Proform 831153320 User Manual C840 Manuals And Guides L0312120

PROFORM Weight System Manual L0312120 PROFORM Weight System Owner's Manual, PROFORM Weight System installation guides

User Manual: Proform 831153320 831153320 PROFORM PROFORM C840 - Manuals and Guides View the owners manual for your PROFORM PROFORM C840 #831153320. Home:Fitness Equipment Parts:Proform Parts:Proform PROFORM C840 Manual

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Page Count: 34

Model No, 831.153320

Serial No.

Write the serial number in the

space above for reference.

Serial Number Decal (under seat)

• Assembly

•Adjustments

•Part List and Drawing

_CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipmenL Save this manu-

al for future reference.

WEIGHT BENCH EXERCISER

User's Manual

Patent Pending

Sears, Roebuck and Co., Hoffman Estates, IL 60179

TABLE OF CONTENTS

WARNING DECAL PLACEMENT .......................................................... 2

IMPORTANT PRECAUTIONS ............................................................. 3

BEFORE YOU BEGIN ................................................................... 4

ASSEMBLY ........................................................................... 5

ADJUSTMENTS ...................................................................... 19

CABLE DIAGRAMS .................................................................... 22

TROUBLESHOOTING .................................................................. 23

EXERCISE GUIDELINES ............................................................... 24

ORDERING REPLACEMENT PARTS ................................................ Back Cover

FULL 90-DAY WARRANTY ....................................................... 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

The warning decals shown here have been

placed on the weight bench in the locations

shown. If a decal is missing or illegible,

please call toll-free t-800-999-3756, Monday

through Friday, 6 a.m. until 6 p.m. Mountain

Time, to order a free replacement decal.

Place the decal on the weight bench in the

location shown.

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precautions

before using the weight bench.

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.

12. The weight bench Is designed to support a

maximum user weight of 300 pounds and a

maximum total weight of 610 pounds. Do not

place more than 310 pounds on the barbell

guides or safety spotters. Do not place more

than 150 pounds on the weight carriage, the

leg lever, orthe curl bar. Note: The weight

bench does not include weights,

13. Always place an equal amount of weight on

each side of the weight carriage or barbell.

4. Use the weight bench only on a level surface. 14. Always secure the weights with the weight

Cover the flour beneath the weight bench to clips when they are mounted on the weight

protect the floor, carriage or barbell.

5. Make sure all parts are properly tightened 15. Always lower the weight carriage in a con-

each time the weight bench is used. Replace trolled manner; never let the weight carriage

any worn parts immediately, drop.

6. Keep children under 12 and pets away from

the weight bench at all times.

7. Keep hands and feet away from moving pads.

8. Always wear athletic shoes for foot protec-

tion while exercising.

16. Always remove the lat bar when performing

an exercise that does not require the use of

the lat bar.

17. Always move your bench out of the way

when performing an exercise that does not

use the bench.

9. Make sure that the cables remain on the pul-

leys at all times. If the cables bind as you are

exercising, stop immediately and make sure

that the cables are on the pulleys.

10. Always set both safety spotters at the same

height.

11. Make sure that the set screws attaching the

Olympic weight adapters are properly tight-

ened each time the adapters are used.

18. Use the curl bar only with the weight clips

provided with the bench.

19. Always make sure the backrest bracket is

fully engaged before using the backrest.

20. If you feel pain or dizziness at any time while

exercising, stop immediately and begin cool-

ing down.

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. 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 ®

C840 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 questionsafter

reading this manual, call 1-800-4-MY-HOME ®

(1-800-469-4663). To help us assist you, please note

the product model number and serial number before

calling. The model number is 831.153320. The sedal

number can be found on a decal attached to the

weight bench (see the front cover of this manual for

the location of the decal).

Before reading further, please review the drawing

below and familiarize yourself with the parts that are

labeled.

Right Side

Lat Bal

Locking Bar

ButterflyArm

Guide Bar

ASSEMBLED

DIMENSIONS:

Height: 84 in.

Width: 84 in.

Length: 97 in.

Left Side

Barbell

Safety Spotter jht Carriage

Curl Pad Backrest

Seat Storage Tube

Leg Foot Plate

Ankle Strap

Curl Bar

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,

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:

•Assembly requires two people.

•For help identih/ina smafl Darts. use the PART

IDENTIFICATION CHART.

• Tighten all parts as you assemble them, unless

instructedto do otherwise.

•As you assemble the weight bench, make sure all

parts are oriented as shown in the drawings.

•Place all parts in a cleared area and remove the

packing materials. Do notdispose of the packing

materials until assembly is completed.

The following tools (not included) are required

for assembly:

•Two adjustable wrenches

•One rubber mallet

•One standard screwdriver

•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.

