G800
Contents
1. AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE Make photocopies of this page for scheduling and recording your workouts 19 MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date AEROBIC EXERCISE EXERCISE AEROBIC EXERCISE werent Sets mers Make photocopies of this page for scheduling and recording your workouts 18 IMPORTANT PRECAUTIONS AWARN ING 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 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 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 Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times K2. 17 Using a rubber mallet tap the left Rack Foot 35 into the indicated Base 28 Attach the Foot to the Base with two M10 x 65mm Button Bolts 60 four M10 Washers 67 and two M10 Nylon Locknuts 69 Do not tighten the Locknuts yet Attach the Left Upright 31 to the Rear Support 29 with two M10 x 68mm Button Bolts 79 and two M10 Nylon Locknuts 69 Do not tighten the Locknuts yet Attach the right Rack Foot not shown and Right Upright not shown in the same man ner Attach the Right Spotter Hook 39 to a Safety Spotter 38 with an M8 x 12mm Shoulder Bolt 57 and an M8 Nylon Locknut 72 Make sure the bolt head is on the same side as the handle Slide the Safety Spotter 38 onto the right Guide Bar 32 and engage the Right Spotter Hook 39 into an adjustment hole near the bottom of the Right Upright 62 Assemble the Left Spotter Hook 40 and a Safety Spotter 38 in the same manner Identify the Left and Right Barbell Gliders 37 81 by the position of the screw holes Slide each Barbell Glider 37 81 onto the Guide Bar 32 next to the indicated Upright 31 62 Make sure the Barbell Gliders are oriented as shown 10 18 Press a Top Bracket Bushing 55 into the Top 19 20 2 k Bracket 36 Use a rubber mallet and tap the Top Bracket onto the Left Upright 31 and the Guide Bar 32 Attach the Top Bracket 36 to the Left Upright 31 with tw
3. Two adjustable wrenches One standard screwdriver One Phillips screwdriver E e Clear tape or masking tape 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 3 Attach the Leg Lever Bracket 7 to the Bench Frame 1 with two M10 x 68mm Button Bolts 79 and two M10 Nylon Locknuts 69 Attach the Weight Tube 11 to the Leg Lever 4 with an M8 x 58mm Button Bolt 71 two M8 Washers 73 a 10mm Spacer 25 and an M8 Nylon Locknut 72 Lubricate the indicated M10 x 68mm Button Bolt 79 with grease Attach the Leg Lever 4 to the Leg Lever Bracket 7 with the Bolt and an M10 Nylon Locknut 69 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 4 Lubricate an M10 x 78mm Button Bolt 75 with grease Attach the lower hole in the Adjustment Lever 8 to the Bench Frame 1 with the Bolt and an M10 Nylon Locknut 69 Do not over tighten the Locknut the Adjustment Lever must be able to pivot easily Hold the handle on the Adjustment Lever 8 so that the upper hole is above the Bench Frame 1 Slide the M10 x 62mm Flat Head Screw 77 through the indicated side of the Lever over the Bench Frame and tighten it into the other side of the Adjustment Lever Make sure that the threads of the Screw show through the Adjustment Lever Do not overtighten the Screw 5 Attach the Backrest
4. 191 cm 7 I Width 84in 213 cm Depth 30 in 76cm WEDNESDAY Date i Left Side Barbell Upright Backrest Safety Spotter THURSDAY Anchor Hole Date FRIDAY Date Curl Bar CECI E ON e AAA NA HAT n SS ENS FA AEROBIC EXERCISE EXERCISE Weir SETS REPS ro o_Qqurri ra a E o o 1 8 _e A a o y AEROBIC EXERCISE CCC O e ON IN INSI INN IE Coo o IONES IE O f SES Make photocopies of this page for scheduling and recording your workouts 17 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 The chart on pages 17 19 of this manual can be photo copied and used to schedule an
5. 4 M8 x 58mm Button Bolt 71 M10 x 62mm Flat Head Screw 77 M6 x 63mm Screw 65 M10 x 65mm Button Bolt 60 M10 x 68mm Button Bolt 79 M10 x 78mm Button Bolt 75 J J M10 x 93mm Button Bolt 48 M10 x 95mm Carriage Bolt 61 iD 2 o n Cc o E nm E bed x o gt EXPLODED DRAWING Model No PFEVBE3805 0 R1005A
