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Model No. PFB38030
Serial No.
Write the serial number in the
space above for future 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, we
will guarantee complete satisfaction through direct assistance from our factory.
USER’S MANUAL
TO AVOID DELAYS, PLEASE
CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE.
The trained technicians on our
customer hot line will provide
immediate assistance, free of
charge.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
TABLE OF CONTENTS
To prevent the risk of the rack tipping
or sliding, which may cause injury,
mount this bracket onto the rack base
before performing press exercises.
WARNING
!
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: APART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING is attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
The warning decals shown
here have been placed on the
weight bench in the locations
shown. If a decal is missing or
illegible, please call our
Customer Service Department
toll-free at 1-800-999-3756,
Monday through Friday
until 6 p.m. Mountain Time, to
order a free replacement decal.
Place the decal on the weight
bench in the location shown.
, 6 a.m.
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 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 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.
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 300 pounds and a
maximum total weight of 610 pounds. Do not
place more than 310 pounds on the barbell
or safety spotters. Do not place more than
150 pounds on the leg lever or curl bar. Note:
The weight bench does not include weights.
13. Always place an equal amount of weight on
each side of the barbell.
14. Always secure the weights with the weight
clips when they are mounted on the barbell.
15. Always make sure the backrest bracket is
fully engaged before using the backrest.
16. Always mount the “L”-bracket onto the center base before performing press exercises.
17. Always move your bench out of the way
when performing an exercise that does not
use the bench.
9. Use the curl bar only with the weight clips
provided with the bench.
10. Always set both barbell guides and both
safety spotters at the same height.
18. 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 PROFORM
820 weight bench. The weight bench offers an
C
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.
tions, please call our Customer Service Department
Right Side
Locking Bar
If you have additional ques-
®
toll-free at 1-800-999-3756, Monday through Friday,
a.m. until 6 p.m. Mountain Time (excluding holidays).
6
To help us assist you, please note the product model
number and serial number before calling. The model
number is PFB38030. 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.
ASSEMBLED
DIMENSIONS:
Height: 75 in.
Width: 84 in.
Length: 30 in.
Guide Bar
Curl Pad
Seat
Leg Lever
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.
Left Side
Barbell
Upright
Backrest
Safety Spotter
Curl Bar
4
ASSEMBLY
ake Things Easier for Yourself
M
his manual is designed to ensure that the
T
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.
The following tools (not included) are 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
• 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 beginning, make sure you understand the information in the box above.
Note: Some parts described in the assembly steps may be pre-assembled.
Press a Notched Square Inner Cap (18) into the
end of the Bench Frame (1). Attach a Base Cap
(9) to the Stabilizer (2) with an M4 x 16mm Screw
(58) and an M10 x 25mm Button Screw (78).
Attach another Base Cap to the Stabilizer in
the same manner.
Attach the Stabilizer (2) and the “L”-bracket (76)
to the Bench Frame (1) with two M10 x 95mm
Carriage Bolts (61) and two M10 Nylon Locknuts
(69). Secure the Stabilizer to the Bench Frame
with two M10 x 68mm Button Bolts (79), two M10
Washers (67), and two M10 Nylon Locknuts.
not tighten the Locknuts yet.
.
Do
• 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.
1
69
1
18
2
79
67
79
9
2
61
1
67
76
69
67
58
78
9
2. Press a Thin Notched Square Inner Cap (86) into
the bottom of the Bench Leg (3). Attach the Small
Base Cap (80) to the Bench Leg with an M4 x
16mm Screw (58).
Attach the Bench Leg (3) to the Bench Frame (1)
with two M10 x 68mm Button Bolts (79), two M10
Washers (67), and two M10 Nylon Locknuts (69).
69
69
3
80
86
58
5
3. Attach the Leg Lever Bracket (7) to the Bench
Frame (1) with two M10 x 81mm Button Bolts
75) and two M10 Nylon Locknuts (69).
(
ress two 50mm Square Inner Caps (17) into the
P
Leg Lever (4). Press a 25mm Round Inner Cap
(20) into the indicated end of the Weight Tube (11).
