Model No. PFEVBE12540
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,
please call:
08457 089 009
USER’S MANUAL
Or write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
email: csuk@iconeurope.com
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPOR
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
TANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
WARNING DECAL PLACEMENT
The decal shown here has been placed on the weight bench. If the decal
is missing or illegible, please call our Customer Service Department at
08457 089 009 and order a free replacement decal. Apply the decal in the
location shown.
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 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. Always wear athletic shoes for foot protection whilst exercising.
6. Make sure that all parts are properly tightened each time the weight bench is used.
Replace any worn parts immediately.
7. Keep children under 12 and pets away from
the weight bench at all times.
8. Keep hands and feet away from moving parts.
9. The weight bench is designed to support a
maximum user weight of 135 kg (300 lbs.),
and a maximum total weight of 185 kg (410
lbs.).
10. If you feel pain or dizziness at any time
whilst 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 PROFORM®G600 weight
storage bench. The weight bench is designed to help
you develop the major muscle groups of the upper
body and offers a storage location for your dumbbell
set. Whether your goal is to tone your body
matic 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
Seat
, build dra-
reading this manual, please call our Customer Service
Department at 08457 089 009. To help us assist you,
please mention the product model number and serial
number when calling. The model number is
PFEVBE12540.
decal attached to the weight bench (see the front cover
of this manual).
Before reading further, please review the drawing
below and familiarise yourself with the parts that are
labeled.
The serial number can be found on a
Weight Tray
Dumbbells
Handle
Wheel
ASSEMBLED DIMENSIONS:
Height: 43,2 cm (17 in.)
Width: 134,6 cm (53 in.)
Depth: 48,3 cm (19 in.)
4
ASSEMBLY
Make Things Easier for Yourself
Everything in 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.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
1.
Before beginning assembly, make sure that
you understand the information in the box
above.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
The hex key and the following tools (not
included) are required for assembly:
• Two adjustable spanners
• 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
17
Lubricate
9
8
Press two 64mm Round Outer Caps (8) onto the
Right Stabiliser (3).
Lubricate an M10 x 45mm Bolt (17) with grease.
Attach a Wheel (9) to the Right Stabiliser (3) with
the Bolt and an M10 Nylon Locknut (18).
overtighten the Locknut; the Wheel must be
able to roll freely
the Right Stabiliser in the same manner
2. Attach the Right Stabiliser (3) to the Bench Frame
(1) with two M10 x 15mm Button Bolts (14) and
two M10 W
. Attach the other Wheel to
ashers (20).
Do not
.
20
14
9
17
Lubricate
8
20
3
18
3
2
1
5
3. Press two 64mm Round Outer Caps (8) onto the
Left Stabiliser (2).
Attach the Left Stabiliser (2) to the Bench Frame
(1) with two M10 x 15mm Button Bolts (14) and
two M10 Washers (20).
3
1
8
4. Lubricate the hinges on the Left Seat Bracket (5)
and the Right Seat Bracket (6) with grease.
Orient the Weight Tray (4) with the slots on the
side shown. Attach the Weight Tray to the Bench
Frame (1) with four M10 x 28mm Button Bolts
(16), the two Seat Brackets (5, 6), and four M10
Nylon Locknuts (18). Note: The Seat Brackets
have stickers on them for identification.
4
Slot
16
Lubricate
5
2
Slot
20
14
8
Lubricate
16
6
4
18
Attach the Seat (7) to the Seat Brackets (5, 6)
5.
with eight M6 x 25mm Screws (15) and eight M6
Washers (19).
Make sure that that all parts are properly tight-
6.
ened before you use the weight bench. The
use of all remaining parts will be explained in
ADJUSTMENTS, beginning on page 7.
19
19
18
19
19
6
15
15
15
18
5
7
5
1
18
6
ADJUSTMENTS
The steps below explain how the weight bench can be adjusted. See EXERCISE GUIDELINES on page 8 for
important exercise information and see the accompanying exercise guide to learn the correct form for each exercise.
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
STORING THE DUMBBELLS
To store a dumbbell, lift the Seat (7) and set the
dumbbell in the Weight Tray (4).
Dumbbell
7
MOVING THE WEIGHT BENCH
To move the weight bench, lift the handle so that the
bench pivots onto the Wheels (9). Roll the bench to
the new location and set the bench down.
4
9
Handle
7
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
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or riding an elliptical exerciser
or an exercise cycle, 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.
, and Friday
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 whist 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
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. See the muscle chart on the next
This requires moving
The exertion stage of
.
-
8
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
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 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.
9
PART LIST—Model No. PFEVBE12540 R1104A
Key No. Qty. Description Key No. Qty. Description
1
2 1 Left Stabiliser
3 1 Right Stabiliser
4 1 Weight Tray
5 1 Left Seat Bracket
6 1 Right Seat Bracket
7 1 Seat
8 4 64mm Round Outer Cap
9 2 Wheel
10 2 3-pound Dumbbell
11 2 5-pound Dumbbell
12 2 8-pound Dumbbell
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 Bench Frame
13
14 4 M10 x 15mm Button Bolt
15 8 M6 x 25mm Screw
16 4 M10 x 28mm Button Bolt
17 2 M10 x 45mm Bolt
18 6 M10 Nylon Locknut
19 8 M6 Washer
20 4 M10 Washer
# 1 User’s Manual
# 1 Exercise Guide
# 1 Hex Key
# 1 Grease Pack
2 10-pound Dumbbell
10
EXPLODED DRAWING—Model No. PFEVBE12540 R1104A
15
15
16
5
6
4
7
1
18
18
18
18
14
14
8
8
2
8
3
18
17
8
9
9
17
10
11
16
12
13
19
19
20
20
11
ORDERING REPLACEMENT PARTS
If you encounter any difficulties with this product, or if you need to order replacement parts, call the ICON Health
& Fitness, Ltd. of
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
Tel:
fice, or write:
08457-089009
Outside the UK: 0 (044) 113 387 7133
Fax: 0 (044) 113 387 7125
• The MODEL NUMBER of the product (PFEVBE12540)
• The NAME of the product (PROFORM
• 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 10 and 11)
®
G600 weight storage bench)
Part No. 216185 R1104A Printed in China © 2004 ICON IP, Inc.
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