6. Bolt L bracket M10 x 62mm Flat Head Screw M10 x 25mm Button Screw M10 x 68mm Button Bolt Small Base Cap Right Barbell Glider Long Pad Tube Small Weight Clip Large Weight Clip M10 x 168mm Button Bolt Thin Notched Square Inner Cap User s Manual Exercise Guide Grease Pack Allen Wrench Note tt indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part from the PART LIST in the center of this manual Important Some parts may have been pre assembled for shipping purposes If a part is not in the parts bag check to see if it has been pre attached l M10 x 25mm Button Screw 78 L M6 x 16mm Screw 63 M4 x 16mm Screw 58 6 M10 Nylon Jamnut 26 M10 Nylon Locknut 69 M8 Nylon Locknut 72 O M6 Washer 68 M8 Washer 73 M10 Washer 67 M8 x 12mm Shoulder Bolt 57 C 1 4 x 9 5mm Allen Head Set Screw 66 EN 1 4 x 14mm Button Screw 59 EA M10 x 30mm Button Screw 56 M6 x 38mm Screw 64 M10 x 45mm Button Bolt 7
7. Bracket 10 to the Backrest Tubes 6 with four M10 x 45mm Button Bolts 74 four M10 Washers 67 and four M10 Nylon Locknuts 69 Make sure the Backrest Tubes are oriented so that the indicated holes are closer to the bottom Do not tighten the Locknuts yet 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 adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity level of an individual exercise in two ways e by changing the amount of weight 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 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 mod 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 Res
8. E OF CONTENTS WARNING DECAL PLACEMENT 00 00 e cect ene ee 2 IMPORTANT PRECAUTIONS occ 3 BEFORE YOUIBEGIN wsscctaa td Ge a e ON Rk ee ae eae o eel eee ee ew doa 4 ASSEMBLY ii tances ica es o RT AA ANE DORA a AO pba WO gee dean 5 ADJUSTMENTS crec cios cies neo dead eee hie ewe Ena a a eee eee do 12 EXERCISE GUIDELINES siii ie a e a ee 15 ORDERING REPLACEMENT PARTS 0occcococccc eee Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING is attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT To prevent the risk of the rack tipping or sliding which may cause injury mount this bracket onto the rack base before performing press exercises The decals shown here have been placed on the weight bench If a decal is missing or illegible call the toll free phone number on the front of this manual and order a free replacement decal Apply the decal in the location shown e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegible or removed MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date
9. NINA ODN a aN NMNHH HAH NHI HAH NNN HH HAH NHI HAH OPAHNW HH Ha dodo dp py _ aS aS Description Bench Frame Stabilizer Bench Leg Leg Lever Curl Post Backrest Tube Leg Lever Bracket Adjustment Lever Base Cap Backrest Bracket Weight Tube Backrest Seat Curl Pad Olympic Adapter 48mm Round Inner Cap 50mm Square Inner Cap Notched Square Inner Cap 25mm Square Inner Cap 25mm Round Inner Cap Handgrip Curl Knob Small Round Bushing Curl Bushing 10mm Spacer M10 Nylon Jamnut Center Base Base Rear Support Crossbar Left Upright Guide Bar Weight Bar Locking Bar Rack Foot Top Bracket Left Barbell Glider Safety Spotter Right Spotter Hook Left Spotter Hook Barbell Adapter Weight Stop Glider Bushing Weight Bar Glider Bushing Round Angled Bushing 48mm Tapered Inner Cap Key No Qty 47 48 49 50 51 Na ARNIAONANONANDNA gt N R1005A Description Curl Bar M10 x 93mm Button Bolt Weight Adapter Pad Tube Large Foam Pad Small Foam Pad 19mm Square Inner Cap Tube Sleeve Top Bracket Bushing M10 x 30mm Button Screw M8 x 12mm Shoulder Bolt M4 x 16mm Screw 1 4 x 14mm Button Screw M10 x 65mm Button Bolt M10 x 95mm Carriage Bolt Right Upright M6 x 16mm Screw M6 x 38mm Screw M6 x 63mm Screw 1 4 x 9 5mm Allen Head Set Screw M10 Washer M6 Washer M10 Nylon Locknut Bumper M8 x 58mm Button Bolt M8 Nylon Locknut M8 Washer M10 x 45mm Button Bolt M10 x 78mm Button
10. 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 Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089009 Outside the UK O 044 113 387 7133 Fax 0 044 113 387 7125 1 the MODEL NUMBER of the product PFEVBE3805 0 2 the NAME of the product PROFORM G800 weight bench 3 the SERIAL NUMBER of the product see the front cover of this manual 4 the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the centre of this manual Part No 226476 R1005A Printed in China O 2005 ICON IP Inc PreO F ORM B00 USER S MANUAL Model No PFEVBE3805 0 Serial No Write the serial number in the space above for 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 manu al for future reference www iconeurope com TABL