1. Before _inningi make sure you under-

stand the information in the box above.

NOte: Some parts described in the assem-

biy steps may be pre-assambled,

Press aNotched Square Inner Cap (21) into the

end of the Bench Frame (1). Attach a Base Cap

(47) to the Stabilizer(2) with an M4 x 16mm

Screw (107) and an M10 x 25mm Screw (121).

Attach another Base Cap to the Stabilizer in

the same manner,

Attach the Stabilizer (2) to the Bench Frame (1)

with two M10 x 92ram Carriage Bolts (111) and

two M10 Nylon Locknuts (97). Attach the

Stabilizer to the Bench Frame with two M10 x

68mm Bolts (113), two M10 Washers (99), and

two M10 Nylon Locknuts. Do not tighten the

Locknuts yet.

2, Press aThin Notched Square Inner Cap (135) into

the bottom of the Bench Leg (3). Attach the Small

Base Cap (13) to the Bench Leg withan M4 x

16mm Screw (107).

Attach the Bench Leg (3) to the Bench Frame (1)

withtwo M10 x 68mm Bolts (113), two M10

Washers (99), and two M10 Nylon Locknuts (97).

2113.

111 121-

107--_

3. Attach the Leg Lever Bracket (5) to the Bench

Frame (1) with two M10 x 81mm Bolts (122) and

two M10 Nylon Locknuts (97).

Press two 50mm Square Inner Caps (22) intothe

Leg Lever (4). Press a 25mm Round Inner Cap

(26) into the indicated end of the Weight Tube (25).

Attach the Weight Tube (25) to the Leg Lever (4)

with an M8 x 63mm Bolt (106), two M8 Washers

(100), a 13ram Spacer (30), and an M8 Nylon

Locknut (96).

Press a 25mm Round Angled Cap (62) onto the

Weight Tube (25).

Lubricate the M10 x 73ram Bolt (115) with grease.

Attach the Leg Lever (4) to the Leg Lever Bracket

(5) with the Bolt end an M10 Nylon Locknut (97).

Do not overtighten the Locknut; the Leg Lever

must be able to pivot easily.

4, Lubricate an M10 x 81mm Bolt (122) with grease.

Attach the lower hole in the Adjustment Lever (11)

to the Bench Frame (1) with the Bolt and an M10

Nylon Locknut (97). Do not overtighten the

Locknut; the Adjustment Lever must be able

to pivot easily.

Hold the handle on the Adjustment Lever (11) so

that the upper hole is above the Bench Frame (1).

Slide the M10 x 65mm Flat Head Screw (27)

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. Press four 25mm Square Inner Caps (31) into the

ends of the Backrest Tubes (8).

Attach the Backrest Bracket (7) to the Backrest

Tubes (8) withfour M10 x 45mm Bolts (112), four

M10 Washers (99), and four M10 Nylon Locknuts

(97). Make sure the Backrest Tubes are orient-

ed so that the indicated holes are closer to

the bottom. Do not tighten the Locknuts yet.

Insert the Backrest Bracket (7) throughthe slot in

the Bench Frame (1) and under the Adjustment

Lever (11). Make sure that the M10 x 72mm

Flat Head Screw (27) is under the Backrest

Bracket arm.

Lubricate an M10 x 155mm Bolt (109) with

grease. Attach the Backrest Tubes (8) to the

Bench Frame (1) with the Bolt, two M10 Washers

(99), and an M10 Nylon Locknut (97). Do not

overtighten the Locknut; the Backrest Tubes

must be able to pivot easily,

Attach the Backrest (14) to the Backrest Tubes

(8) with four M6 x 38mm Screws (102) and four

M6 Washers (101).

Tighten the four MIO Nylon Locknuts (97)

used in steps 1 and 5.

Attach the Seat (15) to the Bench Frame (1) with

an M6 x 63mm Screw (103), an M6 Washer

(101), and two M6 x 16mm Screws (104).

99 27

711

Lubricate

9. 9 20

Slide the Thick Pad Tube (10) into the hole in the

Leg Lever Bracket (5). Wet both sides of the Pad

Tube with soapy water. Slide two Small Foam

Pads (18) onto the Tube as shown. Press two

Small Pad Caps (20) into the Pad Tube.

Slide a Pad Tube (9) into a hole in the Leg Lever

(4). Wet both sides of the Pad Tube with soapy

water. Slide two Large Foam Pads (17) onto the

Pad Tube as shown. Press two Large Pad Caps

(19) into the Pad Tube. Repeat with the other

Pad Tube.

10. Attach the Curl Pad (16) to the Curl Post (6) with

two M6 x 16mm Screws (104).

