Model No. HGBE8991.1
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www.proform.com
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Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal
QUESTIONS?
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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:
1-888-553-1333
Mon.–Fri., 6 a.m.–6 p.m. MST
ON THE WEB:
www.proformservice.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
EFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
B
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decal shown here has
been placed on the weight
bench in the indicated
location. If the 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, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: 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.
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 a 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. Keep children under 12 and pets away from
the weight bench at all times.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
7. Make sure the adjustment knobs are fully
engaged into the adjustment brackets before
using the weight bench.
8. Always wear athletic shoes for foot protection while exercising.
9. The weight bench is designed to support a
maximum user weight of 250 pounds and a
maximum of 210 pounds of weights.
10. 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 EXECUTIVE BY
PROFORM®weight bench. The weight bench is
designed to help you develop the major muscle groups
of the upper body. Whether your goal is a shapely fig-
re, an increase in muscle size and strength, or a
u
healthier cardiovascular system, the weight bench will
help you 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, see the front cover of this manual. To help us assist you, please note the product
Backrest
model number and serial number before calling. The
model number is HGBE8991.1. The serial number can
be found on a decal attached to the weight bench (see
the front cover of this manual).
To avoid a registration fee for any service needed
under warranty, you must register the weight
bench at www.proformservice.com/registration.
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Seat
Wheel
Adjustment Bracket
Bench Frame
4
M10 Nylon Locknut (20)
M6 Washer (23)
M10 x 44mm Bolt (15)
M10 x 231mm Hex Bolt (14)
M10 x 64mm Carriage Bolt (16)
M6 x 63mm Screw (19)
M6 x 38mm Screw (21)
M6 x 16mm Screw (17)
M10 x 46mm Button Bolt (18)
M10 Washer (22)
PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number
in parentheses below each part is the key number of the part from the PART LIST on
page 14 of this manual.
shipping purposes. If you cannot find a part in the parts bags, check to see if it
as been pre-assembled.
h
Important: Some parts may have been pre-assembled for
5
ASSEMBLY
Make Things Easier for Yourself
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
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.
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.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
1. Before beginning, make sure that you under-
stand the information in the box above. Note:
Some parts described in the assembly steps
may be pre-assembled.
Press a 50mm Square Inner Cap (10) into each
end of the Rear Stabilizer (1).
Attach the Rear Stabilizer (1) to the indicated end
of the Bench Frame (2) with two M10 x 64mm
Carriage Bolts (16) and two M10 Nylon Locknuts
(20).
• As you assemble the weight bench, make sure all
arts are oriented as shown in the drawings.
p
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
In addition to the included allen wrench, assembly requires the following tools (not included):
• Two adjustable wrenches
• One rubber mallet
• Lubricant, such as grease or petroleum jelly.
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
16
10
10
1
20
2
2. Press a 50mm Square Inner Cap (10) into each
end of the Front Stabilizer (3).
Attach the two Wheels (13) to the brackets on the
Front Stabilizer (3) with two M10 x 46mm Bolts
(18) and two M10 Nylon Locknuts (20).
Attach the Front Stabilizer (3) to the indicated end
of the Bench Frame (2) with two M10 x 64mm
Carriage Bolts (16) and two M10 Nylon Locknuts
(20).
20
2
20
10
2
10
3
18
13
16
18
20
13
6
3. Press a 50mm Thick Square Inner Cap (11) into
each end of the Seat Frame (4).
Orient the Seat (7) as shown. Attach the Seat to
he Seat Frame (4) with two M6 x 16mm Screws
t
(17), an M6 x 63mm Screw (19), and an M6
Washer (23).
3
Wide
End
11
7
4
11
23
17
19
4. Press two 1” Square Inner Caps (12) into each
Backrest Frame (6).
Orient the Backrest Frames (6) exactly as shown.
Attach the Adjustment Bracket (5) to the Backrest
Frames with four M10 x 44mm Bolts (15) and
four M10 Nylon Locknuts (20).
5. Orient the Backrest (8) as shown. Attach the
Backrest to the Backrest Frames (6) with four M6
x 38mm Screws (21) and four M6 Washers (23).
Note: If the holes in the Backrest Frames do not
line up with the holes in the Backrest, go back to
assembly step 4, loosen the M10 Nylon Locknuts
(20), adjust the positions of the Backrest Frames,
and then retighten
the Nylon Locknuts.
4
12
6
5
6
6
6
15
12
20
20
5
8
23
Wide
23
21
21
23
23
21
End
21
7
6. Refer to the inset drawing. Pull out the indicat-
ed Adjustment Knob (9) as far as possible. Tip
he Seat (7) toward the Knob, and insert the Seat
t
Frame (4) between the two tubes of the Bench
rame (2) as shown. M
F
the Seat Frame is under the right tube.
slide the Seat Frame forward until the indicated
hole is aligned with the small tube on the Bench
Frame. Then, release the Adjustment Knob so
that it engages one of the adjustment holes in the
Seat Frame.
Next, pull out the other Adjustment Knob (9) as
far as possible. Insert the Adjustment Bracket (5)
between the two tubes of the Bench Frame (2),
and then release the Adjustment Knob so that it
engages one of the middle adjustment holes in
the Adjustment Bracket.