11. 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 ATTACHING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE To use the barbell slide the desired amount of weight not included onto the Barbell Adapters 41 Secure the weights with the Large Weight Clips 84 AWARNING Do not place more than 140 kg 310 Ibs on the barbell Always place the same amount of weight on each side of the barbell Always secure weights with the Large Weight Clips 84 Your weights can be stored on the tubes on the Uprights 31 not shown 62 see the inset drawing USING THE LOCKING BAR Before starting an exercise position the Locking Bar 34 and the Safety Spotters not shown in the correct position for the exercise To do this stand in front of the rack and grip the Locking Bar 34 with both hands Turn the Locking Bar until the two hooks disengage the slots in the Uprights 31 62 not shown Raise or lower the Locking Bar to a new position and turn it until the hooks engage the slots in the Uprights USING THE SAFETY SPOTTERS To move the Safety Spotters 38 to a new position grip the handles on the Spotter Hooks 39 40 not shown and pull the hooks out of the slots in the Uprights 31 not shown 62 Raise or lower the Safety Spotters to new positions and pivot the hooks back into the slots in t
12. d record your work outs List the date the exercises performed the resist ance used and the numbers of sets and repetitions completed Record your weight and key body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise 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 16 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 A B C D E F G H I J K L M N O P Q R S T U V W X ASSEMBLY 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 Before beginning assembly carefully read the following information and instructions e Assembly requires two people e For help identifying small
13. e Tube as shown 10 Attach the Curl Pad 14 to the Curl Post 5 with two M6 x 16mm Screws 63 11 Press a Round Angled Bushing 45 into a Rack Foot 35 Attach a Guide Bar 32 to the Rack Foot with an M10 x 30mm Button Screw 56 and an M10 Washer 67 Tighten the Screw Use a rubber mallet and tap the Right Upright 62 which has numbers on the indicated side onto the Rack Foot 35 Attach the Right Upright to the Rack Foot with two M10 x 65mm Button Bolts 60 four M10 Washers 67 and two M10 Nylon Locknuts 69 Make sure the Bolts are inserted from the side shown Do not tighten the Locknuts yet Repeat this step with the Left Upright 31 not shown Guide Bar 32 and Rack Foot 35 Insert the M10 x 65mm Button Bolts 60 from the side of the Upright with the numbers USING THE BENCH FOR PRESS EXERCISES To prevent the weight rack from tipping while perform ing press exercises on the bench set the L bracket 76 over the Center Base 27 USING THE WEIGHT ADAPTERS To use some weights not included the Tube Sleeve 54 should be slid onto the Weight Tube 11 Press a 48mm Round Inner Cap 16 into the Olympic Adapter 15 Attach the Olympic Adapter to the Weight Tube 11 with a 1 4 x 9 5mm Allen Head Set Screw 66 Make sure that the Set Screw is in the bottom of the Adapter Press a 48mm Round Inner Cap 16 into a Weight Adapter 49 Attach the Weight Adapter to the Curl Bar 47