11. Press a Round Angled Bushing (75) into a Rack

Foot (46).

Attach a Guide Bar (41) to the Rack Foot (46)

with an M10 x 50mm Screw (108) and an M10

Washer (99).

Attach the Right Upright (133), which has num-

bers on the indicated side, to the Rack Foot (46)

with two M10 x 68ram Bolts (113), four M10

Washers (99), and two M 10 Nylon Locknuts (97).

Make sure the Bolts are inserted from the side

shown. Do not tighten the Locknuts yet,

Repeat this step with the Left Upright (36 [not

shown]), Guide Bar (41), Rack Foot (46), and

Round Angled Bushing (75). Insert the M10 x

68mm Bolts (113) from the other side.

17 10

17 19

104

-133

1084

12.See the inset drawing. Attach the Large Base

Cap (117) to the Rear Base (33) with an M4 x

16mm Screw (107) and an M8 x 16mrn Screw

(98).

Attach the Rear Base (33) to the Center Base

(32) with two M10 x 78mm Bolts (110), two M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

Set the Center Base (32) inside of the Foot Plate

(48). Attach the Foot Plate to the Center Base

with two M10 x 68mm Bolts (113), two M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

13. Press two 48mm Tapered Inner Caps (63) and a

51mm x 76mm Inner Cap (64) into the Storage

Leg (45).

Attach the Base Cap (47) to the Left Base (35)

with an M4 x 16mm Screw (107) and an M10 x

19mm Screw (118).

Orient the Storage Leg (45) so that the longer

side of the plate is in the indicated position.

Attach the Storage Leg to the Left Base (35) with

two M10 x 92mm Carriage Bolts (111) and two

M10 Nylon Locknuts (97).

14. Attach the Left Base (35) to the Center Base (32)

with three M10 x 68mm Bolts (113), three M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

!12

107

32 110 33

99_

97 99_

"113

107

111

113

99 113

15. Press a 32mm Square Inner Cap (66) into the

Right Base (34). Attach aBase Cap (47) to the

Right Base with an M4 x 16mm Screw (107) and

an M10 x 19mm Screw (118).

Attach the Right Base (34) to the Center Base

(32) with three M10 x 68mm Bolts (113), three

M10 Washers (99), and two M10 Nylon Locknuts

(97). Do not tighten the Locknuts yet.

16. Using a rubber mallet, tap the left Rack Foot (46)

into the Left Base (35). Attach the Rack Foot to

the Left Base with two M10 x 68mm Bolts (113),

four M10 Washers (99), and two M10 Nylon

Locknuts (97). Do not tighten the Locknuts yet,

Attach the other Rack Foot (not shown) to the

Right Base (not shown) in the same manner.

17. Attach the Right Spotter Hook (53) to a Safety

Spotter (52) with an M8 x 12mm Shoulder Bolt

(131) and an M8 Nylon Locknut (96). Make sure

the bolt head is on the same side as the han-

dle.

Slide the Safety Spotter (52) onto the right Guide

Bar (41) and engage the Right Spotter Hook (53)

into an adjustment hole near the bottom of the

Right Upright (133).

Assemble the Left Spotter Hook (54) and a

Safety Spotter (52) in the same manner.

Always set both Safety Spotters (52) at the

same height.

18. Identify the Left and Right Barbell Gliders (51,

123) by the position of the screw holes.

Slide each Barbell Glider (51,123) onto the

Guide Bar (41) next to the indicated Upright (36,

133). Make sure the Barbell Gliders are orient-

ed as shown.

15 47

113 66

34 1o7

16 !

Handle

96 53_ _//

52_131

41_ " --133

131

52_ g6

/ Adjustment Hole

Screw_

Hole _ _"123

414

(

J/2 133

51--"_Screw

Hole

41--i/_

_-36

jl/j

19. Press a Round Joint Bushing (74) intothe Left

Frame Joint (49).

Attach the Top Frame (40) to the Left Frame Joint

(49) with two M10 x 91mm Bolts (116), four M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

Assemble the Right Frame Joint (50) to the

Top Frame (40) in the same manner.

20. Attach the Left Frame Joint (49) to the Left

Upright (36) with two M10 x 91mm Bolts (116),

four M10 Washers (99), and two M1O Nylon

Locknuts (97). Do not tighten the Locknuts yet.

Attach the Left Frame Joint (49) to the Guide Bar

(41) with an M10 x 50mm Screw (108) and an

MI0 Washer (99).

Assemble the Right Frame Joint (50) in the

same manner.

21. Slide the Weight Bar (55) through the Left Barbell

Glider (51), the Locking Bar (56), and the Right

Berbel_Glider (123). Make sure the Locking Bar

is oriented as shown.

