Model No. PFANBE1425.0
Serial No.
Write 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 the telephone number on the warranty card accompanying this manual or contact
the establishment where you
purchased this product.
USER’S MANUAL
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
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IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
SSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
A
DJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
A
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
PART LIST/EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
The decal shown here has been
placed on the weight bench. If a decal
is missing, call the telephone number
on the warranty card accompanying
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 bench.
1. Read all instructions in this manual and all
arnings on the weight bench before using
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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. Inspect and properly tighten all parts regular-
ly. 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 while exercising.
9. The weight bench is designed to support a
maximum of 410 pounds, including a maximum user weight of 300 pounds. Do not use
more than 110 pounds of weight with the
weight bench.
10. Always make sure that the locking pin is fully
inserted into the pivot bracket and the frame
before exercising.
11. 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
hank you for selecting the versatile PROFORM
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80 weight bench. The weight bench is designed to
elp develop the major muscle groups of the upper
h
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, call the telephone number on the
ASSEMBLED DIMENSIONS:
Height: 54 in. / 137 cm
Width: 18 in. / 46 cm
Depth: 40 in. / 102 cm
®
P
X
arranty card accompanying this manual. To help us
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assist you, please note the product model number and
erial number before calling. The model number is
s
PFANBE1425.0. The serial number can be found on a
decal attached to the weight bench (see the front
cover of this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Backrest
Seat
Locking Pin
Pivot Bracket
Foam Pad
Front Leg
4
M10 x 63mm Bolt (16)
M10 x 85mm Bolt (23)
M10 x 20mm Bolt (25)
M6 Washer (22)
M10 Nylon Locknut (19)
M4 x 16mm Screw (28)
M10 x 70mm Bolt (26)
M10 x 63mm Carriage Bolt (18)
M6 x 60mm Bolt (17)
M6 x 16mm Bolt (24)
M10 Washer (20)
M10 Large Washer (27)
PART IDENTIFICATION CHART
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
the key number of the part, from the PART LIST on page 11 of this manual.
preassembled for shipping purposes. If you cannot find a part in the parts bags, check to see if it has
been preassembled.
Note: Some parts may have been
5
ASSEMBLY
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.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
he included grease, and the following tools
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(not included) may be required for assembly:
• Two adjustable wrenches
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• 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.
1.
Before assembling the weight bench, make
sure that you understand the information in
the box above.
Attach the Front Stabilizer (29) to the Front Leg (2)
with two M10 x 63mm Carriage Bolts (18) and two
M10 Nylon Locknuts (19).
in the Stabilizer and the name decal on the
Front Leg are in the positions shown. Do not
tighten the Locknuts yet.
Make sure the indents
• 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
Name
2
19
29
Decal
19
Indents
2. Attach the Frame (1) to the Front Leg (2) with two
M10 x 63mm Bolts (16), two M10 Large W
(27), and two M10 Nylon Locknuts (19). Do not
tighten the Locknuts yet.
ashers
18
2
27
1
19
2
16
27
6
3. Attach the Rear Stabilizer (4) to the Rear Leg (3)
with two M10 x 63mm Carriage Bolts (18) and two
10 Nylon Locknuts (19). M
M
in the Stabilizer, and the Rear Leg are oriented
s shown. Do not tighten the Locknuts yet.
a
ake sure the indents
3
Indents
18
arning
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Decal
19
1
Attach the Rear Leg (3) to the Frame (1) with two
M10 x 20mm Bolts (25) and two M10 Washers
(20).
Tighten the M10 Nylon Locknuts (19) used in
steps 1–3.
4. Insert a Pad Tube (10) into the Front Leg (2). Wet
the ends of the Pad Tube with soapy water. Slide
two Foam Pads (9) onto the ends of the Pad
Tube.
Repeat this step with the other Pad Tube (10).
5. Attach the Pivot Bracket (6) to the Backrest
Frame (5) with two M10 x 70mm Bolts (26) and
two M10 Nylon Locknuts (19). Do not tighten the
Locknuts yet.
