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User Manual for PRO-FORM models including: SPORT MULTI-POSITION BENCH XT
instructions in this manual before using this equipment. Keep this manual for future reference. USER’S MANUAL proform.com To register your product and activate your warranty today, go to my.proform.com. For service at any time, go to support.proform.com. Or call 1-888-533-1333 Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–12 p.m. MT
ProForm Multi Position XT FID Military Weight Bench – Sweatband
File Info : application/pdf, 16 Pages, 1.21MB
DocumentDocumentproform.com Model No. PFBE01320.0 Serial No. Write the serial number in the space above for reference. Serial Number Decal ACTIVATE YOUR WARRANTY To register your product and activate your warranty today, go to my.proform.com. CUSTOMER CARE For service at any time, go to support.proform.com. Or call 1-888-533-1333 Mon.Fri. 6 a.m.6 p.m. MT Sat. 8 a.m.12 p.m. MT Please do not contact the store. CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. USER'S MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be shown at actual size. PROFORM is a registered trademark of ICON Health & Fitness, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. It is the responsibility of the owner to ensure that all users of the weight bench are adequately informed of all precautions weight bench. To protect the floor or carpet from damage, place a mat under the weight bench. 2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 3. The weight bench is not intended for use by persons with reduced physical, sensory, or mental capabilities or lack of experience and knowledge, unless they are given supervision or instruction about use of the weight bench by someone responsible for their safety. 4. Use the weight bench only as described in this manual. 8. Inspect and properly tighten all parts each time the weight bench is used. Replace any worn parts immediately. 9. Keep children under age 16 and pets away from the weight bench at all times. 10. Keep hands and feet away from moving parts. 11. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the weight bench. Always wear athletic shoes for foot protection while using the weight bench. 5. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting. 6. 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. 7. Place the weight bench on a level surface, with enough clearance around the weight bench to mount, dismount, and use the 12. The weight bench is designed to support a maximum user weight of 300 lbs. (136 kg), and a maximum total weight of 410 lbs. (186 kg). Do not use the weight bench with more than 110 lbs. (50 kg) of weight, including a barbell. Note: The weight bench does not include weights or a barbell. 13. Over exercising may result in serious injury or death. If you feel faint, if you become short of breath, or if you experience pain while exercising, stop immediately and cool down. 3 STANDARD SERVICE PLANS 4 BEFORE YOU BEGIN Thank you for selecting the PROFORM® SPORT MULTI-POSITION BENCH XT weight bench. The weight bench is designed to help you develop the major muscle groups of your 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. reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual. Before reading further, please familiarize yourself with the parts that are labeled in the drawing below. For your benefit, read this manual carefully before you use the weight bench. If you have questions after Length: 4 ft. 3 in. (130 cm) Width: 1 ft. 7 in. (48 cm) Backrest Seat Seat Brace Seat Brace Handle Locking Pin Pivot Bracket 5 PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it has been preassembled. Extra parts may be included. M8 Locknut (27)2 M10 Locknut (15)9 M6 Washer (22)1 M10 Washer (16)2 M4 x 19mm Screw (20)1 M6 x 16mm Screw (21)6 M6 x 55mm Screw (23)1 M10 x 20mm Bolt (28)1 M8 x 55mm Bolt (19)2 M10 x 65mm Carriage Bolt (14)4 M10 x 60mm Bolt (25)1 M10 x 70mm Bolt (17)4 6 ASSEMBLY · To hire an authorized service technician to assemble this product, call 1-800-445-2480. · Assembly requires two persons. · Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you finish all assembly steps. · To identify small parts, see page 6. · In addition to the included tool(s), assembly requires the following tools: two adjustable wrenches one Phillips screwdriver Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools. 1. Go to my.proform.com on your computer and register your product. 1 · documents your ownership · activates your warranty · ensures priority customer support if assistance is ever needed Note: If you do not have internet access, call Customer Care (see the front cover of this manual) and register your product. 