Model No. PFEVBE1836.0
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:
USER’S MANUAL
08457 089 009
or 0 (44) 113 3877133 for telephone calls outside the UK.
Or write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road, Beeston
Leeds, LS1
UK
Fax: 0 (44) 1
E-mail: csuk@iconeurope.com
1 8JG
13 3877125
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: T
before using the weight bench.
1. Read all instructions in this manual before
u
sing 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
moisture and dust. Do not put the
bench
water.
Use the weight bench only on a level surface.
5.
Cover the floor beneath the weight bench to
protect the floor.
6. Keep children under 12 and pets away from
the weight bench at all times.
weight bench
in a garage or covered patio, or near
o reduce the risk of serious injury, read the following important precautions
indoors, away from
weight
10.
The weight bench is designed to support a
aximum user weight of 300 lbs. (136 kg) and
m
a maximum total weight of 510 lbs. (231 kg).
Do not place more than 210 lbs. (95 kg),
including the barbell, on the weight rests. Do
not place more than 130 lbs. (59 kg) on the
leg lever. Note: The weight bench does not
include a barbell or weights.
If you feel pain or dizziness at any time while
11.
exercising, stop immediately and begin cooling down.
12.
The decal shown here has been placed on the
weight bench. If the decal is missing or illegible, please call the telephone number on the
front cover of this manual and order a free
replacement decal. Apply the decal in the
location shown.
7. Make sure all parts are properly tightened
each time the weight bench is used. Replace
any worn parts immediately.
8. Always make sure that the knobs are fully
engaged before the weight bench is used.
9. Always wear athletic shoes for foot protection while exercising.
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 G
580 weight bench. The weight bench offers a selection
of exercise 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. If you have questions after
Weight Rest
Backrest
Right Side
reading this manual, please call the phone number on
the front cover of this manual
please note the product model number and serial
number before contacting us. The model number is
PFEVBE1836.0. 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.
. To help us assist you,
Assembled Dimensions:
Height: 160 cm (63 in.)
idth: 102 cm (40 in.)
W
Depth: 213 cm (84 in.)
Locking Pin
Upright Knob
Curl Pad
Left Side
Curl Knob
Front Leg
Note: The terms “right side” and “left side” are determined relative to a person with his back to
the backrest; they do not correspond to right and left on the drawings in this manual.
Adjustment Bracket
Weight
Storage Tube
Curl Knob
Seat
4
M6 Washer (36)
M10 Nylon
Locknut (37)
M8 Washer (35)
M4 x 10mm
Screw (33)
M6 x 29mm
Screw (41)
M6 x 50mm Screw (39)
M10 x 168mm Button Bolt (45)
M8 Nylon
Locknut (34)
M4 x 16mm
Screw (32)
M6 x 76mm Screw (42)
M10 x 78mm Button Bolt (48)
M8 x 43mm Button Bolt (38)
M8 x 81mm Button Bolt (47)
M8 x 92mm Button Bolt (43)
M4 x 16mm
Round Head
Screw (46)
M6 Nylon
Locknut (50)
M6 x 40mm
Button Bolt (51)
M8 Plastic
Washer (44)
M10 Washer (49)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST on page 14. Note: Some small parts may have been pre-
attached. If a part is not in the parts bag, check to see if it has been pre-attached.
5
ASSEMBLY
Make Assembly Easier
s you assemble the weight bench, make sure all
• A
parts are oriented as shown in the drawings.
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by anyone. However, it is important to
realize that the versatile weight bench has many
parts and that the assembly process will take
time. 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. Attach the Front Leg Foot (14) to the Front Leg
(3) with an M4 x 16mm Screw (32).
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
In addition to the included hex key and grease
packet, the following tools (not included) are
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
2. Attach the Frame (1) to the Front Leg (3) with
two M8 x 81mm Button Bolts (47), a Short
Support Plate (30), and two M8 Nylon Locknuts
Do not tighten the Nylon Locknuts yet.
(34).
Attach the Bumper (22) to the Frame (1) with
two M4 x 16mm Screws (32).
2
34
30
3
14
32
47
22
1
32
47
3
6
3. Identify the Left Upright (4), which has a “G580”
decal in the indicated location.
Press a Rear Base Foot (15) and a Front Base
oot (13) onto the Left Upright (4) as shown.
