Model No. PFEVBE1836.0
Serial No.
Write the serial number in the
space above for future reference.
USER’S MANUAL
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are
committed to providing com-
plete customer satisfaction. If
you have questions, or if there
are missing or damaged parts,
please call:
08457 089 009
or 0 (44) 113 3877133 for tele-
phone calls outside the UK.
Or write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road, Beeston
Leeds, LS11 8JG
UK
Fax: 0 (44) 113 3877125
E-mail: [email protected]
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
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.
10. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg) and
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.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately 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.
11. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing down.
4. Keep the weight bench indoors, away from
moisture and dust. Do not put the weight
bench in a garage or covered patio, or near
water.
12. The decal shown here has been placed on the
weight bench. If the decal is missing or illegi-
ble, 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.
5. Use the weight bench only on a level surface.
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.
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 protec-
tion 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
reading this manual, please call the phone number on
580 weight bench. The weight bench offers a selection the front cover of this manual. To help us assist you,
of exercise stations designed to develop every major please note the product model number and serial
muscle group of the body. Whether your goal is to tone number before contacting us. The model number is
your body, build dramatic muscle size and strength, or PFEVBE1836.0. The serial number can be found on a
improve your cardiovascular system, the weight bench decal attached to the weight bench (see the front
will help you to achieve the specific results you want.
cover of this manual).
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
Assembled Dimensions:
Height: 160 cm (63 in.)
Width: 102 cm (40 in.)
Depth: 213 cm (84 in.)
Weight Rest
Locking Pin
Backrest
Right Side
Upright Knob
Weight
Storage Tube
Curl Pad
Curl Knob
Front Leg
Left Side
Curl Knob
Adjustment Bracket
Seat
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.
4
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.
M6 x 40mm
Button Bolt (51)
M10 Nylon
Locknut (37)
M10 Washer (49)
M8 x 43mm Button Bolt (38)
M8 Nylon
Locknut (34)
M6 x 50mm Screw (39)
M8 Washer (35)
M6 x 76mm Screw (42)
M6 Nylon
Locknut (50)
M8 Plastic
Washer (44)
M10 x 78mm Button Bolt (48)
M8 x 81mm Button Bolt (47)
M8 x 92mm Button Bolt (43)
M4 x 10mm
Screw (33)
M4 x 16mm
Screw (32)
M6 Washer (36)
M4 x 16mm
Round Head
Screw (46)
M6 x 29mm
Screw (41)
M10 x 168mm Button Bolt (45)
5
ASSEMBLY
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight bench can be assembled suc-
cessfully 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 plen-
ty of time, assembly will go smoothly.
• 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
Before beginning assembly, carefully read the
following information and instructions:
• One standard screwdriver
• Assembly requires two persons.
• One Phillips screwdriver
• 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.
• 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).
1
3
14
32
2. Attach the Frame (1) to the Front Leg (3) with
two M8 x 81mm Button Bolts (47), a Short
2
Support Plate (30), and two M8 Nylon Locknuts
(34). Do not tighten the Nylon Locknuts yet.
47
22
1
Attach the Bumper (22) to the Frame (1) with
two M4 x 16mm Screws (32).
32
47
3
34
30
6
3. Identify the Left Upright (4), which has a “G580”
decal in the indicated location.
3
34
44
6
Press a Rear Base Foot (15) and a Front Base
Foot (13) onto the Left Upright (4) as shown.
44
26
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.
21
Attach a Locking Pin (26) to the Weight Rest (6)
with two M8 Plastic Washers (44) and an M8
Nylon Locknut (34). Do not overtighten the
Nylon Locknut; the Locking Pin must pivot
easily.
Decal
4
15
Repeat this step with the Right Upright (not
shown). Make sure both Weight Rests (6) are
set to the same height.
13
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.
4
5
Repeat this step with the Left Upright (4).
34
29
4
43
43
2
Decal
7
5. Attach the Frame (1) to the Crossbar (2) with an
M10 x 78mm Button Bolt (48) and an M10
Nylon Locknut (37). Next, fully tighten a Curl
Knob (24) into the Frame. Make sure that the
Button Bolt is inserted through the indicated
hole in the Frame.