2. Locate the Stabilizer (6) that does not have warning decals on it. Orient the Stabilizer so that 2 the widest sides (A) of the Stabilizer Caps (13) touch the floor. Attach the Stabilizer (6) to the Frame (1) with two M10 x 65mm Carriage Bolts (14) and two M10 Locknuts (15); do not fully tighten the Locknuts yet. 15 1 13 A 14 6 13 A 7 3. Orient a Stabilizer (6) so that the widest sides (A) of the Stabilizer Caps (13) touch the floor. Attach the Stabilizer (6) to the Leg (5) with two M10 x 65mm Carriage Bolts (14) and two M10 Locknuts (15); do not fully tighten the Locknuts yet. Then, attach the Leg (5) to the Frame (1) with two M10 x 70mm Bolts (17), two M10 Washers (16), and an M10 Locknut (15); do not fully tighten the Locknut yet. 3 17 16 1 15 13 A 14 15 5 6 13 A 4. Attach the Pivot Bracket (3) to the Backrest Frame (2) with two M8 x 55mm Bolts (19) and 4 two M8 Locknuts (27); do not fully tighten the Locknuts yet. 2 27 19 3 8 5. Using a plastic bag to keep your fingers clean, apply some of the included grease to an M10 x 70mm Bolt (17). Insert the end of the Pivot Bracket (3) into the Frame (1). Then, attach the Backrest Frame (2) to the Frame with the M10 x 70mm Bolt (17) and an M10 Locknut (15). Do not overtighten the Locknut; the Backrest Frame must pivot freely. Next, insert an M10 x 20mm Bolt (28) into the end of the Pivot Bracket (3) from the direction shown. Then, tighten an M10 Locknut (15) onto the Bolt. See the inset drawing. Attach the tether on the Locking Pin (26) to the Frame (1) with an M4 x 19mm Screw (20). Next, insert the Locking Pin into the Frame and into an adjustment hole in the Pivot Bracket (3). See steps 24. Tighten the Locknuts (15, 27). 5 15 1 15 28 2 Grease 17 3 26 1 3 20 6. Attach the Backrest (9) to the Backrest Frame (2) with four M6 x 16mm Screws (21); start all 6 the Screws, and then tighten them. To avoid damaging the Backrest, tighten the Screws 9 only until the Backrest does not move or feel loose. Note: To adjust the angle of the Backrest (9), see ADJUSTING THE BACKREST on page 12. 2 21 21 21 9 7. Apply grease to an M10 x 60mm Bolt (25). 7 Attach the Seat Brace (18) to the Seat Frame (4) with the M10 x 60mm Bolt (25) and an M10 Locknut (15). Do not overtighten the Locknut; the Seat Brace must pivot freely. 8. Apply grease to an M10 x 70mm Bolt (17). 8 Attach the Seat Frame (4) to the Frame (1) with the M10 x 70mm Bolt (17) and an M10 Locknut (15). Do not overtighten the Locknut; the Seat Frame must pivot freely. 4 18 15 Grease 25 4 15 1 Grease 17 10 9. Attach the Seat (7) to the Seat Frame (4) with two M6 x 16mm Screws (21), an M6 x 55mm 9 Screw (23), and an M6 Washer (22); start all the Screws, and then tighten them. To avoid damaging the Seat, tighten the Screws only until the Seat does not move or feel loose. Note: To adjust the angle of the Seat (7), see ADJUSTING THE SEAT on page 12. 7 4 21 22 23 21 10. Make sure that all parts of the weight bench are properly tightened. Extra parts may be included. Place a mat under the weight bench to protect the floor. 11 ADJUSTMENT This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 13 for important exercise information, and refer to the accompanying exercise guide to see the correct form for several exercises. Make sure that 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 angle of the Backrest (9), firmly hold the Backrest with one hand. With your other hand, 9 remove the Locking Pin (26), raise or lower the Backrest, and then insert the Locking Pin into the Frame (1) and into one of the adjustment holes in the Pivot Bracket (3). WARNING: Always hold the Backrest (9) before removing the Locking Pin (26); the Backrest can fall with great force. 1 26 3 ADJUSTING THE SEAT To adjust the angle of the Seat (7), firmly hold and lift the Seat with one hand. With your other hand, rotate the Seat Brace (18) to the raised position or the lowered position, and then release the Seat. WARNING: Always hold and lift the Seat (7) before rotating the Seat Brace (18); the Seat can fall with great force. 