Engage the hooks on the LockingBar (56) into a

set of holes in the Uprights(36, 133).

22. Slide a Weight Stop (67) onto the Weight Bar

(55). Thread a 1/4" x 14mm Allen Head Set

Screw (119) into the Weight Stop and the hole in

the Weight Bar. Do not tighten the Screws yet.

Thread a 1/4"x 14mm Screw (119) into the Left

Barbell Glider (51).

Repeat this step with the Right Barbell Glider

(not shown) and the other Weight Stop (not

shown),

1_ 99 97

674_@49

12 56

55 67

23. Press a48mm Tapered Inner Cap (63) into a

BarbellAdapter (59).

Slide the Barbell Adapter (59) onto the Weight

Bar (55). Thread a 1/4" x 9.5mm Allen Head Set

Screw (120) into the Barbell Adapter. Do not

tighten the Screw yet.

Repeat this step with the other Barbell

Adapter (not shown).

24. Attach the Center Upright(37) to the Center Base

(32) and Rear Base (33) with an M10 x 78mm

Bolt (110), an M10 Washer (99), and an M10

Nylon Locknut (97). Do not tighten the Locknut

yet.

Attach the Center Upright (37) to the Center Base

(32) with an M10 x 75mm Bolt (127), two M10

Washers (99), and an M10 Nylon Locknut (97).

Do not tighten the Locknut yet.

Attach aWeight Carriage Stop (70) to the Rear

Upright (38), at the indicated hole, with an M10 x

88ram Bolt (114) and an M10 Nylon Locknut (97).

Make sure the Square Carriage Bushing (61)

is on top.

Attach the Rear Upright (38), with the hexagonal

holes on the indicated side, to the Rear Base (33)

with two M10 x 75mm Bolts (127), four M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

25. Press two 48mm Tapered Inner Caps (63) into

the Weight Carriage (71). Insert an MI0 x19mm

Hex Head Bolt (132) intothe bracketon the

Weight Carriage from the side shown.

Orient the Weight Carriage (71) as shown and

slide it onto the Rear Upright (38).

Attach the Weight Carriage Stop (70) to the Rear

Upright (38), at the indicated hole, with an M10 x

88mm Bolt (114) and an M10 Nylon Locknut (97).

Make sure the Square Carriage Bushing (61)

is on the bottom.

26, Press a 60mm Square Inner Cap (65) into the

Rear Top Frame (39).

Attach the Rear Top Frame (39) to the Rear

Upright (38) with two M10 x 72mm Hex Head

Bolts (130), two M10 Washers (99), and two M10

Nylon Locknuts(97). Make sure the bolt heads

are set inside the hex holes in the Rear

Upright. Do not tighten the Looknuts yet.

27. Attach the Rear Top Frame (39) to the Center

Upright(37) with two M10 x 78mm Bolts (110),

two M10 Washers (99), and two M10 Nylon

Locknuts (97). Do not tighten the Locknuts yet.

Attach the Rear Top Frame (39) to the Top Frame

(40) with two M10 x 127mm Bolts (126), four M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

!27

126

110

28. Press two 50mm Square Inner Caps (22) into the

Butterfly Frame (42).

Attach the Butterfly Frame (42) to the Rear Top

Frame (39) with two M10 x78mm Bolts (110), two

M10 Washers (99), and two M10 Nylon Locknuts

(97). Do not tighten the Locknuts yet.

Attach the ButterflyFrame (42) to the Center

Upright (37) with two M10 x 68mm Bolts (113),

two M10 Washers (99), and two M10 Nylon

Locknuts (97). Do not tighten the Locknuts yet.

Tighten all of the M10 Nylon Locknuts (97)

used in steps 11-28. Tighten the 1/4" x 14mm

Allen Head Set Screws (119) used in step 22

and the 1/4" x 9.5mm Allen Head Set Screws

(120) used in step 23.

29. Lubricate both axles on the Butterfly Frame (42)

with grease.

Press two 50ram Square Inner Caps (22) into the

ends of the Right Fly Arm (43). Insert a Fly Arm

Bushing (92) into the Arm. Wet the end of the

Arm with soapy water and slide a Fly Foam Pad

(95) onto it.

Have another person slide the Right Fly Arm (43)

onto the right axle on the Butterfly Frame (42).

Note: Be careful not to confuse the Left Fly

Arm (44) with the Right Fly Arm. Make sure

that the upper end of the Arm is behind the

indicated bracket on the Butterfly Frame.

Tap two 25mm Retainer Rings (93) onto the axle of

the Butterfly Frame (42) with the included retainer

tool. Make sure that the teeth on the Retainer

Rings bend toward the tool, as shown in the

inset drawing. Tap the 25mm Round Outer Cap

(94) onto the right axle on the Butterfly Frame.