5
6
48
24
Tighten the M8 and M10 Nylon Locknuts (34,
37) used in steps 1–5. Do not overtighten the
Nylon Locknuts used in step 4; overtighten-
ing them may make it difficult to raise and
lower the Weight Rests (6).
37
1
2
Hole
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.
6
9
35
9
38
35
34
35
34
8
38
35
Hole
Hole
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.
7
39
11
36
9
52
36
39
39
36
8
8. Insert the Adjustment Bracket (8) through the
Frame (1) as shown. Apply a small amount of
the included grease to an M10 x 168mm Button
Bolt (45). Attach the Backrest Frames (9) to the
Frame (1) with the Button Bolt, two M10
8
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).
37
49
25
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).
8
9
33
45
Grease
49
51
1
27
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).
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).
9
12
54
1
42
36
41
41
10. Attach the Curl Pad (10) and the Curl Base (53)
to the Curl Post (7) with two M6 x 29mm
Screws (41).
10
10
53
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
7
ADJUSTMENTS, beginning on the next page.
9
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 12 for impor-
tant 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
11
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 adjust-
ment hole in the Adjustment Bracket (8).
1
25
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
6
26
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.
21
26
6
5
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.
21
4
10
ATTACHING THE CURL POST
Insert the Curl Post (7) into the Front Leg (3) and
align the holes in the Front Leg and the Curl Post.
Secure the Curl Post with a Curl Knob (24). Make
sure that you fully tighten the Curl Knob.
24
7
3
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. Make
sure that the Curl Knob is inserted through the
Frame.
1
11
24
Hole
11
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 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.
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 affected. Refer to the muscle chart on the
next page to find the names of the muscles.
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed
for at least one full day each week to give your body
time to regenerate.
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
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.
op your heart and lungs.
12
Rest for a short period of time after each set. The
ideal resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
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.
• Rest for one minute after each set for a toning work-
out.
STAYING MOTIVATED
• 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.
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.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
MUSCLE CHART
O
A. Sternomastoid (neck)
A
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
P
L
Q
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)
R
S
C
D
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
G
H
I
V
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)
W
X
J
K
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
13
PART LIST—Model No. PFEVBE1836.0
R0706A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
1
1
1
1
1
2
1
1
2
1
1
1
2
1
2
1
1
1
2
2
2
1
2
2
1
2
2
4
2
Frame
Crossbar
Front Leg
Left Upright
Right Upright
Weight Rest
Curl Post
Adjustment Bracket
Backrest Frame
Curl Pad
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
#
1
2
3
5
12
4
5
2
4
4
1
4
1
4
4
1
4
2
1
2
1
1
1
1
1
1
1
3
Short Support Plate
25mm Round Endcap
M4 x 16mm Screw
M4 x 10mm Screw
M8 Nylon Locknut
M8 Washer
M6 Washer
M10 Nylon Locknut
M8 x 43mm Button Bolt
M6 x 50mm Screw
Left Strike Plate
M6 x 29mm Screw
M6 x 76mm Screw
M8 x 92mm Button Bolt
M8 Plastic Washer
M10 x 168mm Button Bolt
M4 x 16mm Round Head Screw
M8 x 81mm Button Bolt
M10 x 78mm Button Bolt
M10 Washer
M6 Nylon Locknut
M6 x 40mm Button Bolt
Backrest Base
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
Backrest
Seat
Front Base Foot
Front Leg Foot
Rear Base Foot
50mm Square Inner Cap
Right Strike Plate
Bushing
63mm Thick Round Endcap
Upright Bushing
Upright Knob
Bumper
63mm Endcap
Curl Knob
Backrest Knob
Locking Pin
12mm Spacer
25mm Square Endcap
Long Support Plate
Curl Base
Seat Base
User’s Manual
Exercise Guide
#
#
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
28
11
39
36
23
9
26
17
28
44
39
35
44
36
38
9
34
34
35
49
46
35
34
39
37
36
8
6
38
33
52
10
39
28
51
33
36
27
20
19
50
23
49
34
28
45
44
26
44
53
5
46
31
21
40
21
29
33
6
34
15
33
20
19
7
12
41
21
43
48
31
4
43
13
24
54
37
1
47
24
2
16
22
43
18
15
43
32
36
42
33
25
47
34
29
41
34
30
13
3
14
32
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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