www.proform.com
Visit our website at
Model No. PFCCSY2926.1
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 parts are
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
USER’S MANUAL
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 EST
(excluding holidays)
OR E-MAIL:
customerservice@iconcanada.ca
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
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decal shown here has been placed on the
resistance system. If the decal is missing or
illegible, 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
2
, Inc.
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the resistance system.
1. Read all instructions in this manual and all
warnings on the resistance system before
using the resistance system. Use the resistance system only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the resistance system are
adequately informed of all precautions.
3. The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
4. Keep the resistance system indoors, away
from moisture and dust. Place the resistance
system on a level surface, with a mat beneath
it to protect the floor or carpet. Make sure
that there is enough clearance around the
resistance system to mount, dismount, and
use the resistance system.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the resistance system at all times.
9. The resistance system is designed to support
a maximum user weight of 300 pounds.
10. 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.
11. The resistance system is designed to be
used with the included resistance, and the
resistance included with a Max Pack. Do not
use the resistance system with dumbbells or
any other type of resistance.
12. When adding resistance, both ends of the
resistance bars must rest under the two “U”channels. Add and remove resistance bars
from the “U”-channels one resistance bar at
a time.
13. Keep clear of the area around the “U”-channels while the resistance system is in use. Do
not add or remove resistance bars from the
“U”-channels while the end of the long cable
is pulled out.
7. Keep hands and feet away from moving
parts.
8. Always wear athletic shoes for foot protection while exercising.
14. Pull on the cables only while sitting on the
bench or standing on the base plate.
15. If you feel pain or dizziness 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
RECOIL resistance system. The resistance system
offers a selection of 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 resistance system will help you to achieve the specific results you want.
For your benefit, read this manual carefully before
using the resistance system. If you have questions
ASSEMBLED DIMENSIONS:
Height: 83 in. / 211 cm
Width: 60 in. / 152 cm
Depth: 48 in. / 122 cm
Handle
®
after reading this manual, please see the front cover of
this manual. To help us assist you, note the product
model number and serial number before contacting us.
The model number is PFCCSY2926.1. The serial number can be found on a decal attached to the resistance
system (see the front cover of this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Pulley Housing
Upright
Short Cable
Right Side
Resistance Bars
Backrest
“U”-channel
Seat
Leg Lever
Base
Note: The terms “right side” and “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
Upright Base
Squat Bar
4
M6 Washer (60)
M8 Washer (54)
M8 Nylon Locknut (57)
M10 Washer (59)
M10 Nylon Locknut (56)
M10 x 81mm Button Bolt (68)
M10 x 41mm
Button Bolt (71)
M8 x 100mm Button Bolt (70)
M4 x 12mm Flat
Head Screw (58)
M4 x 16mm
Screw (61)
M4 x 50mm Screw (66)
M6 x 76mm Screw (64)
M10 x 76mm Button Bolt (65)
M10 x 51mm Button Bolt (74)
M10 x 62mm Button Bolt (75)
M10 x 132mm Button Bolt (69)
M10 x 52mm Patch Screw (80)
PART IDENTIFICATION CHART
ee the drawings below to identify small parts used in assembly. The number in parentheses below each draw-
S
ing is the key number of the part, from the PART LIST on page 17.
pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
Note: Some small parts may have been
5
ASSEMBLY
Make Assembly Easier
ighten all parts as you assemble them, unless
• T
instructed to do otherwise.
Everything in this manual is designed to ensure
that the resistance system can be assembled
successfully by almost anyone. Most people find
that by setting aside plenty of time, assembly will
go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
Assembly requires two persons.
•
• Because of its weight and size, the resistance
system should be assembled in the location
where it will be used. Make sure that there is
enough clearance to walk around the resistance
system as you assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• As you assemble the resistance system, make
sure all parts are oriented as shown in the drawings.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
The included hex key and grease, and
the following tools (not included) may be
required for assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
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.
Before beginning assembly, make sure that
you understand the information in the box
above. To identify small parts, use the
PART IDENTIFICATION CHART on page 5.
Attach three Plastic Feet (1) to the Base (2) with
three M4 x 16mm Screws (61).