Lubricate the M10 x 231mm Hex Bolt (14). Attach
the Backrest Frames (6) and the Seat Frame (4)
to the Bench Frame (2) with the Bolt, two M10
Washers (22), and an M10 Nylon Locknut (20).
Do not overtighten the Nylon Locknut; the
Seat Frame and the Backrest Frames must be
able to pivot easily.
ake sure that the pin on
Next,
6
2
22
14
Lubricate
7
5
2
4
Hole
9
2
6
9
Tube
Pin
0
2
2
4
9
7. Make sure that all parts are properly tightened before you use the weight bench. The use of the remain-
ing parts will be explained in ADJUSTMENTS, starting on the following page.
8
ADJUSTMENTS
The weight bench is designed to be used with the weight rack (HGBC5991/HGBM5991/HGBO5991) and set of
dumbbells (HGWT0591) included with the HIDDEN GROVE furniture. The steps below explain how the weight
bench can be adjusted. See EXERCISE GUIDELINES on page 11 for important exercise information.
ake sure that all parts are properly tightened each time the weight bench is used. Replace any worn parts
M
immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not
use solvents.
ADJUSTING THE SEAT
7
To adjust the Seat (7), pull out the front Adjustment
Knob (9) as far as possible. Move the Seat to the
desired position, and then release the Adjustment
Knob so that it engages one of the adjustment holes
in the Seat Frame.
9
WARNING: Make sure that the
Adjustment Knob (9) is fully inserted into an
adjustment hole in the Seat Frame (4) before
using the weight bench.
ADJUSTING THE BACKREST
The Backrest (8) can be used in a declined position,
a level position, or one of four inclined positions. To
adjust the Backrest, pull out the rear Adjustment Knob
(9) as far as possible. Move the Backrest to the
desired position, and then release the Adjustment
Knob so that it engages one of the adjustment holes
in the Adjustment Bracket.
WARNING: Make sure that the
Adjustment Knob (9) is fully inserted into an
adjustment hole in the
before using the weight bench.
Adjustment Bracket (5)
8
9
Adjustment
Holes
5
9
STORING THE WEIGHT BENCH
o store the weight bench, place the Wheels (13) in
T
the base bracket on the weight rack included with the
IDDEN GROVE furniture. Lift the Rear Stabilizer (1)
H
so that it rests between the uprights.
Uprights
13
Base
Bracket
1
10
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 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 Training
Cross training is an ef
well-balanced fitness program.
anced program is:
• Plan weight training workouts on Monday,
ednesday, and Friday.
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
cycling or swimming, on Tuesday and Thursday.
Rest from both weight training and aerobic exercise
•
for at least one full day each week to give your body
time to regenerate.
ficient way to get a complete and
An example of a bal-
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
fective exercise program.
ef
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.
The repetitions in each set should be performed
smoothly and without pausing.
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.
This requires moving
.
The exertion stage of
The combination of weight training and aerobic exer
cise will reshape and strengthen your body
op your heart and lungs.
, plus devel
Rest for a short period of time after each set.
-
-
resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
11
The ideal
• Rest for one minute after each set for a toning work-
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A
out.
Rest for 30 seconds after each set for a weight loss
•
workout.
lan to spend the first couple of weeks familiarizing
P
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
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. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
R. Latissimus Dorsi (mid back)
Spinae Erectors (lower back)
S.
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
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. The
chart on page 13 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, the exercises performed, the weight 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.
12
MONDAY
ate:
D
/ /
EXERCISE WEIGHT SETS REPS
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
Make photocopies of this page for scheduling and recording your workouts.
13
PART LIST—Model No. HGBE8991.1 R0305A
Key No. Qty. Description Key No. Qty. Description
1 1 Rear Stabilizer
2 1 Bench Frame
3
4 1 Seat Frame
5 1 Adjustment Bracket
6 2 Backrest Frame
7 1 Seat
8 1 Backrest
9 2 Adjustment Knob
10 4 50mm Square Inner Cap
11 2 50mm Thick Square Inner Cap
12 4 1” Square Inner Cap
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.
1 Front Stabilizer
13 2 Wheel
14 1 M10 x 231mm Hex Bolt
5 4 M10 x 44mm Bolt
1
16 4 M10 x 64mm Carriage Bolt
17 2 M6 x 16mm Screw
18 2 M10 x 46mm Button Bolt
19 1 M6 x 63mm Screw
20 11 M10 Nylon Locknut
21 4 M6 x 38mm Screw
22 2 M10 Washer
23 5 M6 Washer
# 1 User’s Manual
14
1
2
3
4
5
6
6
7
8
9
9
10
10
10
10
11
11
12
12
21
21
21
14
20
20
16
17
18
16
18
20
20
20
20
20
19
13
13
22
22
23
23
23
23
23
15
EXPLODED DRAWING—Model No. HGBE8991.1 R0305A
15
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give
the following information when calling:
• The MODEL NUMBER of the product (HGBE8991.1)
• The NAME of the product (EXECUTIVE BY PROFORM weight bench)
• The SERIAL NUMBER of the product (see the front cover of this manual)
• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING on pages 14 and 15 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 conse
quential 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. Accordingly, the above limitation
may not apply to you.
-
This warranty gives you specific legal rights.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 208610 R0305A
ou may also have other rights which vary from state to state.
Y
2001 ICON IPs, Inc.
Printed in China
©
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