Attach the Left Fly Arm (44) in the same

manner.

30. During cable assembly, refer to the CABLE

DIAGRAMS on page 22 for cable identification

and to verify cable routing.

Locate the Butterfly Cable (83). Attach the

Cable to the Left Fly Arm (44) with an M8 x

16mm Shoulder Bolt (129) and an M8 Nylon

Locknut(96).

110

99 22

113

42_

93<

Retainer _:==]

Too, I

1 129

"83

44 JR\\

31. Wrap the Butterfly Cable (83) over a "V"-pulley

(89). Attach the "V"-puney and a Large Cable Trap

(88) to the Center Upright (37) with an M10 x

60ram Bolt (128) and an M1O Nylon Locknut (97).

Make sure the Cable Trap is oriented to hold

the Cable in the groove of the "V"-pulley.

32. Wrap the Butterfly Cable (83) under a90mm

Pulley (90). Attach the Pulley to the Double "U"-

bracket (73) with an M10 x 45mm Bolt (112) and

an M10 Nylon Locknut (97).

33. Wrap the Butterfly Cable (83) over a =V"-pulley

(89). Attach the =V"-pulley and a Large Cable

Trap (88) to the Center Upright (37) with an M10

x 6Omm Bolt (128) and an M1O Nylon Locknut

(97). Make sure the Cable Trap is oriented to

hold the Cable in the groove of the "V"-pulley.

34. Attach the Butterfly Cable (83) to the Right Fly

Arm (43) with an M8 x 16mm Shoulder Bolt (129)

and an M8 Nylon Locknut (96).

128

35. Locate the Lat Cable (81). Route the Cable up

throughthe Rear Top Frame (39) and over a

90ram Pulley (90). Attach the Pulley insidethe

Rear Top Frame with an M10 x 78mm Bolt (110),

two M10 Washers (99), two 17mm Spacers (86),

and an M10 Nylon Locknut(97).

36. Route the Let Cable (81) over a 90mm Pulley

(90) and down through the Rear Top Frame (39).

Attach the Pulley inside the Rear Top Frame with

an M10 x 78mm Bolt (110), two M10 Washers

(99), two 17mm Spacers (86), and an M10 Nylon

Locknut (97).

37. Wrap the Lat Cable (81) under a 90mm Pulley

(90). Attach the Pulley and a Small Cable Trap

(125) to the indicated hole in the two Pulley

Plates (72) with an M10 x 45mm Bolt (112) and

an M10 Nylon Locknut (97). Make sure the

Cable Trap is turned to hold the Cable in the

groove of the Pulley,

38. Wrap the Lat Cable (81) over a 90mm Pulley

(90). Attach the Pulley inside the Rear Top Frame

(39) with an M10 x 78ram Bolt (110) and an MI0

Nylon Locknut(97).

39. Attach the Let Cable (81) to the M10 x 19mm Hex

Head Bolt (132) in the Weight Carriage (71) with

an M10 Nylon Locknut (97). Do not overtightan

the Locknut; the Cable must be able to pivot.

35 90

110

86 99

38 39

110

40. Locate the Low Cable (82). Route the eyelet

end of the Cable through the Center Upright (37)

and under a 90ram Pulley (90). Attach the Pulley

inside the Uprightwith an M10 x 75mm Bolt

(127), two M10 Washers (99), two 17ram Spacers

(86), and an M10 Nylon Locknut(97).

41. Route the Low Cable (82) over a 90mm Pulley

(90) as shown.Attach the Pulley to the Double

"U"-bracket (73) with an M10 x 45mm Bolt (112)

and an M1O Nylon Locknut(97).

42. Route the Low Cable (82) under a 90mm Pulley

(90) as shown.Attach the Pulley to the Rear

Base (33) with an M10 x 45mm Bolt (112) and an

M10 Nylon Locknut (97).

43. Route the Low Cable (82) over a 90ram Pulley

(90) as shown.Attach the Pulley and a Cable

Trap (125) to the second set of holes from the

bottom of the two Pulley Plates (72) with an M10

x 45mm Bolt (112) and an M10 Nylon Locknut

(97). Make sure the Cable Trap is oriented to

hold the Cable in the groove of the Pulley,

44. Attach the Low Cable (82) insidethe Rear Base

(33) with an M10 x 75mm Bolt (127), two M10

Washers (99), two 27mm Spacers (87), and an

M10 Nylon Locknut (97). Do not overtighten the

Locknut; the Cable must be able to pivot easily.

45. Attach the ButterflyBackrest(80) to the Center

Upright (37) with two M6 x 72mm Screws (105)

and two M6 Washers (101).