4
4
9
5
3
9
1
10
5
0
2
25
9
10
2
Insert the Pivot Bracket (6) into the slot in the
Frame (1).
Lubricate the M10 x 85mm Bolt (23) with grease.
6.
Attach the Backrest Frame (5) to the Frame (1)
with the Bolt and an M10 Nylon Locknut (19). Do
not overtighten the Locknut; the Backrest
Frame must be able to pivot easily.
Attach the tether on the Locking Pin (21) to the
bottom of the Frame (1) with the M4 x 16mm
Screw (28).
Insert the Locking Pin (21) into the Frame (1) and
through an adjustment hole in the Pivot Bracket
(6).
Attach an M10 x 20mm Bolt (25) and an M10
Nylon Locknut (19) to the last hole in the Pivot
Bracket (6).
ighten the M10 Nylon Locknuts (19) used in
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step 5.
19
26
6
21
6
Slot
1
5
19
1
19
23
28
25
6
7
7. Attach the Backrest (7) to the Backrest Frame (5)
with four M6 x 16mm Bolts (24).
Backrest is oriented as shown.
Make sure the
7
7
24
5
24
8. Attach the Seat (8) to the Frame (1) with four M6
x 60mm Bolts (17) and four M6 Washers (22).
Make sure the wide end of the Seat is on the
side shown.
9. Make sure all parts are properly tightened
before you use the weight bench.
8
1
22
22
17
8
Wide
End
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 9 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.
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate
ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ADJUSTING THE BACKREST
The Backrest (7) can be used in a declined, a level,
or any of four inclined positions. To adjust the
Backrest, remove the Locking Pin (21) from the
Frame (1). Move the Backrest to the desired position
and reinsert the Locking Pin into the Frame and an
adjustment hole in the Pivot Bracket (6).
WARNING: Always make sure the
Locking Pin (21) is fully inserted through the
Frame (1) and the Pivot Bracket (6).
1
21
Adjustment
Holes
7
6
8
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
o increase the size and strength of your muscles,
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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 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 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 exercise will reshape and strengthen your body
op your heart and lungs.
, plus devel
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
s well as the number of repetitions or sets completed,
a
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.
9
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
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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.
10
1
4
12
12
18
19
3
19
20
20
25
21
13
19
23
13
28
19
19
27
27
16
22
22
17
17
17
8
14
9
9
11
11
2
9
10
11
11
29
12
12
19
18
19
7
15
24
5
24
6
26
19
19
25
PART LIST/EXPLODED DRAWING—Model No. PFANBE1425.0 R1205A
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2 1 Front Leg
3 1 Rear Leg
4 1 Rear Stabilizer
5 1 Backrest Frame
6
7 1 Backrest
8
9
10 2 Pad Tube
11 4 19mm Round Inner Cap
12
13
14 1 45mm Square Inner Cap
15
16
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
1
4
4
4
1
2
Pivot Bracket
Seat
Foam Pad
50mm Round Outer Cap
50mm Square Inner Cap
25mm x 50mm Inner Cap
M10 x 63mm Bolt
17 4 M6 x 60mm Bolt
18 4 M10 x 63mm Carriage Bolt
19 10 M10 Nylon Locknut
20 2 M10 Washer
21 1 Locking Pin
22 4
23 1 M10 x 85mm Bolt
4
1
1
1
1
24
25 3
26 2 M10 x 70mm Bolt
27 2 M10 Large Washer
28
29
# 1 User’s Manual
#
#
M6 Washer
M6 x 16mm Bolt
M10 x 20mm Bolt
M4 x 16mm Screw
Front Stabilizer
Exercise Guide
Grease Pack
11
ORDERING REPLACEMENT PARTS
To order replacement parts, please call the telephone number on the warranty card accompanying this manual.
o help us assist you, be prepared to provide the following information:
T
• the MODEL NUMBER of the product (PFANBE1425.0)
the NAME of the product (PROFORM XP 80 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 EXPLODED DRAWING on page
11 of this manual)
Part No. 235552 R1205A
Printed in China
2005 ICON IP, Inc,
©
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