Attach the Weight Tube (11) to the Leg Lever (4)
with an M8 x 63mm Button Bolt (71), two M8
Washers (73), a 13mm Spacer (25), and an M8
Nylon Locknut (72). Press a 25mm Round Angled
Cap (24) onto the Weight Tube.
Lubricate the M10 x 73mm Button Bolt (70) with
grease. Attach the Leg Lever (4) to the Leg Lever
Bracket (7) with the Bolt and an M10 Nylon
Locknut (69).
the Leg Lever must be able to pivot easily.
Do not overtighten the Locknut;
3
69
4
7
20
1
72
73
73
11
17
1
24
25
71
7
Lubricate
70
75
4. Lubricate an M10 x 81mm Button Bolt (75) with
grease. Attach the lower hole in the Adjustment
Lever (8) to the tube on the bottom of the Bench
Frame (1) with the Bolt and an M10 Nylon Locknut
(69). Do not overtighten the Locknut; the
Adjustment Lever must be able to pivot easily.
Hold the handle on the Adjustment Lever (8) so
that the upper hole is above the Bench Frame (1).
Slide the M10 x 65mm Flat Head Screw (77)
through the indicated side of the Lever, over the
Bench Frame, and tighten it into the other side of
the Adjustment Lever. Make sure that the threads
of the Screw show through the Adjustment
Lever. Do not overtighten the Screw.
Press four 25mm Square Inner Caps (19) into the
5.
ends of the Backrest Tubes (6).
Attach the Backrest Bracket (10) to the Backrest
Tubes (6) with four M10 x 45mm Button Bolts
(74), four M10 Washers (67), and four M10 Nylon
Locknuts (69).
are oriented so that the indicated holes are
closer to the bottom. Do not tighten the
Locknuts yet.
Make sure the Backrest Tubes
4
1
Tube
69
8
Handle
Lubricate
5
Holes
74
67
77
75
19
6
67
19
69
10
74
69
6
6. Insert the Backrest Bracket (10) through the slot
in the Bench Frame (1) and under the Adjustment
ever (8). M
L
Head Screw (77) is in a notch under the
ackrest Bracket.
B
Lubricate an M10 x 155mm Button Bolt (85) with
grease. Attach the Backrest Tubes (6) to the
Bench Frame (1) with the Bolt, two M10 Washers
(67), and an M10 Nylon Locknut (69). Do not
overtighten the Locknut; the Backrest Tubes
must be able to pivot easily.
ake sure that the M10 x 65mm Flat
6
6
69
67
1
67
8
10
77
85
Lubricate
7. Attach the Backrest (12) to the Backrest Tubes
(6) with four M6 x 38mm Screws (64) and four M6
Washers (68).
Tighten the six M10 Nylon Locknuts (69) used
in step 5.
7
12
6
68
68
64
64
Attach the Seat (13) to the Bench Frame (1) with
8.
an M6 x 63mm Screw (65), an M6 W
and two M6 x 16mm Screws (63).
asher (68),
8
13
1
68
63
65
7
9. Slide a Pad Tube (50) into a hole in the Leg
Lever (4). Wet both sides of the Pad Tube with
oapy water. Slide two Large Foam Pads (51)
s
onto the Pad Tube as shown. Press two Large
ad Caps (53) into the Pad Tube. R
P
the other Pad Tube and the Leg Lever.
Slide the Long Pad Tube (82) into the hole in the
Leg Lever Bracket (7). Wet both sides of the Pad
Tube with soapy water. Slide two Small Foam
Pads (52) onto the Tube as shown. Press two
Small Pad Caps (54) into the Pad Tube.
epeat with
9
5
51
54
3
4
50
50
52
7
82
52
51
53
54
10. Attach the Curl Pad (14) to the Curl Post (5) with
two M6 x 16mm Screws (63).
11. Press a Round Angled Bushing (45) into a Rack
Foot (35). Press a 25mm Round Inner Cap (20)
into an Right Upright (62).
Attach a Guide Bar (32) to the Rack Foot (35)
with an M10 x 30mm Button Screw (56) and an
M10 Washer (67). Tighten the Screw.