Attach the Base Cover (4) to the Base (2) with
two M4 x 50mm Screws (66).
1
4
2
1
61
66
66
1
61
1
61
6
2. Attach the Upright Base (5) to the Base (2) with
four M10 x 76mm Button Bolts (65) and four M10
ylon Locknuts (56).
N
2
5
56
56
65
3. Identify the Left Upright (6) and the Right Upright
(7) by the “L” and “R” stickers. Attach the two
Uprights and the Rear Frame (10) to the Upright
Base (5) with two M10 x 81mm Button Bolts (68)
and two M10 Nylon Locknuts (56). Make sure
that the Button Bolts are inserted through the
indicated holes. Do not tighten the Nylon
Locknuts yet.
65
3
7
2
6
68
68
56
5
10
7
4. Attach the two Center Bar Caps (81) to the 10pound Center Bar (45) with two M4 x 12mm Flat
ead Screws (58).
H
4
45
sing ten M4 x 12mm Flat Head Screws (58),
U
attach the two 10-pound Caps (53) to the 10pound Bar (46), the two 20-pound Caps (52) to
the 20-pound Bar (47), the four 80-pound Caps
(51) to the two 80-pound Bars (48), and the two
40-pound Caps (50) to the 40-pound Bar (49).
5. Turn the Top Tray (14) upside-down. Set the
resistance bars into the Tray in the following
order: 10-pound Bar (46), 20-pound Bar (47), 80pound Bar (48), 10-pound Center Bar (45), 80pound Bar (48), and 40-pound Bar (49). Make
sure that the resistance bars are centered in
the Tray.
Set the Bottom Tray (13) on top of the Top Tray
(14) to hold the resistance bars in place. Turn the
Trays over and slide them onto the Rear Frame
Make sure that the Trays and the resist-
(10).
ance bars are oriented as shown.
49
48
48
7
4
46
58
58
58
5
70
15
14
53
45
52
49
58
58
51
58
81
51
0
5
Have a second person attach the Trays (13 and
14) to the Rear Frame (10) with the Tray Cover
(15), two M8 x 100mm Button Bolts (70), two M8
Washers (54), and two M8 Nylon Locknuts (57).
Press the Tray Cap (16) into the Rear Frame
(10).
6. See the CABLE DIAGRAM on page 15 while
cabling the resistance system to ensure correct cable routing. Do not overtighten the
bolts attaching the pulleys; the pulleys must
be able to turn easily.
Insert the Long Cable (42) into the indicated
Swivel Arm (12) and the Rear Frame (10). Make
sure that the Cable is below the rod in the
Swivel
Attach a 90mm Pulley (38) inside the Swivel Arm
(12) with an M10 x 51mm Button Bolt (74), two
M10 Washers (59), two 5mm Spacers (76), and
an M10 Nylon Locknut (56).
Arm.
13
10
54
57
57
6
10
76
42
59
74
38
16
12
Rod
46
59
76
48
47
56
8
7. Note: This step may be easier if the resistance
system is tipped over forward (see drawing
b).
7
oute the Long Cable (42) around a 90mm Pulley
R
(38). Insert an M10 x 132mm Button Bolt (69) into
a Guard (37), a Cable Trap (39), the Pulley, an
M10 Washer (59), an 8mm Spacer (41), another
Guard (37), and another 8mm Spacer (41).
The end of the Button Bolt must be flush with
the edge of the last Spacer. Make sure that the
Cable Trap is oriented to hold the Cable in the
groove of the Pulley.
See drawing 7b
the Rear Frame (10). Push the M10 x 132mm
Button Bolt (69) through the Rear Frame and the
Left Upright (6). Finger tighten an M10 Nylon
Locknut (56) onto the Button Bolt. Do not tighten
the Nylon Locknut yet.
. Insert the 90mm Pulley (38) into
Note:
7a
7b
41
38
42
59
37
69
56
39
38
69
37
10
6
8. Wrap the Long Cable (42) under a 90mm Pulley
(38). Attach the Pulley, a Cable Trap (39), and
two Guards (37) to the Base (2) with an M10 x
52mm Patch Screw (80) and an M10 Washer
Make sure that the Cable Trap is oriented
(59).
to hold the Cable in the groove of the Pulley.