14. eep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Use the curl bar only with the weight clips provided with the bench 10 11 12 13 14 15 16 17 18 Always set both barbell guides and both safety spotters at the same height Make sure that the set screws attaching the Olympic weight adapters are properly tight ened each time the adapters are used The weight bench is designed to support a maximum user weight of 136 kg 300 Ibs and a maximum total weight of 276 kg 610 Ibs Do not place more than 140 kg 310 Ibs on the barbell or safety spotters Do not place more than 68 kg 150 Ibs on the leg lever or curl bar Note The weight bench does not include weights Always place an equal amount of weight on each side of the barbell Always secure the weights with the weight clips when they are mounted on the barbell Always make sure the backrest bracket is fully engaged before using the backrest Always mount the L bracket onto the cen ter base before performing press exercises Always move your bench out of the way when performing an exercise that does not use the bench If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or per
15. he Uprights Note Always position the Safety Spotters at the lowest point to which you want the barbell to move during the exercise AWARNING Always set both Safety Spotters 38 at the same height 14 6 Insert the Backrest Bracket 10 through the slot in the Bench Frame 1 and under the Adjustment Lever 8 Make sure that the M10 x 62mm Flat Head Screw 77 is under the Backrest Bracket arm Lubricate an M10 x 168mm Button Bolt 85 with grease Attach the Backrest Tubes 6 to the Bench Frame 1 with the Bolt two M10 Washers 67 and an M10 Nylon Locknut 69 Do not overtighten the Locknut the Backrest Tubes must be able to pivot easily 7 Attach the Bumper 70 to the Bench Frame 1 with an M4 x 16mm Screw 58 Attach the Backrest 12 to the Backrest Tubes 6 with four M6 x 38mm Screws 64 and four M6 Washers 68 Tighten the four M10 Nylon Locknuts 69 used in step 5 8 Attach the Seat 13 to the Bench Frame 1 with an M6 x 63mm Screw 65 an M6 Washer 68 and two M6 x 16mm Screws 63 9 Slide a Pad Tube 50 into a hole in the Leg Lever 4 Wet both sides of the Pad Tube with soapy water Slide two Large Foam Pads 51 onto the Pad Tube as shown Repeat with the other Pad Tube and the Leg Lever Slide the Long Pad Tube 82 into the hole in the Leg Lever Bracket 7 Wet both sides of the Pad Tube with soapy water Slide two Small Foam Pads 52 onto th
16. m Flat Head Screw 77 not shown engages one of the notches in the Backrest Bracket AWARNING always hold the Backrest 12 securely before disengaging the Backrest Bracket 10 Always make sure the Backrest Bracket is fully engaged before using the Backrest ATTACHING THE CURL POST For some exercises the Curl Post 5 must be attached to the weight bench Slide the Curl Post into the Leg Lever Bracket 7 Align the adjustment holes in the Curl Post with the adjustment hole in the Leg Lever Bracket Tighten the Curl Knob 22 into the adjustment hole in the Leg Lever Bracket Fully tight en the Knob 12 12 Attach a Base Cap 9 and a Rear Support 29 to the Base 28 with two M10 x 93mm Button Bolts 48 an M10 Washer 67 an M10 Nylon Locknut 69 an M10 Nylon Jamnut 26 and an M4 x 16mm Screw 58 Repeat this step with the other Base 28 and Rear Support 29 13 Attach a Base 28 to the Center Base 27 with three M10 x 68mm Button Bolts 79 three M10 Washers 67 and two M10 Nylon Locknuts 69 Do not tighten the Locknuts yet Attach the other Base 28 to the Center Base 27 in the same manner 14 Attach the Crossbar 30 to a Rear Support 29 with two M10 x 68mm Button Bolts 79 two M10 Washers 67 and two M10 Nylon Locknuts 69 Do not tighten the Locknuts yet Attach the Crossbar 30 to the other Rear Support 29 in the same manner 15 16
17. o M10 x 65mm Button Bolts 60 four M10 Washers 67 and two M10 Nylon Locknuts 69 Do not tighten the Locknuts yet Attach the Top Bracket 36 to the Guide Bar 32 with an M10 x 30mm Button Screw 56 and an M10 Washer 67 Assemble the other Top Bracket 36 in the same manner Slide the Weight Bar 33 through the Left Barbell Glider 37 the Locking Bar 34 and the Right Barbell Glider 81 Make sure the Locking Bar is oriented as shown Engage the hooks on the Locking Bar 34 into a set of holes in the Uprights 31 62 Slide a Weight Stop 42 onto the Weight Bar 33 Thread a 1 4 x 14mm Button Screw 59 into the Weight Stop and the hole in the Weight Bar Do not tighten the Screws yet Thread a 1 4 x 14mm Button Screw 59 into the Left Barbell Glider 37 Repeat this step with the Right Barbell Glider not shown and the other Weight Stop not shown Press a 48mm Tapered Inner Cap 46 into a Barbell Adapter 41 Slide a Barbell Adapter 41 onto the Weight Bar 33 Thread a 1 4 x 9 5mm Allen Head Set Screw 66 into the Barbell Adapter Do not tight en the Screw yet Repeat this step with the other Barbell Adapter not shown Tighten the M10 Nylon Locknuts 69 used in steps 11 21 Tighten the 1 4 x 14mm Button Screws 59 and 1 4 x 9 5mm Allen Head Set Screw 66 used in steps 20 and 21 11 PART LIST Model No PFEVBE3805 0 Key No Qty OANDOAABRWN