Using a rubber mallet, tap the Right Upright (62),
which has numbers on the indicated side, onto
the Rack Foot (35). Attach the Right Upright to
the Rack Foot with two M10 x 65mm Button Bolts
(60), four M10 Washers (67), and two M10 Nylon
Locknuts (69). Make sure the Bolts are inserted
from the side shown. Do not tighten the
Locknuts yet.
10
14
5
63
11
32
62
Numbers
20
Repeat this step with the Left Upright (31 [not
shown]), Guide Bar (32), and Rack Foot (35).
Insert the M10 x 65mm Button Bolts (60) from
the other side.
67
69
67
45
35
67
56
67
67
60
8
12. Attach a Base Cap (9) and a Rear Support (29) to
the a Base (28) with two M10 x 93mm Button
olts (48), an M10 Washer (67), an M10 Nylon
B
Locknut (69), an M10 Nylon Jamnut (26), and an
4 x 16mm Screw (58).
M
12
29
Repeat this step with the other Base (28) and
Rear Support (29).
13. Attach a Base (28) to the Center Base (27) with
three M10 x 68mm Button Bolts (79), three M10
Washers (67), and two M10 Nylon Locknuts (69).
Do not tighten the Locknuts yet.
Attach the other Base (28) to the Center Base
(27) in the same manner.
13
27
69
69
28
48
67
69
58
48
9
26
14. Attach the Crossbar (30) to a Rear Support (29)
with two M10 x 68mm Button Bolts (79), two M10
Washers (67), and two M10 Nylon Locknuts (69).
Do not tighten the Locknuts yet.
Attach the Crossbar (30) to the other Rear
Support (29) in the same manner.
14
30
79
28
79
67
29
79
67
69
67
9
15. Using a rubber mallet, tap the left Rack Foot (35)
into the indicated Base (28). Attach the Foot to
he Base with two M10 x 65mm Button Bolts (60),
t
four M10 Washers (67), and two M10 Nylon
ocknuts (69). D
L
Attach the Left Upright (31) to the Rear Support
(29) with two M10 x 68mm Button Bolts (79) and
two M10 Nylon Locknuts (69). Do not tighten the
Locknuts yet.
o not tighten the Locknuts yet.
15
3
79
1
Attach the right Rack Foot (not shown) and
Right Upright (not shown) in the same manner.
16. Attach the Right Spotter Hook (39) to a Safety
Spotter (38) with an M8 x 12mm Shoulder Bolt (57)
and an M8 Nylon Locknut (72). Make sure the
bolt head is on the same side as the handle.
Slide the Safety Spotter (38) onto the right Guide
Bar (32) and engage the Right Spotter Hook (39)
into an adjustment hole near the bottom of the
Right Upright (62).
16
38
72
39
79
60
35
Handle
57
67
67
69
69
29
28
67
69
40
38
Assemble the Left Spotter Hook (40) and a
Safety Spotter (38) in the same manner.
17. Identify the Left and Right Barbell Gliders (37, 81)
by the position of the screw holes.
Slide each Barbell Glider (37, 81) onto the Guide
Bar (32) next to the indicated Upright (31, 62).
Make sure the Barbell Gliders are oriented as
shown.
10
17
Screw
Hole
32
32
62
Adjustment Hole
81
62 31
37
32
Screw
Hole
18. Press a Top Bracket Bushing (55) into the Top
Bracket (36). Using a rubber mallet, tap the Top
racket onto the Left Upright (31) and the Guide
B
Bar (32).
18
5
67
6
36
Attach the Top Bracket (36) to the Left Upright
(31) with two M10 x 65mm Button Bolts (60), four
M10 Washers (67), and two M10 Nylon Locknuts
Do not tighten the Locknuts yet.
(69).
Attach the Top Bracket (36) to the Guide Bar (32)
with an M10 x 30mm Button Screw (56) and an
M10 Washer (67).
Assemble the other Top Bracket (36) in the
same manner.
19. Have a second person orient the Locking Bar (34)
as shown and hold it between the Left and Right
Barbell Gliders (37, 81).