Attach a Pulley Bracket (17) to the indicated “U”-
9.
channel (18) with an M10 x 132mm Button Bolt
(69), two M10 W
Locknut (56).
rap the Long Cable (42) over a 90mm Pulley
W
(38). Attach the Pulley inside the Pulley Bracket
(17) with an M10 x 41mm Button Bolt (71) and an
M10 Nylon Locknut (56).
ashers (59), and an M10 Nylon
8
42
59
39
37
38
2
9
56
59
71
42
17
80
37
18
56
59
69
38
9
10. Wrap the Long Cable (42) under a 90mm Pulley
(38). Attach the Pulley, a Cable Trap (39), and
wo Guards (37) to the Base (2) with an M10 x
t
52mm Patch Screw (80) and an M10 Washer
ake sure that the Cable Trap is oriented
59). M
(
to hold the Cable in the groove of the Pulley.
Note: The Guards (37) attached in this step
will overlap the Guards attached in step 8.
0
1
0
38
37
8
59
42
37
39
2
11. Route the Long Cable (42) under a 90mm Pulley
(38). Attach the Pulley, a Cable Trap (39), and
two Guards (37) to the indicated hole in the Base
(2) (see the inset drawing) with an M10 x 52mm
Patch Screw (80) and an M10 Washer (59).
sure that the Cable Trap is oriented to hold
the Cable in the groove of the Pulley.
12. Attach a Pulley Bracket (17) to the indicated “U”channel (18) with an M10 x 132mm Button Bolt
(69), two M10 Washers (59), and an M10 Nylon
Locknut (56).
Wrap the Long Cable (42) over a 90mm Pulley
(38). Attach the Pulley inside the Pulley Bracket
(17) with an M10 x 41mm Button Bolt (71) and an
M10 Nylon Locknut (56).
Make
11
12
Hole
69
37
80
39
38
37
17
59
2
18
59
56
56
42
42
38
2
59
71
13. Wrap the Long Cable (42) under a 90mm Pulley
(38). Attach the Pulley, a Cable Trap (39), and
two Guards (37) to the Base (2) with an M10 x
52mm Patch Screw (80) and an M10 W
Make sure that the Cable Trap is oriented
(59).
to hold the Cable in the groove of the Pulley.
Note: The Guards (37) attached in this step
will overlap the Guards attached in steps 8
and 11.
asher
10
13
37
42
80
37
59
38
39
2
14. Note: This step may be easier if the resistance
system is tipped over forward.
14
69
Wrap the wire found inside the Rear Frame (10)
round the end of the Long Cable (42). Pull the
a
Long Cable through the Rear Frame and out of
the Swivel Arm (12).
hold the cable end until step 15 is completed.
Discard the wire.
Hold a 90mm Pulley (38) next to the Long Cable
(42) as shown. Insert an M10 x 132mm Button
Bolt (69) into a Guard (37), a Cable Trap (39), the
Pulley, an M10 Washer (59), an 8mm Spacer
(41), another Guard (37), and another 8mm
Spacer (41).
must be flush with the edge of the last Spacer.
Make sure that the Cable Trap is oriented to
hold the Cable in the groove of the Pulley. The
flat edge of each Guard must be toward the
Rear Frame (10).
See the inset drawing
(38) into the Rear Frame (10). Push the M10 x
132mm Button Bolt (69) through the Rear Frame
and the Right Upright (7). Tighten an M10 Nylon
Locknut (56) onto the Button Bolt.
Note: The end of the Button Bolt
Have a second person
. Insert the 90mm Pulley
56
37
39
38
59
41
37
41
42
69
7
10
38
10
12
Wire
Tighten the M10 Nylon Locknuts (56) used in
steps 3 and 7.
15. Make sure that the Long Cable (42) is below
the rod in the Swivel Arm (12).