18. parts use the PART IDENTIFICATION CHART e Tighten all parts as you assemble them unless instructed to do otherwise e As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before beginning make sure you under stand the information in the box above Note Some parts described in the assem bly steps may be pre assembled Attach a Base Cap 9 to the Stabilizer 2 with an M4 x 16mm Screw 58 and an M10 x 25mm Button Screw 78 Attach another Base Cap to the Stabilizer in the same manner Attach the Stabilizer 2 to the Bench Frame 1 with two M10 x 68mm Button Bolts 79 two M10 Washers 67 and two M10 Nylon Locknuts 69 Do not tighten the Locknuts yet Attach the Stabilizer 2 and the L bracket 76 to the Bench Frame 1 with two M10 x 95mm Carriage Bolts 61 and two M10 Nylon Locknuts 69 Do not tighten the Locknuts yet 2 Attach the Small Base Cap 80 to the Bench Leg 3 with an M4 x 16mm Screw 58 Attach the Bench Leg 3 to the Bench Frame 1 with two M10 x 68mm Button Bolts 79 two M10 Washers 67 and two M10 Nylon Locknuts 69 Tighten the M10 Nylon Locknuts 69 used in step 1 e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The included grease and the following tools not included may be required for assembly One rubber mallet H AS e
19. quate 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 effective 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 Refer to 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
20. sons with pre existing health problems Read all instructions before using Sears 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 versatile PROFORM G800 weight bench The weight bench offers an impressive array of weight stations designed to devel op 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 sys tem 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 Right Side Locking Bar Guide Bar Curl Pad Note The right side and the left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual MONDAY Date reading this manual see the front cover of this manu al To help us assist you please note the product model number and serial number before calling The model number is PFEVBE3805 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 TUESDAY ASSEMBLED DIMENSIONS Date Height 75 in
21. t for 1 minute after each set Work your muscles by complet ing 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 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 on an elliptical or exercise bike 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 reshape and strengthen your body plus devel op your heart and lungs 15 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 while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that ade
22. with a 1 4 x 9 5mm Allen Head Set Screw 66 Make sure that the Set Screw is in the bot tom of the Adapter Attach the other Weight Adapter to the Curl Bar in the same manner ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the Weight Tube 11 Secure the weights with a Weight Clip 83 or 84 not shown Weights can be added to the Curl Bar not shown in the same manner Secure the weights to the Curl Bar with two Weight Clips 83 or 84 not shown A WARNING Do not place more than 68kg 150 Ibs on the Weight Tube 11 or the Curl Bar 47 13 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 15 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 immediate ly 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 12 hold the upper end of the Backrest with one hand and lift the Adjustment Lever 8 with the other hand disengag ing the Backrest Bracket 10 Raise or lower the Backrest to the desired position Lower the Adjust ment Lever so that the M10 x 62m
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