Slide the Weight Bar (33) through the Left Barbell
Glider (37), the Locking Bar (34), and the Right
Barbell Glider (81).
Engage the hooks on the Locking Bar (34) into a
set of holes in the Uprights (31, 62).
19
81
60
67
62
32
55
67
67
69
31
31
34
37
33
20. Slide a Weight Stop (42) onto the Weight Bar
(33). Thread a 1/4” x 14mm Button Screw (59)
into the Weight Stop and the hole in the Weight
Bar. Do not tighten the Screws yet.
Thread a 1/4” x 14mm Button Screw (59) into the
Left Barbell Glider (37).
Repeat this step with the Right Barbell Glider
(not shown) and the other Weight Stop (not
shown).
21. Press a 48mm Tapered Inner Cap (46) into a
Barbell Adapter (41).
Slide a Barbell Adapter (41) onto the Weight Bar
(33). Thread a 1/4” x 9.5mm Allen Head Set
Screw (66) into the Barbell
en the Screw yet.
Repeat this step with the other Barbell
Adapter (not shown).
ighten the M10 Nylon Locknuts (69) used in
T
steps 11–21. Tighten the 1/4” x 14mm Button
Screws (59) and 1/4” x 9.5mm Allen Head Set
Screw (66) used in steps 20 and 21.
Adapter
. Do not tight
20
33
37
42
59
59
21
33
-
41
46
66
11
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 15 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.
ake sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-
M
ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ADJUSTING THE BACKREST
To adjust the position of the Backrest (12), hold the
upper end of the Backrest with one hand and lift the
Adjustment Lever (8) with the other hand, disengaging the Backrest Bracket (10). Raise or lower the
Backrest to the desired position. Lower the Adjustment Lever so that the M10 x 65mm Flat Head Screw
(77 [not shown]) engages one of the notches in the
Backrest Bracket.
12
WARNING: Always hold the
Backrest (12) securely before disengaging the
Backrest Bracket (10). Always make sure the
Backrest Bracket is fully engaged before using
the Backrest.
ATTACHING THE CURL POST
For some exercises, the Curl Post (5) must be
attached to the weight bench. Slide the Curl Post into
the Leg Lever Bracket (7). Align the adjustment holes
in the Curl Post with the adjustment hole in the Leg
Lever Bracket. Tighten the Curl Knob (22) into the
adjustment hole in the Leg Lever Bracket. Fully tight-
en the Knob.
77
8
10
5
7
22
12
USING THE BENCH FOR PRESS EXERCISES
o prevent the weight rack from tipping while perform-
T
ing press exercises on the bench, set the “L”-bracket
76) over the Center Base (27).
(
USING THE OLYMPIC WEIGHT ADAPTER
Press a 48mm Round Inner Cap (16) into the Olympic
Adapter (15). Attach the Olympic Adapter to the
Weight Tube (11) with a 1/4” x 9.5mm Allen Head Set
Screw (66). Make sure that the Set Screw is in the
bottom of the Adapter.
76
27
11
15
Press a 48mm Round Inner Cap (16) into a Weight
Adapter (49). Attach the Weight Adapter to the Curl
Bar (47) with a 1/4” x 9.5mm Allen Head Set Screw
Make sure that the Set Screw is in the bot-
(66).
tom of the Adapter. Attach the other Weight
Adapter to the Curl Bar in the same manner.
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (4), slide the desired weights
(not included) onto the Weight Tube (11). Secure the
weights with a W
Weights can be added to the Curl Bar (not shown) in
the same manner. Secure the weights to the Curl Bar
with two Weight Clips (83 or 84 [not shown]).
eight Clip (83 or 84 [not shown]).
WARNING: Do not place more
than 150 pounds on the Weight Tube (11) or the
Curl Bar (47).
16
Weight
16
83
66
49
47
66
4
11
13
ATTACHING WEIGHTS TO THE BARBELL OR THE
WEIGHT CARRIAGE
To use the barbell, slide the desired amount of weight
not included) onto the Barbell Adapters (41). Secure
(
the weights with the Large Weight Clips (84).