97 99

87 82

46. Make sure that all parts have been properly tightened.The use of the remaining parts will be explained in

ADJUSTMENTS, beginningon the following page.

Before using the weight bench, pull each cable afew times to make sure that the cables move smoothly

over the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT: If

the cables are not properly installed, they may be damaged when heavy weight is used. See the

CABLE DIAGRAMS on page 22 of this manual for proper cable routing. If there is any slack in the

cables, you will need to remove it by tightening the cables. See TROUBLESHOOTING on page 23.

ADJUSTMENTS

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 24 for impor-

tant information about how to get the most benefit from your exercise program. Refer to the accompanying exer-

cise guide to see the correct form for each exercise.

Make sure all parts are propedy tightenedeach 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-abrasivedetergent.Do notuse solvents.

ADJUSTING THE BACKREST

To adjust the position of the Backrest (14), hold the

upper end of the Backrest with one hand and lift the

Adjustment Lever (11) with the other hand, disengag-

ing the Backrest Bracket (7). Raise or lower the

Backrest to the desired position. Lower the Adjust-

ment Lever so that the M10 x 72mm Flat Head Screw

(27 [not shown]) engages one of the notches in the

Backrest Bracket.

WARNING: Almys hold the

Backrest (14) securely before disengaging the

Backrest Bracket (7). Always make sure the

Backrest Bracket is fully engaged before using

the Backrest.

ATTACHING THE CURL POST

For some exercises, the Curl Post (6) must be

attached to the weight bench. Slide the Curl Post into

the Leg Lever Bracket (5). Align the adjustment holes

in the Curl Post with the adjustment hole in the Leg

Lever Bracket. "13ghtenthe Cud Knob (29) into the

adjustment hole in the Leg Lever Bracket. Fully tight-

en the Knob.

When not being used, the Cud Post (6) can be stored

on the tube on the Right Base (34) (see the inset

drawing].

USING THE OLYMPIC WEIGHT ADAPTER

Press a 48mm Round Inner Cap (23) into the Olympic

Adapter (24). Attach the Olympic Adapter to the

Weight Tube (25) with a1/4" x 9.Smm Allen Head Set

Screw (120). Make sure that the Set Screw is in

the bottom of the Adapter.

Press a 48mm Round Inner Cap (23) into a Weight

Adapter (60). Attach the Weight Adapter to the Curl

Bar (76) with a 1/4" x 9.5mm Allen Head Set Screw

(120). 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,

ADDING WEIGHTS TO THE LEG LEVER

To use the Leg Lever (4), slide the desired weights

(not included) onto the Weight Tube (25). Secure the

weights with a Weight Clip (58 or 77 [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 (53 or 77 [not shown]).

AWARNING: oo.ot p,acemore

than 150 pounds on the Weight Tube (25) or the

Curl Bar. (76).

See the inset drawing. Weights can be stored on the

Storage Leg (45).

ATTACHING THE ACCESSORIES

To use the Lat Bar (57), attach it to the Lat Cable (81)

with a Cable Clip (134). For some exercises, the

Chain (78) should be attached between the Lat Bar

and the Lat Cable with two Cable Clips (134). Adjust

the length of the Chain between the Lat Bar and

the Cable so that the Lat Bar is in the correct

starting position for the exercise to be performed.

The Ankle Strap (not shown) can be attached to the

Low Cable (not shown) in the same manner.

120

ADDING WEIGHTS TO THE BARBELL OR THE

WEIGHT CARRIAGE

To use the barbell or Weight Carriage (71), slide the

desired amount of weight (not included) onto the

Barbell Adapters (59) or Weight Carriage. Secure the

weights with the Large Weight Clips (77).

WARNING: Do.or.lacemore than

310 pounds on the barbell or t50 pounds on

the Weight Carriage (71). Always place the

same amount of weight on each side of the bar-

bell or Weight Carriage. Always secure weights

with the Large Weight Clips [77).

USING THE LOCKING BAR

Before starting an exercise, position the Locking Bar

(56) in the correct position for the exercise.

To do this, stand in front of the rack and grip the

Locking Bar (56) with both hands. Turn the Locking

Bar until the two hooks disengage the slots in the Left

and Right Uprights (36 [not shown], 133). Raise or

lower the Locking Bar to a new position and turn it

until the hooks engage the slots in the Uprights.

MOVING THE SAFETY SPOTTERS

Before starting an exercise, position the Safety

Spotters (52) in the correct position for the exercise.