7 18 12 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note: A "repetition" is one complete cycle of an exercise, such as one sit-up. A "set" is a series of repetitions. to determine the appropriate length of time for each workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your body's signals. Follow each workout with at least one day of rest. Muscle Building--Work your muscles near their maximum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individual exercise as follows: · Change the amount of resistance used. · Change the number of repetitions or sets performed. Use your own judgment to determine 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--Tone your muscles by working them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions 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 completing 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--Combine strength training and aerobic exercise by following this type of program: · Strength training workouts on Monday, Wednesday, and Friday. · 20 to 30 minutes of aerobic exercise on Tuesday and Thursday. · One full day of rest each week to give your body time to regenerate. WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment Warming Up--Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Working Out--Include 6 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop. To give balance and variety to your workouts, vary the exercises from workout to workout. Cooling Down--Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. EXERCISE FORM Move through the full range of motion for each exercise and move only the appropriate parts of the body. Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. Rest for a short period of time after each set: · Muscle Building--Rest for three minutes after each set. · Toning--Rest for one minute after each set. · Weight Loss--Rest for 30 seconds after each set. STAYING MOTIVATED For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements once a month. To achieve good results, make exercise a regular and enjoyable part of your life. 13 PART LIST Model No. PFBE01320.0 R0420B Key No. Qty. Description Key No. Qty. Description 1 1 Frame 2 1 Backrest Frame 3 1 Pivot Bracket 4 1 Seat Frame 5 1 Leg 6 2 Stabilizer 7 1 Seat 8 4 Bushing 9 1 Backrest 10 4 Small Cap 11 2 Large Cap 12 1 Bumper 13 4 Stabilizer Cap 14 4 M10 x 65mm Carriage Bolt 15 9 M10 Locknut 16 2 M10 Washer 17 4 M10 x 70mm Bolt 18 1 Seat Brace 19 2 M8 x 55mm Bolt 20 2 M4 x 19mm Screw 21 6 M6 x 16mm Screw 22 1 M6 Washer 23 1 M6 x 55mm Screw 24 1 Seat Brace Cap 25 1 M10 x 60mm Bolt 26 1 Locking Pin 27 2 M8 Locknut 28 1 M10 x 20mm Bolt * User's Manual * Exercise Guide * Grease Packet Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated. 14 EXPLODED DRAWING Model No. PFBE01320.0 R0420B 9 10 7 2 8 8 4 21 27 8 10 21 22 8 21 18 15 19 3 23 15 28 20 25 24 12 1 17 15 15 11 16 11 15 13 5 15 15 13 17 17 20 26 6 13 14 6 14 13 15 ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: · the model number and serial number of the product (see the front cover of this manual) · the name of the product (see the front cover of this manual) · the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) LIMITED WARRANTY IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4. ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and material, under normal use and service conditions. Parts and labor are warranted for ninety (90) days from the date of purchase. This warranty extends only to the original purchaser (customer) and is not transferrable. ICON's obligation under this warranty is limited to repairing or replacing, at ICON's option, the product through one of its authorized service providers. All repairs for which warranty claims are made must be preauthorized by ICON. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer may be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided by the following conditions: (1) if the product is used as a store display model, (2) if the product is purchased or transported outside the USA, (3) if all instructions and warnings in this manual are not followed, (4) if the product is abused or improperly or abnormally used, or (5) if the product is used for commercial or rental purposes. No other warranty beyond that specifically set forth above is authorized by ICON. ICON is not responsible or liable for the following damages: (1) indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; (2) damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or (3) other consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer. The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to the customer. This warranty provides specific legal rights; the customer may have other rights that vary from state to state. For warranty service, please call the telephone number on the front cover of this manual. Please be prepared to provide the model number and serial number of the product (see the front cover of this manual). ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813 Part No. 422738 R0420B Printed in China © 2020 ICON Health & Fitness, Inc.