84
41
WARNING:Do not place more than
310 pounds on the barbell. Always place the
same amount of weight on each side of the barbell. Always secure weights with the Large
Weight Clips (84).
Your weights can be stored on the tubes on the
Uprights (31 [not shown], 62) (see the inset drawing).
USING THE LOCKING BAR
Before starting an exercise, position the Locking Bar
(34) and the Safety Spotters (not shown) in the correct
position for the exercise.
To do this, stand in front of the rack and grip the
Locking Bar (34) with both hands. Turn the Locking Bar
until the two hooks disengage the slots in the Uprights
(31, 62 [not shown]). Raise or lower the Locking Bar to
a new position and turn it until the hooks engage the
slots in the Uprights.
Weight
34
62
Weight
31
37
USING THE SAFETY SPOTTERS
To move the Safety Spotters (38) to a new position,
grip the handles on the Spotter Hooks (39, 40 [not
shown]) and pull the hooks out of the slots in the
Uprights (31 [not shown], 62). Raise or lower the
Safety Spotters to new positions and pivot the hooks
back into the slots in the Uprights. Note:
position the Safety Spotters at the lowest point to
which you want the barbell to move during the
exercise.
Always
WARNING:Always set both Safety
Spotters (38) at the same height.
62
39
Handle
38
14
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 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 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
well-balanced fitness program.
anced program is:
• Plan strength training workouts on Monday,
ednesday, and Friday.
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or riding on an elliptical or
exercise bike, on
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.
ficient way to get a complete and
An example of a bal-
Tuesday and Thursday.
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. 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
next page to find the names of the muscles.
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.
fected. Refer to the muscle chart on the
This requires moving
The exertion stage of
.
-
15
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
w
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on pages 17–19 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.
16
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.
17
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.
18
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.
19
M10 Nylon Locknut (69)
M10 x 65mm Button Bolt (60)
M10 x 30mm Button Screw (56)
M10 x 155mm Button Bolt (85)
M10 x 73mm Button Bolt (70)
M10 x 81mm Button Bolt (75)
M10 x 68mm Button Bolt (79)
M10 x 25mm Button Screw (78)
M10 x 45mm Button Bolt (74)
M6 Washer (68)
M8 Washer (73)
M8 Nylon Locknut (72)
M10 x 93mm Button Bolt (48)
M10 x 65mm Flat Head Screw (77)
M8 x 12mm Shoulder
Bolt (57)
M8 x 63mm Button Bolt (71)
M10 x 95mm Carriage Bolt (61)
M6 x 16mm Screw (63)
M6 x 38mm Screw (64)
M6 x 63mm Screw (65)
M4 x 16mm Screw (58)
1/4” x 14mm Button
Screw (59)
1/4" x 9.5mm Allen
Head Set Screw (66)
M10 Washer (67)
PART IDENTIFICATION CHART
his chart is provided to help you identify the small parts used in assembly. The number in parenthesis below
T
each part refers to the key number of the part from the PART LIST in the center of this manual.
Some parts may have been pre-assembled for shipping purposes. If a part is not in the parts bag, check
to see if it has been pre-attached.
