ProForm Home Gym PFEVBE18360 User Manual

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  
CAUTION  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Save this manual  
for future reference.  
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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 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.  
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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
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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
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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
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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
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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
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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
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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  
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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  
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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  
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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  
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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  
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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  
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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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