Attach a 90mm Pulley (38) inside the Swivel Arm
(12), under the Long Cable (42), with an M10 x
51mm Button Bolt (74), two M10 Washers (59),
two 5mm Spacers (76), and an M10 Nylon
Locknut (56).
16. Attach the Backrest (30) to the Upright Base (5)
and the Uprights (6 and 7) with four M6 x 76mm
Screws (64) and four M6 Washers (60).
15
16
30
74
59
Rod
76
42
56
76
59
12
38
7
6
60
60
64
64
60
11
5
17. Attach the Seat (31) to the Seat Frame (8) with
two M6 x 76mm Screws (64) and two M6
ashers (60).
W
ttach the Bumper (36) to the Seat Frame (8)
A
with an M4 x 16mm Screw (61).
17
31
5
3
Insert the Pad Tube (35) into the Seat Frame (8).
18. Grease an M10 x 62mm Button Bolt (75). Attach
the Leg Lever (9) to the Seat Frame (8) with the
Button Bolt and an M10 Nylon Locknut (56).
not overtighten the Nylon Locknut; the Leg
Lever must be able to pivot easily.
19. Slide four Foam Pads (32) onto the Pad Tube
(35) and the Leg Lever (9).
Do
18
19
61
8
36
56
9
32
60
64
8
Grease
75
20. Set the Seat Frame (8) onto the Upright Base (5).
21. Make sure that all parts have been properly tight-
The use of the remaining parts will be
ened.
explained in ADJUSTMENTS, beginning on the
next page.
20
32
32
35
9
8
32
5
12
ADJUSTMENTS
This section explains how to adjust the resistance system. See the EXERCISE GUIDELINES on page 16 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 resistance system is used. Replace any worn parts
immediately. The resistance system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do
not use solvents.
ADJUSTING THE SEAT
To use the Seat (31), first hold the Seat Frame (8) at
a declined angle and set the bracket onto a bar on
the Upright Base (5). Then, pivot the Seat Frame
down.
To remove the Seat (31), first make sure that the Short
Cable (not shown) is not attached to the Leg Lever
(9). Then, lift the Seat Frame (8) off the Upright Base
(5). Store the Seat away from the resistance system
while performing an exercise that does not require it.
ADJUSTING THE RESISTANCE
To add resistance, hold a “U”-channel (18) firmly and
push the end of a resistance bar under it. Repeat with
the other end of the resistance bar. If more resistance
is needed, add one resistance bar at a time.
Note: When adding resistance, always start with the
heaviest resistance bar to be used, and finish with the
lightest resistance bar. When removing resistance
bars from the “U”-channels (18), start with the lightest
resistance bar and finish with the heaviest.
18
Bracket
31
8
5
9
Resistance
Bars
WARNING: When adding resist-
ance, make sure that both ends of the resistance bar rest under the two “U”-channels (18).
Do not add or remove resistance bars from
the “U”-channels while an end of the Long
Cable (42) is pulled out.
The resistance system uses progressive resist
Note:
ance. As the resistance bars begin to bend, the
amount of resistance will increase gradually. As the
resistance bars bend further, the resistance will
increase rapidly.
Additional resistance can be added to the resistance system. T
toll-free telephone number on the front cover of this
manual and ask for model number
pound Max Pack).
o purchase more resistance, call the
PFMC0825 (100-
42
-
18
13
ATTACHING THE PULLEY HOUSINGS
o use a high pulley station, slide the hook on a
T
Pulley Housing (19) onto the bracket on an Upright (6
r 7). Attach the end of the Short Cable (43) without
o
the ball to the end of the Long Cable (42) with a Clip
(29).
Attach the other Pulley Housing (19) in the
same manner.
To use a squat station, attach the Pulley Housings
(19) to the brackets on the Base (not shown).
To use the low pulley station, attach the Pulley
Housings (19) to the bracket on the Upright Base (not
shown).
ATTACHING THE HANDLES OR THE ANKLE
STRAP
Attach a Handle (26) or the Ankle Strap (not shown) to
a Short Cable (43) at a high pulley station or a squat
station (see ATTACHING THE PULLEY HOUSINGS
above) with a Clip (29).
