ProForm Home Gym HGBE89911 User Manual

Model No. HGBE8991.1  
Serial No.  
Write the serial number in the  
space above for reference.  
USER’S MANUAL  
Serial Number Decal  
QUESTIONS?  
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customer satisfaction. If you  
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damaged or missing, PLEASE  
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tions in this manual before using  
this equipment. Save this manual  
for future reference.  
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new products, prizes,  
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IMPORTANT PRECAUTIONS  
WARNING:  
To reduce the risk of serious injury, read the following important precautions  
before using the weight bench.  
1. Read all instructions in this manual and all  
warnings on the weight bench before using  
the weight bench. Use the weight bench only  
as described in this manual.  
5. Keep children under 12 and pets away from  
the weight bench at all times.  
6. Inspect and properly tighten all parts regular-  
ly. Replace any worn parts immediately.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
7. Make sure the adjustment knobs are fully  
engaged into the adjustment brackets before  
using the weight bench.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in a com-  
mercial, rental, or institutional setting.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
4. Keep the weight bench indoors, away from  
moisture and dust. Place the weight bench  
on a level surface, with a mat beneath it to  
protect the floor or carpet. Make sure that  
there is enough clearance around the weight  
bench to mount, dismount, and use the  
weight bench.  
9. The weight bench is designed to support a  
maximum user weight of 250 pounds and a  
maximum of 210 pounds of weights.  
10. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing 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 EXECUTIVE BY  
PROFORM® weight bench. The weight bench is  
model number and serial number before calling. The  
model number is HGBE8991.1. The serial number can  
designed to help you develop the major muscle groups be found on a decal attached to the weight bench (see  
of the upper body. Whether your goal is a shapely fig-  
ure, an increase in muscle size and strength, or a  
healthier cardiovascular system, the weight bench will  
help you achieve the specific results you want.  
the front cover of this manual).  
To avoid a registration fee for any service needed  
under warranty, you must register the weight  
For your benefit, read this manual carefully before  
using the weight system. If you have questions after  
reading this manual, see the front cover of this manu-  
al. To help us assist you, please note the product  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
labeled.  
Seat  
Backrest  
Wheel  
Adjustment Bracket  
Bench Frame  
4
 
PART IDENTIFICATION CHART  
This chart is provided to help you identify the small parts used in assembly. The number  
in parentheses below each part is the key number of the part from the PART LIST on  
page 14 of this manual. Important: Some parts may have been pre-assembled for  
shipping purposes. If you cannot find a part in the parts bags, check to see if it  
has been pre-assembled.  
M6 x 16mm Screw (17)  
M10 Washer (22)  
M6 x 38mm Screw (21)  
M10 x 44mm Bolt (15)  
M6 Washer (23)  
M10 x 46mm Button Bolt (18)  
M10 Nylon Locknut (20)  
M6 x 63mm Screw (19)  
M10 x 64mm Carriage Bolt (16)  
5
 
ASSEMBLY  
For help identifying small parts, use the PART  
IDENTIFICATION CHART on page 5.  
Make Things Easier for Yourself  
This manual is designed to ensure that the  
weight bench can be assembled successfully  
by anyone. Most people find that by setting  
aside plenty of time, assembly will go smoothly.  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
To hire an authorized service technician to  
assemble the weight system, call toll-free  
1-800-445-2480.  
In addition to the included allen wrench, assem-  
bly requires the following tools (not included):  
• Two adjustable wrenches  
Before beginning assembly, carefully read the  
following information and instructions:  
• One rubber mallet  
Assembly requires two people.  
• Lubricant, such as grease or petroleum jelly.  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
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, make sure that you under-  
stand the information in the box above. Note:  
Some parts described in the assembly steps  
may be pre-assembled.  
1
10  
16  
1
Press a 50mm Square Inner Cap (10) into each  
end of the Rear Stabilizer (1).  
20  
10  
2
Attach the Rear Stabilizer (1) to the indicated end  
of the Bench Frame (2) with two M10 x 64mm  
Carriage Bolts (16) and two M10 Nylon Locknuts  
(20).  
20  
2. Press a 50mm Square Inner Cap (10) into each  
end of the Front Stabilizer (3).  
2
2
Attach the two Wheels (13) to the brackets on the  
Front Stabilizer (3) with two M10 x 46mm Bolts  
(18) and two M10 Nylon Locknuts (20).  
10  
20  
10  
Attach the Front Stabilizer (3) to the indicated end  
of the Bench Frame (2) with two M10 x 64mm  
Carriage Bolts (16) and two M10 Nylon Locknuts  
(20).  
3
18  
13  
20  
16  
18  
13  
6
 