To move the Safety Spotters (52) to a new position,

grip the handles on the Spotter Hooks (53, 54 [not

shown]) and pull the hooks out of the slots in the

Uprights (36 [not shown], 133). Raise or lower the

Safety Spotters to new positions and pivot the hooks

back into the slots in the Uprights. Note: Always

start an exercise with the Safety Spotters posi-

tioned at the lowest point to which you want the

barbell to move during the exercise.

WARNING: AlwayssetbothSafety

Spotters (52) at the same height.

123

Weight

CABLE DIAGRAMS

The cable diagrams below showthe proper routing of the Lat Cable (81), the Low Cable (82), and the Butterfly

Cable (83). Use the diagram to make sure that the cables and the cable traps have been assembled correctly. If

the cables have not been correctly routed, the weight bench will not function proper/y and damage may occur.

The numbers show the correct route for each cable. Make sure that the cable traps do not touch or bind the

cables.

Butterfly Cable (83)

Length: 1.25m

5_4 2

Low Cable (82)

Length:5.59m

Lat Cable (81)

Length:3.16m

TROUBLESHOOTING

Make sure all partsare properlytightened each time the weight bench is used. Replace any worn parts immediate-

ly. The weight bench can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.

TIGHTENING THE CABLES

Woven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. if there is

slack in the cables before resistance is felt, the cables should be tightened. Slack can be removed from the

cables in several ways:

See drawing 1. Totighten the cables, remove the

M10 Nylon Locknut (97) and the M10 x45mm Bolt

(112) from the lower 9Omm Pulley (90), Cable Trap

(125), and the Pulley Plates (72). Reattach the Pulley

and the Cable Trap between a set of holes closer to

the center of the Pulley Plates withthe Bolt and

Locknut. Make sure the Cable Trap is oriented to

hold the Low Cable (82) in the groove of the

Pulley,

See drawing 2. Additional slack can be removed

from the cables by tightening a cable into the M6

Nylon Locknut(124) inside a Cable End Clip (85). To

do this, pull the Clip Cover (84) back and use pliers to

tightenthe Locknut. Replace the Cover.

97..._.! _.72

9o- ,2

125

82-

124

1 Cable

Do not overtighten the cables. If a cable slips off the pulleys repeatedly, it may have become twisted.

Remove the cable and re-install it. If the cables need to be replaced, see ORDERING REPLACEMENT

PARTS onthe back cover of this manual,

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

MUSCLE BUILDING

To increase the size and strengthof your muscles,

push them close to their maximum capacity.Your mus-

cles will continuallyadapt and grow as you progres-

sively increase the intensityof your exercise. You can

adjust the intensitylevel of an individualexercise in

two ways:

• by changing the amount of resistance 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.)

The proper amount of resistance for each exercise

depends uponthe individualuser. You must gauge

your limits and select the amount of resistancethat is

rightfor you. Begin with 3 sets of 8 repetitionsfor each

exercise you perform. Rest for 3 minutes after each

set. When you can complete 3 sets of 12 repetitions

withoutdifficulty,increase the amount of resistance.

TONING

You can tone your muscles by pushing them to amod-

erate percentage of their capacity.Select a moderate

amount of resistance and increase the number of rep-

etitionsin each set. Complete as many sets of 15 to

20 repetitionsas possiblewithout discomfort.Rest for

1 minute after each set. Work your muscles by com-

pleting more sets rather than by usinghigh amounts of

resistance.

WEIGHT LOSS

To loseweight, use a low amount of resistance and

increase the number of repetitionsin each set.

Exercise for 20 to 30 minutes, restingfor 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:

•Plan strength training workouts on Monday,

Wednesday, and Friday.

•Plan 20 to 30 minutes of aerobic exercise, such as

running on a treadmill or dding on an elliptical or

exercise bike, 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.

The combinationof strength training and aerobic exer-

cise will reshape and strengthenyour body,plus devel-

op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout,

as welt 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 adequate rest and a

proper diet are important factors in any exercise pro-

gram.

WARMING UP

Begineach workoutwith 5 to 10 minutesof stretching

and lightexercise to warm up. Warming up prepares

your body for more strenuousexercise by increasing

circulation,raisingyour body temperature and deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workoutshould 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 workoutsfor 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

Maintainingproper form is an essential part of an

effective exercise program. This requiresmoving

throughthe full range of motionfor each exercise, and

movingonly the appropriate partsof the body.

Exercising in an uncontrolledmanner will leave you

feeling exhausted. On the exerciseguide accompany-

ing this manual you will find photographsshowingthe

correct form for several exercises, and a listof the

musclesaffected. Refer to the musclechart onthe

next page to find the names of the muscles.

The repetitions in each set should be performed

smoothly and withoutpausing. The exertionstage 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.

Rest for ashort period of time"after each set, The

ideal resting periods are:

• Rest for three minutes after each set for a muscle

building workout.

