USER`S MANUAL
Contents
1. Description Bench Frame Left Stabiliser Right Stabiliser Weight Tray Left Seat Bracket Right Seat Bracket Seat 64mm Round Outer Cap Wheel 3 pound Dumbbell 5 pound Dumbbell 8 pound Dumbbell Key No Qty 13 14 15 16 17 18 19 20 n hROADNMAOHPD R1104A Description 10 pound Dumbbell M10 x 15mm Button Bolt M6 x 25mm Screw M10 x 28mm Button Bolt M10 x 45mm Bolt M10 Nylon Locknut M6 Washer M10 Washer User s Manual Exercise Guide Hex Key Grease Pack 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 10 IMPORTANT PRECAUTIONS AWARNING 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 It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Always wear athletic shoes for foot protec tion whilst exercising Make sure that all parts are properly t2. www iconeurope com TABLE OF CONTENTS EXPLODED DRAWING Model No PFEVBE12540 WARNING DECAL PLACEMENT 00 00 e cece etn teens 2 IMPORTANT PRECAUTIONS 0 0 00 c cent i Gaa a ia 3 BEFORE YOUIBEGIN wsscctaan cede ded Ge eka ed ON Pk eee ae eae Red ae eae ee ew dea 4 ASSEMBEY pisas panien ESAn eit dalle gta wad aN ME ee oak Dae eee ace AEAN E wos Maw a geet 5 ADJUSTMENTS crec teed eat ta chese eee hae ea eee eee nena ead amp ea ddd Rees 7 EXERCISE GUIDELINES scdactecscakua a s ieda sh eee Medes dake aa bg De OL eA ee a 8 PART LIST tise eked to anea diirai ele Va ee Ee e Need Reena devas 10 EXPLODED DRAWING is mera tet aes che aa iad Soe Ge Ba Dene da ee ae Gel Se ee 11 ORDERING REPLACEMENT PARTS 0 000 e cece cette eee Back Cover 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 Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed PROFORM is a registered trademark of ICON IP Inc 2 11 R1104A PART LIST Model No PFEVBE12540 Key No Qty 1 1 2 1 3 1 4 1 5 1 6 1 7 1 8 4 9 2 10 2 11 2 12 2
3. any worn parts immediate ly 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 4 Lubricate the hinges on the Left Seat Bracket 5 dumbbell in the Weight Tray 4 Dumbbell 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 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 5 Attach the Seat 7 to the Seat Brackets 5 6 with eight M6 x 25mm Screws 15 and eight M6 Washers 19 6 Make sure that that all parts are properly tight ened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS beginning on page 7
4. ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Un it 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 Part No 216185 R1104A The MODEL NUMBER of the product PFEVBE12540 The NAME of the product PROFORM G600 weight storage 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 10 and 11 Printed in China 2004 ICON IP Inc 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 com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Lo A USER S MANUAL A Visit our website at Q
5. e mention the product model number and serial number when calling The model number is PFEVBE12540 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 familiarise yourself with the parts that are labeled Weight Tray Wheel ASSEMBLED DIMENSIONS Height 43 2 cm 17 in Width 134 6 cm 53 in Depth 48 3 cm 19 in Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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
6. ective 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 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 See the muscle chart on the next page to find the names of the muscles 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 ASSEMBLY Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully 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 e Assembly requires two persons e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed e Tighten all parts as you assemble them unless instructed to do otherwise Before beginning assembly make sure that you understand the information in the box above Press two 64mm Round O
7. ight ened each time the weight bench is used Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts The weight bench is designed to support a maximum user weight of 135 kg 300 Ibs and a maximum total weight of 185 kg 410 Ibs If you feel pain or dizziness at any time whilst exercising stop immediately and begin cooling down AWARNING 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 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 build dra matic muscle size and strength or improve your cardio vascular 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 Dumbbells Handle reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you pleas
8. pe and strengthen your body plus devel op your heart and lungs 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 overdo 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 whist 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 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 deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis 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 EXERCISE FORM Maintaining proper form is an essential part of an eff
9. to achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh A W ee a Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf XE lt CHMDOVOZErFAL TONMIOD gt 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 mus 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 e by changing the amount of resistance used e 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 individ
10. ual 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 mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions 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 com pleting 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 efficient way to get a complete and well balanced fitness program An example of a bal anced program is e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding an elliptical exerciser or an exercise cycle on Tuesday and Thursday e 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 resha
11. uter 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 Do not overtighten the Locknut the Wheel must be able to roll freely Attach the other Wheel to 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 Washers 20 e 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 S 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 Lubricate 3 Press two 64mm Round Outer Caps 8 onto the Left Stabiliser 2 ADJUSTMENTS Attach the Left Stabiliser 2 to the Bench Frame 1 with two M10 x 15mm Button Bolts 14 and two M10 Washers 20 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 exer cise Make sure all parts are properly tightened each time the weight bench is used Replace
Download Pdf Manuals
Related Search