F
3
4
3
44
44
Remove the Upright Knob (21) from the Left
Upright (4). Rotate the Weight Rest (6) to the
position shown. Fully tighten the Upright Knob
into the Left Upright and the Weight Rest.
Attach a Locking Pin (26) to the Weight Rest (6)
with two M8 Plastic Washers (44) and an M8
Nylon Locknut (34).
Nylon Locknut; the Locking Pin must pivot
easily.
Repeat this step with the Right Upright (not
shown). Make sure both Weight Rests (6) are
set to the same height.
4. Orient the Crossbar (2) so the warning decal is
in the position shown. Attach the Crossbar to
the Right Upright (5) with two M8 x 92mm
Button Bolts (43), a Long Support Plate (29),
and two M8 Nylon Locknuts (34). Do not tight-
en the Nylon Locknuts yet.
Do not overtighten the
6
21
Decal
4
13
4
5
26
15
Repeat this step with the Left Upright (4).
34
29
43
4
43
2
Decal
7
5. Attach the Frame (1) to the Crossbar (2) with an
M10 x 78mm Button Bolt (48) and an M10
ylon Locknut (37). Next, fully tighten a Curl
N
Knob (24) into the Frame. Make sure that the
utton Bolt is inserted through the indicated
B
hole in the Frame.
Tighten the M8 and M10 Nylon Locknuts (34,
37) used in steps 1–5. Do not overtighten the
Nylon Locknuts used in step 4; overtightening them may make it difficult to raise and
lower the Weight Rests (6).
5
6
24
1
Hole
48
37
2
6. Orient the two Backrest Frames (9) with the
indicated holes near the bottom. Attach the
Backrest Frames to the Adjustment Bracket (8)
with four M8 x 43mm Button Bolts (38), four M8
Washers (35), and four M8 Nylon Locknuts (34).
Do not tighten the Nylon Locknuts yet.
7. Attach the Backrest (11) and the Backrest Base
(52) to the Backrest Frames (9) with four M6 x
50mm Screws (39) and four M6 Washers (36).
Do not tighten the Screws yet.
6
9
38
7
11
35
34
35
34
8
35
Hole
9
35
38
Hole
39
36
36
9
39
39
36
52
8
8. Insert the Adjustment Bracket (8) through the
Frame (1) as shown. Apply a small amount of
he included grease to an M10 x 168mm Button
t
Bolt (45). Attach the Backrest Frames (9) to the
rame (1) with the Button Bolt, two M10
F
Washers (49), and an M10 Nylon Locknut (37).
Do not overtighten the Nylon Locknut; the
Backrest Frames must pivot easily.
Insert a Backrest Knob (25) into the Frame (1)
and the Adjustment Bracket (8). Attach the tether
on the Backrest Knob to the Frame with an M4
x 10mm Screw (33).
Insert an M6 x 40mm Button Bolt (51) through
two 12mm Spacers (27) and the Adjustment
Bracket (8). Secure the Button Bolt with an M6
Nylon Locknut (50).
See step 6. Tighten the four M8 Nylon
Locknuts (34) used in step 6. See step 7.
Tighten the four M6 x 50mm Screws (39).
8
37
49
1
9
51
8
27
49
Grease
50
25
33
45
9. Attach the Seat (12) and the Seat Base (54) to
the Frame (1) with two M6 x 29mm Screws
(41), an M6 x 76mm Screw (42), and an M6
Washer (36).
Attach the Curl Pad (10) and the Curl Base (53)
10.
to the Curl Post (7) with two M6 x 29mm
Screws (41).
9
10
12
54
41
1
42
36
41
11.Make sure all parts are properly tightened
before you use the weight bench. The use of
the remaining parts will be explained in
ADJUSTMENTS, beginning on the next page.
10
53
41
7
9
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 12 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 immediately. 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 (11), hold the
upper end of the Backrest with one hand and pull
the Backrest Knob (25) out. Raise or lower the
Backrest to the desired position. Engage the
Backrest Knob into the Frame (1) and an adjustment hole in the Adjustment Bracket (8).
ADJUSTING THE WEIGHT RESTS
To change the height of a Weight Rest (6), first
remove the Upright Knob (21) from the Left or Right
Upright (4, 5). Then, hold the Weight Rest at the
desired height. Finally, fully tighten the Upright
Knob into the Left or Right Upright and the Weight
Rest.
