ProForm Home Gym PFANBE14250 User Manual

Model No. PFANBE1425.0  
Serial No.  
Write the serial number in the  
space above for reference.  
USER’S MANUAL  
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 the telephone num-  
ber on the warranty card accom-  
panying this manual or contact  
the establishment where you  
purchased this product.  
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 and all  
warnings on the weight bench before using  
6. Keep hands and feet away from moving parts.  
the weight bench. Use the weight bench only 7. Keep children under 12 and pets away from  
as described in this manual. the weight bench at all times.  
2. It is the responsibility of the owner to ensure 8. Always wear athletic shoes for foot protec-  
that all users of the weight bench are ade-  
quately informed of all precautions.  
tion while exercising.  
9. The weight bench is designed to support a  
maximum of 410 pounds, including a maxi-  
mum user weight of 300 pounds. Do not use  
more than 110 pounds of weight with the  
weight bench.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
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.  
10. Always make sure that the locking pin is fully  
inserted into the pivot bracket and the frame  
before exercising.  
11. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
5. Inspect and properly tighten all parts regular-  
ly. Replace any worn parts immediately.  
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® XP  
80 weight bench. The weight bench is designed to  
help develop the major muscle groups of the upper  
body. Whether your goal is to tone your body, build  
dramatic muscle size and strength, or improve your  
cardiovascular system, the weight bench will help you  
to achieve the specific results you want.  
warranty card accompanying this manual. To help us  
assist you, please note the product model number and  
serial number before calling. The model number is  
PFANBE1425.0. 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.  
For your benefit, read this manual carefully before  
using the weight bench. If you have questions after  
reading this manual, call the telephone number on the  
ASSEMBLED DIMENSIONS:  
Height: 54 in. / 137 cm  
Width: 18 in. / 46 cm  
Depth: 40 in. / 102 cm  
Backrest  
Seat  
Locking Pin  
Foam Pad  
Front Leg  
Pivot Bracket  
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 11 of this manual. Note: Some parts may have been  
preassembled for shipping purposes. If you cannot find a part in the parts bags, check to see if it has  
been preassembled.  
M6 x 60mm Bolt (17)  
M6 Washer (22)  
M10 Large Washer (27)  
M10 x 63mm Carriage Bolt (18)  
M10 x 20mm Bolt (25)  
M10 x 63mm Bolt (16)  
M6 x 16mm Bolt (24)  
M10 Washer (20)  
M4 x 16mm Screw (28)  
M10 x 70mm Bolt (26)  
M10 x 85mm Bolt (23)  
M10 Nylon Locknut (19)  
5
 
ASSEMBLY  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
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.  
The included grease, and the following tools  
(not included) may be required for assembly:  
• Two adjustable wrenches  
• One rubber mallet  
Before beginning assembly, carefully read the  
following information and instructions:  
• One standard screwdriver  
• One Phillips screwdriver  
Assembly requires two people.  
For help identifying small parts, use the PART  
• Clear tape or masking tape, and soapy water.  
IDENTIFICATION CHART on page 5.  
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.  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
1.  
Before assembling the weight bench, make  
1
sure that you understand the information in  
the box above.  
Name  
Decal  
2
Attach the Front Stabilizer (29) to the Front Leg (2)  
with two M10 x 63mm Carriage Bolts (18) and two  
M10 Nylon Locknuts (19). Make sure the indents  
in the Stabilizer and the name decal on the  
Front Leg are in the positions shown. Do not  
tighten the Locknuts yet.  
19  
19  
29  
Indents  
18  
2. Attach the Frame (1) to the Front Leg (2) with two  
M10 x 63mm Bolts (16), two M10 Large Washers  
(27), and two M10 Nylon Locknuts (19). Do not  
tighten the Locknuts yet.  
2
27  
1
16  
19  
27  
2
6
 
3. Attach the Rear Stabilizer (4) to the Rear Leg (3)  
with two M10 x 63mm Carriage Bolts (18) and two  
M10 Nylon Locknuts (19). Make sure the indents  
in the Stabilizer, and the Rear Leg are oriented  
as shown. Do not tighten the Locknuts yet.  
3
Warning  
Decal  
Indents  
18  
19  
1
Attach the Rear Leg (3) to the Frame (1) with two  
M10 x 20mm Bolts (25) and two M10 Washers  
(20).  
4
3
19  
20  
Tighten the M10 Nylon Locknuts (19) used in  
steps 1–3.  
25  
4. Insert a Pad Tube (10) into the Front Leg (2). Wet  
the ends of the Pad Tube with soapy water. Slide  
two Foam Pads (9) onto the ends of the Pad  
Tube.  
4
9
Repeat this step with the other Pad Tube (10).  
10  
2
10  
9
5. Attach the Pivot Bracket (6) to the Backrest  
Frame (5) with two M10 x 70mm Bolts (26) and  
two M10 Nylon Locknuts (19). Do not tighten the  
Locknuts yet.  
5
5
Insert the Pivot Bracket (6) into the slot in the  
Frame (1).  
19  
6
26  
Slot  
6. Lubricate the M10 x 85mm Bolt (23) with grease.  
Attach the Backrest Frame (5) to the Frame (1)  
with the Bolt and an M10 Nylon Locknut (19). Do  
not overtighten the Locknut; the Backrest  
Frame must be able to pivot easily.  
1
6
Attach the tether on the Locking Pin (21) to the  
bottom of the Frame (1) with the M4 x 16mm  
Screw (28).  
5
Insert the Locking Pin (21) into the Frame (1) and  
through an adjustment hole in the Pivot Bracket  
(6).  
19  
1
Attach an M10 x 20mm Bolt (25) and an M10  
Nylon Locknut (19) to the last hole in the Pivot  
Bracket (6).  
21  
19  
6
28  
23  
25  
Tighten the M10 Nylon Locknuts (19) used in  
step 5.  
7
 