3. Press a 50mm Thick Square Inner Cap (11) into  
each end of the Seat Frame (4).  
3
Wide  
End  
7
Orient the Seat (7) as shown. Attach the Seat to  
the Seat Frame (4) with two M6 x 16mm Screws  
(17), an M6 x 63mm Screw (19), and an M6  
Washer (23).  
11  
4
11  
23  
19  
17  
4. Press two 1” Square Inner Caps (12) into each  
Backrest Frame (6).  
4
12  
6
15  
Orient the Backrest Frames (6) exactly as shown.  
Attach the Adjustment Bracket (5) to the Backrest  
Frames with four M10 x 44mm Bolts (15) and  
four M10 Nylon Locknuts (20).  
6
12  
20  
20  
5
5. Orient the Backrest (8) as shown. Attach the  
Backrest to the Backrest Frames (6) with four M6  
x 38mm Screws (21) and four M6 Washers (23).  
Note: If the holes in the Backrest Frames do not  
line up with the holes in the Backrest, go back to  
assembly step 4, loosen the M10 Nylon Locknuts  
(20), adjust the positions of the Backrest Frames,  
and then retighten the Nylon Locknuts.  
5
8
6
6
23  
Wide  
End  
21  
23  
23  
21  
23  
21  
21  
7
 
6. Refer to the inset drawing. Pull out the indicat-  
ed Adjustment Knob (9) as far as possible. Tip  
the Seat (7) toward the Knob, and insert the Seat  
Frame (4) between the two tubes of the Bench  
Frame (2) as shown. Make sure that the pin on  
the Seat Frame is under the right tube. Next,  
slide the Seat Frame forward until the indicated  
hole is aligned with the small tube on the Bench  
Frame. Then, release the Adjustment Knob so  
that it engages one of the adjustment holes in the  
Seat Frame.  
6
20  
22  
22  
6
14  
4
5
9
Lubricate  
Next, pull out the other Adjustment Knob (9) as  
far as possible. Insert the Adjustment Bracket (5)  
between the two tubes of the Bench Frame (2),  
and then release the Adjustment Knob so that it  
engages one of the middle adjustment holes in  
the Adjustment Bracket.  
2
9
4
Hole  
7
Tube  
Lubricate the M10 x 231mm Hex Bolt (14). Attach  
the Backrest Frames (6) and the Seat Frame (4)  
to the Bench Frame (2) with the Bolt, two M10  
Washers (22), and an M10 Nylon Locknut (20).  
Do not overtighten the Nylon Locknut; the  
Seat Frame and the Backrest Frames must be  
able to pivot easily.  
Pin  
9
2
7. Make sure that all parts are properly tightened before you use the weight bench. The use of the remain-  
ing parts will be explained in ADJUSTMENTS, starting on the following page.  
8
 
ADJUSTMENTS  
The weight bench is designed to be used with the weight rack (HGBC5991/HGBM5991/HGBO5991) and set of  
dumbbells (HGWT0591) included with the HIDDEN GROVE furniture. The steps below explain how the weight  
bench can be adjusted. See EXERCISE GUIDELINES on page 11 for important exercise information.  
Make sure that 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 SEAT  
7
To adjust the Seat (7), pull out the front Adjustment  
9
Knob (9) as far as possible. Move the Seat to the  
desired position, and then release the Adjustment  
Knob so that it engages one of the adjustment holes  
in the Seat Frame.  
WARNING:  
Make sure that the  
Adjustment Knob (9) is fully inserted into an  
adjustment hole in the Seat Frame (4) before  
using the weight bench.  
ADJUSTING THE BACKREST  
8
The Backrest (8) can be used in a declined position,  
a level position, or one of four inclined positions. To  
adjust the Backrest, pull out the rear Adjustment Knob  
(9) as far as possible. Move the Backrest to the  
desired position, and then release the Adjustment  
Knob so that it engages one of the adjustment holes  
in the Adjustment Bracket.  
9
WARNING:  
Make sure that the  
Adjustment Knob (9) is fully inserted into an  
adjustment hole in the Adjustment Bracket (5)  
before using the weight bench.  
Adjustment  
Holes  
5
9
 
STORING THE WEIGHT BENCH  
Uprights  
To store the weight bench, place the Wheels (13) in  
the base bracket on the weight rack included with the  
HIDDEN GROVE furniture. Lift the Rear Stabilizer (1)  
so that it rests between the uprights.  
13  
Base  
Bracket  
1
10  
 
EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
PERSONALIZING YOUR EXERCISE PROGRAM  
Muscle Building  
To increase the size and strength of your muscles,  
Determining the exact length of time for each workout,  
as well as the number of repetitions or sets completed,  
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-  
cles will continually adapt and grow as you progres-  
sively 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.)  
ing it during the first few months of your exercise pro-  
gram. 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 immedi-  
ately 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 pro-  
gram.  
WARMING UP  
The proper amount of weight for each exercise  
depends upon the individual user. You must gauge  
Begin each workout with 5 to 10 minutes of stretching  
your limits and select the amount of weight that is right and light exercise to warm up. Warming up prepares  
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.  
your body for more strenuous exercise by increasing  
circulation, raising your body temperature and deliver-  
ing more oxygen to your muscles.  
WORKING OUT  
Toning  
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-  
erate percentage of their capacity. Select a moderate  
amount of weight and increase the number of repeti-  
tions 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 complet-  
ing more sets rather than by using high amounts of  
weight.  
es. 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.  
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.  
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  
Cross Training  
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.  
well-balanced fitness program. An example of a bal-  
anced program is:  
Exercising in an uncontrolled manner will leave you  
feeling exhausted.  
• Plan weight training workouts on Monday,  
Wednesday, and Friday.  
The repetitions in each set should be performed  
smoothly and without pausing. The exertion stage of  
each repetition should last about half as long as the  
return stage. Proper breathing is important. Exhale  
during the exertion stage of each repetition and inhale  
during the return stroke. Never hold your breath.  
• Plan 20 to 30 minutes of aerobic exercise, such as  
cycling or swimming, on Tuesday and Thursday.  
• Rest from both weight training and aerobic exercise  
for at least one full day each week to give your body  
time to regenerate.  
The combination of weight training and aerobic exer-  
Rest for a short period of time after each set. The ideal  
cise will reshape and strengthen your body, plus devel- resting periods are:  
op your heart and lungs. • Rest for three minutes after each set for a muscle  
building workout.  
11  
 
• Rest for one minute after each set for a toning work-  
out.  
without strain. Stretching at the end of each workout  
is an effective way to increase flexibility.  
• Rest for 30 seconds after each set for a weight loss  
workout.  
STAYING MOTIVATED  
Plan to spend the first couple of weeks familiarizing  
yourself with the equipment and learning the proper  
form for each exercise.  
For motivation, keep a record of each workout. The  
chart on page 13 of this manual can be photocopied  
and used to schedule and record your workouts. 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.  
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  
MUSCLE CHART  
N
O
P
A. Sternomastoid (neck)  
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
D. Obliques (waist)  
A
B
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)  
C
D
E
Q
R
S
F
L
T
L. Rectus Abdominus (stomach)  
M. Adductor (inner thigh)  
G
M
N. Trapezius (upper back)  
O. Rhomboideus (upper back)  
P. Deltoid (shoulder)  
H
I
U
V
Q. Triceps (back of arm)  
J
K
W
R. Latissimus Dorsi (mid back)  
S. Spinae Erectors (lower back)  
T. Gluteus Medius (hip)  
U. Gluteus Maximus (buttocks)  
V. Hamstring (back of leg)  
W. Gastrocnemius (back of calf)  
12  
 
EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
MONDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
TUESDAY  
Date:  
/
/
WEDNESDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
THURSDAY  
Date:  
/
/
FRIDAY  
Date:  
/
/
Make photocopies of this page for scheduling and recording your workouts.  
13  
 
PART LIST—Model No. HGBE8991.1  
R0305A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
9
1
1
1
1
1
2
1
1
2
4
2
4
Rear Stabilizer  
Bench Frame  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
#
2
1
4
4
2
2
1
11  
4
2
Wheel  
M10 x 231mm Hex Bolt  
M10 x 44mm Bolt  
M10 x 64mm Carriage Bolt  
M6 x 16mm Screw  
M10 x 46mm Button Bolt  
M6 x 63mm Screw  
M10 Nylon Locknut  
M6 x 38mm Screw  
M10 Washer  
Front Stabilizer  
Seat Frame  
Adjustment Bracket  
Backrest Frame  
Seat  
Backrest  
Adjustment Knob  
50mm Square Inner Cap  
50mm Thick Square Inner Cap  
1” Square Inner Cap  
10  
11  
12  
5
1
M6 Washer  
User’s Manual  
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. HGBE8991.1  
R0305A  
8
6
12  
15  
6
20  
22  
23  
7
23  
23  
11  
12  
22  
21  
23  
21  
21  
14  
4
20  
16  
20  
10  
5
23  
11  
17  
9
20  
19  
1
10  
9
2
20  
20  
10  
3
18  
13  
20  
16  
13  
10  
18  
15  
 
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 when calling:  
• The MODEL NUMBER of the product (HGBE8991.1)  
• The NAME of the product (EXECUTIVE BY PROFORM weight bench)  
• The SERIAL NUMBER of the product (see the front cover of this manual)  
• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED  
DRAWING on pages 14 and 15 of this manual)  
LIMITED WARRANTY  
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-  
rial, 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. If the product is shipped to a service center,  
freight charges to and from the service center will be the customer’s responsibility. For in-home service, the  
customer will be responsible for a minimal trip charge. This warranty does not extend to any product or dam-  
age 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 autho-  
rized 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 conse-  
quential 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 mer-  
chantability 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. Accordingly, the above limitation  
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. 208610 R0305A  
Printed in China © 2001 ICON IPs, Inc.  
 

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