Important:
PART LIST—Model No. PFB38030 R1103A
Key No. Qty. Description Key No. Qty. Description
1
2 1 Stabilizer
3 1 Bench Leg
4 1 Leg Lever
5 1 Curl Post
6 2 Backrest Tube
7 1 Leg Lever Bracket
8 1 Adjustment Lever
9 4 Base Cap
10 1 Backrest Bracket
11 1 Weight Tube
12 1 Backrest
13 1 Seat
14 1 Curl Pad
15 1 Olympic Adapter
16 3 48mm Round Inner Cap
17 2 50mm Square Inner Cap
18 1 Notched Square Inner Cap
19 4 25mm Square Inner Cap
20 5 25mm Round Inner Cap
21 1 Handgrip
22 1 Curl Knob
23 2 Small Round Bushing
24 1 25mm Round Angled Cap
25 1 13mm Spacer
26 2 M10 Nylon Jamnut
27 1 Center Base
28 2 Base
29 2 Rear Support
30 1 Crossbar
31 1 Left Upright
32 2 Guide Bar
33 1 Weight Bar
34 1
35 2 Rack Foot
36 2 Top Bracket
37 1
38 2 Safety Spotter
39 1 Right Spotter Hook
40
41
42 2 Weight Stop
43 8 Glider Bushing
44
45 2 Round Angled Bushing
46 2 48mm Tapered Inner Cap
1 Bench Frame
Locking Bar
Left Barbell Glider
1
2
4
Left Spotter Hook
Barbell
W
Adapter
eight Bar Glider Bushing
7 1 Curl Bar
4
48 4 M10 x 93mm Button Bolt
49 2 Weight Adapter
50 2 Pad Tube
51 4 Large Foam Pad
52 2 Small Foam Pad
53 4 Large Pad Cap
54 2 Small Pad Cap
55 2 Top Bracket Bushing
56 4 M10 x 30mm Button Screw
57 2 M8 x 12mm Shoulder Bolt
58 5 M4 x 16mm Screw
59 4 1/4” x 14mm Button Screw
60 12 M10 x 65mm Button Bolt
61 2 M10 x 95mm Carriage Bolt
62 1 Right Upright
63 4 M6 x 16mm Screw
64 4 M6 x 38mm Screw
65 1 M6 x 63mm Screw
66 5 1/4” x 9.5mm Allen Head Set
Screw
67 50 M10 Washer
68 5 M6 Washer
69 41 M10 Nylon Locknut
70 1 M10 x 73mm Button Bolt
71 1 M8 x 63mm Button Bolt
72 3 M8 Nylon Locknut
73 2 M8 Washer
74 4 M10 x 45mm Button Bolt
75 3 M10 x 81mm Button Bolt
76 1 “L”-bracket
77 1 M10 x 65mm Flat Head Screw
78 2 M10 x 25mm Button Screw
79 18 M10 x 68mm Button Bolt
80 1 Small Base Cap
81 1 Right Barbell Glider
82 1
83 2 Small Weight Clip
84 2 Large Weight Clip
85
86
# 1 User’s Manual
# 1 Exercise Guide
#
# 3 Allen Wrench
1
1
1
Long Pad
M10 x 155mm Button Bolt
Thin Notched Square Inner Cap
Grease Pack
Tube
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
s manual for information about ordering replacement parts.
of the user
’
1
69
23
23
69
75
21
8
65
63
3
69
58
66
15
16
17
71
73
18
11
20
17
25
73
72
4
7
69
79
22
75
70
5
63
13
14
12
67
69
67
19
64
68
67
85
67
74
6
64
68
19
69
69
10
44
43
81
44
59
43
32
56
46
41
42
59
66
33
34
36
67
29
67
79
69
69
9
28
49
66
16
20
47
30
29
27
48
48
69
69
69
67
79
9
26
43
38
40
43
35
56
16
49
66
20
39
43
43
69
67
9
61
2
78
9
54
53
53
50
52
52
54
53
53
59
66
42
41
46
36
56
44
59
43
44
43
37
32
78
24
6
28
35
38
50
82
51
51
51
51
74
67
67
68
67
58
67
45
55
80
69
58
48
48
69
26
58
45
55
86
58
77
76
79
60
67
67
69
31
79
69
69
67
60
67
67
20
69
67
67
67
60
67
20
69
69
62
67
67
60
79
67
67
69
60
69
67
67
67
60
57
72
57
72
67
67
69
69
79
79
79
69
79
69
56
67
67
67
67
83
84
EXPLODED DRAWING—Model No. PFB38030 R1103A
ORDERING REPLACEMENT PARTS
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday
hrough Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be pre-
t
ared to give the following information:
p
1. The MODEL NUMBER of the product (PFB38030)
2. The NAME of the product (PROFORM
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 LIST and EXPLODED DRAWING at the
center of this manual)
®
C820 weight bench)
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. 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 consequential 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.
may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 205918 R1
103A
Printed in China
Accordingly
2003 ICON Health & Fitness, Inc.
©
, the above limitation
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