26
21
11
1
25
8
6
WARNING: Always set both
Weight Rests (6) at the same height. Make
sure the Locking Pins (26) are around the bar
bell when it is not in use.
5
-
26
21
6
4
10
ATTACHING THE CURL POST
nsert the Curl Post (7) into the Front Leg (3) and
I
align the holes in the Front Leg and the Curl Post.
ecure the Curl Post with a Curl Knob (24). Make
S
sure that you fully tighten the Curl Knob.
STORING THE WEIGHT BENCH
To store the weight bench, first lay the Backrest (11)
flat (see ADJUSTING THE BACKREST on page
10). Next, remove the indicated Curl Knob (24).
Then, lift the Frame (1) to the position shown and
tighten the Curl Knob into the indicated hole.
sure that the Curl Knob is inserted through the
Frame.
Make
24
7
3
Hole
1
11
24
11
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of weight used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of weight for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of weight that is right
for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of weight and increase the number of repetitions in each set. Complete as many sets of 15 to 20
repetitions as possible without discomfort. Rest for 1
minute after each set. Work your muscles by completing more sets rather than by using high amounts of
weight.
Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training is an ef
well-balanced fitness program. An example of a balanced program follows:
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 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 exer
cise will reshape and strengthen your body
op your heart and lungs.
ficient way to get a complete and
,
, plus devel
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. This requires moving
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
The exertion stage of
.
-
12
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. List the
date, the exercises performed, the weight used, and
the numbers of sets and repetitions completed. Record
your weight and key body measurements at the end of
every month. Remember, the key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
13
PART LIST—Model No. PFEVBE1836.0 R0706A
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2 1 Crossbar
3 1 Front Leg
4 1 Left Upright
5 1 Right Upright
6 2 Weight Rest
7 1 Curl Post
8 1 Adjustment Bracket
9 2 Backrest Frame
10 1 Curl Pad
11 1 Backrest
12 1 Seat
13 2 Front Base Foot
14 1 Front Leg Foot
15
16 1 50mm Square Inner Cap
17 1 Right Strike Plate
18 1 Bushing
19 2 63mm Thick Round Endcap
20 2 Upright Bushing
21 2 Upright Knob
22 1 Bumper
23 2 63mm Endcap
24 2 Curl Knob
25 1 Backrest Knob
26 2 Locking Pin
27 2 12mm Spacer
28 4 25mm Square Endcap
29 2 Long Support Plate
2 Rear Base Foot
30 1 Short Support Plate
31 2 25mm Round Endcap
32 3 M4 x 16mm Screw
33 5 M4 x 10mm Screw
34 12 M8 Nylon Locknut
35 4 M8 Washer
36 5 M6 Washer
37 2 M10 Nylon Locknut
38 4 M8 x 43mm Button Bolt
39 4 M6 x 50mm Screw
40 1 Left Strike Plate
41 4 M6 x 29mm Screw
42 1 M6 x 76mm Screw
43 4 M8 x 92mm Button Bolt
44 4 M8 Plastic Washer
45 1 M10 x 168mm Button Bolt
46 4 M4 x 16mm Round Head Screw
47 2 M8 x 81mm Button Bolt
48 1 M10 x 78mm Button Bolt
49 2 M10 Washer
50 1 M6 Nylon Locknut
51 1 M6 x 40mm Button Bolt
52 1 Backrest Base
53 1 Curl Base
54 1 Seat Base
# 1 User’s Manual
# 1 Exercise Guide
# 3 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.
14
EXPLODED DRAWING—Model No. PFEVBE1836.0 R0706A
41
2
1
3
4
5
6
6
7
14
34
18
24
47
47
41
42
36
12
25
33
24
13
34
29
46
26
17
26
2
3
34
23
9
9
28
28
36
39
38
35
36
39
34
34
36
39
35
35
38
36
39
37
49
8
28
28
33
3
31
49
45
21
20
33
19
43
48
43
43
43
37
13
29
34
15
33
20
19
33
31
34
40
15
16
22
30
32
32
27
50
51
44
44
44
44
21
21
46
52
53
10
11
54
15
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to give
the following information:
• the MODEL NUMBER of the product (PFEVBE1836.0)
• the NAME of the product (PROFORM G 580 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 the EXPLODED DRAWING on
pages 14 and 15)
Part No. 241586 R0706A
Printed in China
2006 ICON IP
©
, Inc.
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