29
43
29
19
42
Ball
43
7
6
19
Attach a Handle (26) or the Ankle Strap (not shown) to
the Long Cable (not shown) in the same way.
ATTACHING THE SQUAT BAR
The Squat Bar (25) can be attached to the Short
Cables (43) at the squat stations (see ATTACHING
THE PULLEY HOUSINGS above) with the two
Extension Straps (27) and four Clips (29). Adjust the
length of the Extension Straps as necessary.
26
25
29
27
29
43
14
43
ATTACHING THE LEG LEVER
o use the Leg Lever (9), first attach the seat to the
T
resistance system (see ADJUSTING THE SEAT on
age 13). Then, attach the pulley housings to the low
p
pulley station (see ATTACHING THE PULLEY
HOUSINGS on the previous page). Finally, attach the
Short Cables (43) to the Leg Lever with two Clips (29).
CABLE DIAGRAM
9
2
43
9
29
The cable diagram shows the proper routing of the
Long Cable (42). Use the diagram to make sure that
the cable has been assembled correctly. If the cable
has not been correctly routed, the resistance system
will not function properly and damage may occur. The
numbers show the correct route for the cable.
7
10
9
8
6
Long Cable (42)
2
3
5
1
4
15
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building—To increase muscle size, use a high
amount of resistance. Your muscles will adapt and grow
as you progressively increase the intensity of your exercise by:
• changing the level of resistance
• 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. 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. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance. Rest for 3 minutes after each set.
Toning—Tone your muscles by using a moderate
amount of resistance and increasing the number of repetitions in each set. Complete as many sets of 15–20
repetitions as possible without discomfort. Rest for 1
minute after each set.
Warming Up—Begin each workout with 5–10 minutes
f stretching and light exercise to warm up. Warming up
o
prepares your body for more strenuous exercise by rais-
ng your body temperature, increasing circulation, and
i
elivering more oxygen to your muscles.
d
Working Out—Each workout should include 6–10 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
right schedule 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. The exercise guide show the correct
form for several exercises and describes how to perform the exercise.
Weight Loss—To lose weight, use a low amount of
resistance and increase the number of repetitions in
each set. Exercise for 20–30 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 follows:
• Strength training workouts on Monday, Wednesday,
and Friday.
• 20–30 minutes of aerobic exercise, such as riding an
exercise cycle or running on a treadmill, on T
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.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the right length of time for each workout, as
well as the number of repetitions and 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’
ness 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.
s signals. If you experience pain or dizzi-
uesday
The repetitions in each set should be performed
smoothly and without pausing. A repetition’s exertion
stage should last about half as long as the return stroke.
Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return
stroke. Never hold your breath. Rest for a short period
of time after each set. The time depends on which type
of workout you are performing (see THE FOUR BASIC
TYPES OF WORKOUTS).
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 5–10 minutes
of stretching. Include stretches for both your arms and
legs. Move slowly as you stretch and do not bounce.
Ease into each stretch gradually and go only as far as
you can without strain. Stretching at the end of each
workout is an effective way to increase flexibility.
