47
99
99
97
1
111
107
121
2
3
1
113
107
97
97
13
99
TROUBLESHOOTING
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediatel
y. The weight bench can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.
TIGHTENING THE CABLES
W
oven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. If there is
slack in the cables before resistance is felt, the cables should be tightened. Slack can be removed from the
cables in several ways:
23
3. Attach the Leg Lever Bracket (5) to the Bench
Frame (1) with two M10 x 68mm Bolts (113) and
t
wo M10 Nylon Locknuts (97).
A
ttach the Weight Tube (25) to the Leg Lever (4)
with an M8 x 58mm Bolt (106), two M8 Washers
(100), a 10mm Spacer (30), and an M8 Nylon
Locknut (96).
Apply grease to an M10 x 68mm Bolt (113).
Attach the Leg Lever (4) to the Leg Lever Bracket
(5) with the Bolt and an M10 Nylon Locknut (97).
Do not overtighten the Locknut; the Leg Lever
must be able to pivot easily.
5. Attach the Backrest Bracket (7) to the Backrest
Tubes (8) with four M10 x 45mm Bolts (112), four
M10 Washers (99), and four M10 Nylon Locknuts
(97). Make sure the Backrest Tubes are orient-
ed so that the indicated holes are closer to
the bottom. Do not tighten the Locknuts yet.
4. Apply grease to an M10 x 78mm Bolt (110). Align
the lower hole in the Adjustment Lever (11) with
the indicated tube on the Bench Frame (1). Attach
the Adjustement Lever with the Bolt and an M10
Nylon Locknut (97).
Do not overtighten the
Locknut; the Adjustment Lever must be able
to pivot easily.
See the inset drawing. Hold the handle on the
Adjustment Lever (11) so that the upper hole is
above the Bench Frame (1). Tighten the M10 x
62mm Flat Head Screw (27) through the
Adjustment Lever, above the Bench Frame.
Make
sure that the threads of the Screw show
through the Adjustment Lever. Do not overtighten the Screw.
6
3
4
4
30
100
25
96
100
5
97
113
113
1
Grease
Grease
Tube
106
1
97
110
11
5
8
8
99
99
Holes
112
112
97
97
7
See drawing 1. To tighten the cables, remove the
M10 Nylon Locknut (97) and the M10 x 45mm Bolt
(112) from the lower 90mm Pulley (90), Small Cable
Trap (125), two Half Finger Guards (133), and the
Pulley Plates (72). Reattach the Pulley, the Cable
Trap, and two Half Finger Guards at a set of holes
closer to the center of the Pulley Plates with the Bolt
and Locknut.
Make sure the Cable Trap is oriented
to hold the Low Cable (82) in the groove of the
Pulley.
See drawing 2. Additional slack can be removed
from the cables by tightening a cable into the M6
Nylon Locknut (124) inside a Cable End Clip (85). To
do this, first pull the Clip Cover (84) back. Then, hold
the crimp on the Cable with a pair of pliers and insert
a screwdriver between the Locknut and the Clip.
Rotate the screwdriver, the Clip, and the Locknut
together until the slack is removed. Replace the
Cover over the clip.
Do not overtighten the cables. If a cable slips off the pulleys repeatedly
, it may have become twisted.
Remove the cable and re-install
it.
If the cables need to be replaced, see ORDERING REPLACEMENT
PARTS on the back cover of this manual.
97
1
2
90
82
112
72
125
133
133
84
124
85
Cable
27
1
1
1
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