7. Attach the Backrest (7) to the Backrest Frame (5)  
with four M6 x 16mm Bolts (24). Make sure the  
Backrest is oriented as shown.  
7
7
24  
5
24  
8. Attach the Seat (8) to the Frame (1) with four M6  
x 60mm Bolts (17) and four M6 Washers (22).  
Make sure the wide end of the Seat is on the  
side shown.  
8
8
Wide  
End  
1
22  
22  
9. Make sure all parts are properly tightened  
17  
before you use the weight bench.  
ADJUSTMENTS  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 9 for important  
information about how to get the most benefit from your exercise program. Also, refer to the accompanying exer-  
cise 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  
7
The Backrest (7) can be used in a declined, a level,  
or any of four inclined positions. To adjust the  
Backrest, remove the Locking Pin (21) from the  
Frame (1). Move the Backrest to the desired position  
and reinsert the Locking Pin into the Frame and an  
adjustment hole in the Pivot Bracket (6).  
1
21  
6
WARNING:  
Always make sure the  
Locking Pin (21) is fully inserted through the  
Frame (1) and the Pivot Bracket (6).  
Adjustment  
Holes  
8
 
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 adapt and grow as you progressively increase ing it during the first few months of your exercise pro-  
the intensity of your exercise. You can adjust the inten- gram. You should progress at your own pace and be  
sity 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.)  
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.  
The proper amount of weight for each exercise  
depends upon the individual user. You must gauge  
WARMING UP  
your limits and select the amount of weight that is right Begin each workout with 5 to 10 minutes of stretching  
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.  
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.  
Toning  
WORKING OUT  
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. Rest for 1  
minute after each set. Work your muscles by complet-  
ing more sets rather than by using high amounts of  
weight.  
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.  
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  
Cross Training  
Cross training is an efficient way to get a complete and through the full range of motion for each exercise, and  
well-balanced fitness program. An example of a bal-  
anced program is:  
• 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 on an exercise cycle  
or an elliptical exerciser, on Tuesday and Thursday.  
• Rest from both strength training and aerobic exercise  
for at least one full day each week to give your body  
time to regenerate.  
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 about half as long as the  
The combination of strength training and aerobic exer- return stage. Proper breathing is important. Exhale  
cise will reshape and strengthen your body, plus devel- during the exertion stage of each repetition and inhale  
op your heart and lungs.  
during the return stroke. Never hold your breath.  
9
 
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 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 to achiev-  
ing 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)  
10  
 
PART LIST/EXPLODED DRAWING—Model No. PFANBE1425.0  
R1205A  
15  
8
22  
17  
5
24  
7
22  
17  
19  
11  
9
11  
9
17  
13  
26  
6
19  
14  
24  
12  
1
19  
19  
25  
27  
27  
16  
23  
13  
19  
21  
2
18  
19  
12  
10  
28  
19  
11  
19  
3
4
9
11  
20  
19  
20  
25  
29  
12  
12  
18  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
M6 x 60mm Bolt  
M10 x 63mm Carriage Bolt  
M10 Nylon Locknut  
M10 Washer  
1
2
1
1
1
1
1
1
1
1
4
2
4
4
4
1
1
2
Frame  
Front Leg  
Rear Leg  
Rear Stabilizer  
Backrest Frame  
Pivot Bracket  
Backrest  
Seat  
Foam Pad  
Pad Tube  
17  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
#
4
4
10  
2
1
4
1
4
3
2
2
1
1
1
1
1
3
4
5
6
Locking Pin  
M6 Washer  
7
8
9
M10 x 85mm Bolt  
M6 x 16mm Bolt  
M10 x 20mm Bolt  
M10 x 70mm Bolt  
M10 Large Washer  
M4 x 16mm Screw  
Front Stabilizer  
User’s Manual  
10  
11  
12  
13  
14  
15  
16  
19mm Round Inner Cap  
50mm Round Outer Cap  
50mm Square Inner Cap  
45mm Square Inner Cap  
25mm x 50mm Inner Cap  
M10 x 63mm Bolt  
#
#
Exercise Guide  
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.  
11  
 
ORDERING REPLACEMENT PARTS  
To order replacement parts, please call the telephone number on the warranty card accompanying this manual.  
To help us assist you, be prepared to provide the following information:  
• the MODEL NUMBER of the product (PFANBE1425.0)  
• the NAME of the product (PROFORM XP 80 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 EXPLODED DRAWING on page  
11 of this manual)  
Part No. 235552 R1205A  
Printed in China © 2005 ICON IP, Inc,  
 

Peavey Guitar Passive User Manual
Peavey Stereo Equalizer Q 131 User Manual
Pelco Security Camera C1628M F User Manual
Philips Coffeemaker HD8943 User Manual
Philips Washer SBD 4000 User Manual
Planar Car Video System PX2211 MW User Manual
Polaroid DVD Player PDV 0820T User Manual
Polk Audio Speaker SC6S User Manual
Poulan Lawn Mower 183293 User Manual
Princeton Marine Sanitation System FA 448 User Manual