Staying Motivated—For motivation, keep a record of
each workout. List the date, the exercises performed,
the resistance used, and the numbers of sets and repe
titions 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
PART LIST—Model No. PFCCSY2926.1 R0806A
Key No. Qty. Description Key No. Qty. Description
1 3 Plastic Foot
2 1 Base
3 1 Base Plate
4
5 1 Upright Base
6 1 Left Upright
7 1 Right Upright
8 1 Seat Frame
9 1 Leg Lever
10 1 Rear Frame
11 4 Bracket Bushing
12 2 Swivel Arm
13 1 Bottom Tray
14 1 Top Tray
15 1 Tray Cover
16 1 Tray Cap
17 2 Pulley Bracket
18 2 “U”-channel
19
20 4 Pulley Guard
21 2 M6 x 12mm Flat Head Screw
22 2 Base Cap
23 2 Upright Cap
24 2 Swivel Cap
25 1 Squat Bar
26 2 Handle
27 2 Extension Strap
28 1 Ankle Strap
29 6 Clip
30 1 Backrest
31 1 Seat
32 4 Foam Pad
33 4 19mm Round Cap
34 3 38mm x 64mm Cap
35
36 1
37 12 Guard
38 10 90mm Pulley
39 6
40 2 Small Pulley
41 4 8mm Spacer
42 1
1 Base Cover
2 Pulley Housing
1
Pad Tube
Bumper
Cable T
Long Cable
rap
43 2 Short Cable
44 1 Leg Lever Cap
45 1 10-pound Center Bar
6 1 10-pound Bar
4
47 1 20-pound Bar
48 2 80-pound Bar
49 1 40-pound Bar
50 2 40-pound Cap
51 4 80-pound Cap
52 2 20-pound Cap
53 2 10-pound Cap
54 2 M8 Washer
55 1 Squat Pad
56 17 M10 Nylon Locknut
57 2 M8 Nylon Locknut
58 12 M4 x 12mm Flat Head Screw
59 18 M10 Washer
60 6 M6 Washer
61
62 3 M4 x 32mm Screw
63 2 29mm Round Cap
64 6 M6 x 76mm Screw
65 4 M10 x 76mm Button Bolt
66 2 M4 x 50mm Screw
67 2 #8 x 22mm Screw
68 2 M10 x 81mm Button Bolt
69 4 M10 x 132mm Button Bolt
70 2 M8 x 100mm Button Bolt
71 2 M10 x 41mm Button Bolt
72 2 Retainer Ring
73 2 Center Bar Cap
74 2 M10 x 51mm Button Bolt
75 1 M10 x 62mm Button Bolt
76 4 5mm Spacer
77
78 4
79 8 19mm Thick Round Cap
80 4 M6 x 52mm Patch Screw
#
# 1 Exercise Guide
# 1 Grease Packet
#
6 M4 x 16mm Screw
2
1
2
Squat Bar Hook
M5 x 16mm Screw
s Manual
User’
Hex Key
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.
17
22
22
62
2
3
62
66
66
61
61
1
1
61
1
61
61
62
4
65
65
79
79
79
79
56
56
5
37
39
38
59
37
80
39
38
59
80
37
37
39
38
59
80
80
39
37
37
38
59
64
60
64
60
6
56
56
30
23
23
7
9
78
77
63
55
25
78
77
63
33
33
32
32
34
44
34
61
36
56
33
32
3
4
3
1
8
32
33
60
75
60
64
64
35
EXPLODED DRAWING A—Model No. PFCCSY2926.1 R0806A
18
EXPLODED DRAWING B—Model No. PFCCSY2926.1 R0806A
24
72
10
21
56
59
12
38
59
74
42
42
38
59
74
12
56
59
24
72
21
68
68
41
41
37
38
39
37
69
37
38
39
37
69
28
26
27
29
29
57
54
54
16
14
13
15
70
43
40
19
20
20
74
56
43
40
19
20
20
74
56
71
38
59
59
11
11
59
56
59
56
73
58
67
18
69
45
18
73
58
67
59
56
59
11
11
59
69
59
56
71
38
17
46
47
48
49
50
5
0
51
51
5
2
53
58
58
58
5
8
5
8
58
58
58
58
58
17
51
51
52
53
59
59
76
76
76
76
41
41
19
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:
• the MODEL NUMBER of the product (PFCCSY2926.1)
• the NAME of the product (PROFORM RECOIL resistance system)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING on
pages 17 to 19)
LIMITED WARRANTY
ICON of Canada, Inc. (ICON) warrants this product to be free from defects in workmanship and material,
under normal use and service conditions, for a period of five (5) years from the date of purchase. ICON
warrants the resistance bars for the lifetime of the product. Shipping of the resistance bars is not covered.
Labor is covered for one year. 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 provinces 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 provinces do not allow limitations on how long an implied warranty lasts.
above limitation may not apply to you.
Accordingly
, the
ou may also have other rights which vary from province to
This warranty gives you specific legal rights.
province.
ICON of Canada, Inc., 900 de l’Industrie, St. Jerôme, QC J7Y 4B8
Part No. 227696 R0806A Printed in China © 2006 ICON IP, Inc.
Y
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