•Rest for one minute after each set for a toning work-

out.

• 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 26 and 27 of this manual can be pho-

tocopied and used to schedule and 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

A. Sternomastoid (neck)

B. Pectoralis Major (chest)

C. Biceps (front of arm)

D. Obliques (waist)

E. Brachioradials (forearm)

F. Hip Flexors (upper thigh)

G. Abductor (outer thigh)

H. Quadriceps (front of thigh)

I. Sartorius (front of thigh)

J. TibialisAnterior (front of calf)

K. Soleus (front of calf)

L. Anterior Deltoid (shoulder)

M. RectusAbdominus (stomach)

N. Adductor (inner thigh)

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)

V. Gluteus Maximus (buttocks)

W. Hamstring (back of leg)

X. Gastrocnemius (back of calf)

MONDAY EXERCISE WEIGHT SETS REPS

Date:

/ /

TUESDAY AEROBIC EXERCISE

Date: ! /

WEDNESDAY EXERCISE WEIGHT SETS REPS

Date: ! /

THURSDAY

Date: / /

FRIDAY

Date: / /

AEROBIC EXERCISE

EXERCISE WEIGHT SETS REPS

Make photocopies of this page forscheduling and recording your workouts.

MONDAY EXERCISE WEIGHT SETS REPS

Date:

TUESDAY

Date: I!

AEROBIC EXERCISE

WEDNESDAY EXERCISE WEIGHT SETS REPS

Date: ! I

THURSDAY

Date:

! !

AEROBIC EXERCISE

FRIDAY EXERCISE WEIGHT SETS REPS

Date: /!

Make photocopies of this page for scheduling and recording yourworkouts.

PART IDENTIFICATION CHART

Refer to the drawings below to identify small parts used in assembly.The number in parentheses by each draw-

ing is 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. If a part is missing, call toil-free 1-800-999-3756.

M 10 Nylon Locknut (97)

M8 Nylon Locknut (96)

M6 Nylon Locknut (124)

M8 x 12mm Shoulder

Bolt (131)

1/4" x9.5mm Allen

Head Set Screw (120)

M10 Washer (99)

M8 Washer (100)

M6 Washer (101)

25mm Round Angled Cap (62)

25mm Square Inner Cap (31)

25mm Round Outer Cap (94) 25mm Round Inner Cap (26)

25mm Retainer Ring (93) 32mm Square Inner Cap (66)

M10 x 50mm Screw (108)

M10 x 45ram Bolt (112)

M6 x 38ram Screw (102)

M10 x 25ram Screw (121)

M10 x 19ram Hex Head Bolt (132)

M10 x 19ram Screw (118)

M8 x 16ram Screw (98)

M8 x16ram Shoulder Bolt (129)

M6 x 16mm Screw (104)

c 0

M4 x 16ram Screw (107)

114" x14ram Screw (119)

M10 x 81mm Bolt (122)

i M10 x 88mm Bolt (114)

I M10 x 91mm Bolt (116)

I M10 x 60mm Bolt (128)

_. M8x63mmBolt(106) _j

I M6 x 63mm Screw (103)

M10 x Head (27) itl

65mm Flat Screw

I M10 x 68mm Bolt (113)

M6 x 72mm Screw (106)

M10 x 72mm Hex Head Bolt (130)

M10 x 73mm Bolt (115)

M10 x 75mm Bolt (t27)

M10 x 78mm Bolt (110)

M10 x 92mm Carriage Bolt (111)

I M10 x 127mm Bolt (126)

I M10 x 155mm Bolt (109)

51mm x 76mm Inner Cap (64)

60mm Square Inner Cap (65)

50mm Square Inner Cap (22)

I II II III

H_H,u

J L

48ram Tappered Inner Cap (63) 48mm Round Inner Cap (23)

PART LIST--Model No. 831.153320 R O3A

Key Qty. Description Key Qty. Description Key Qty. Description

No. No, No.

1 1 Bench Frame 48 1 Foot Plate 94 2 25mm Round Outer

2 1 Stabilizer 49 1 Left Frame Joint Cap

3 1 Bench Leg 50 1 Right Frame Joint 95 2 Fly Foam Pad

4 1 Leg Lever 51 1 Left Barbell Glider 96 5 M8 Nylon Locknut

5 1 Leg Lever Bracket 52 2 Safety Spotter 97 70 M10 NylonLocknut

6 1 Cud Post 53 1 RightSpotter Hook 98 1 M8 x 16mm Screw

7 1 Backrest Bracket 54 1 Left Spotter Hook 99 83 M10 Washer

8 2 Backrest Tube 55 1 Weight Bar 100 2 M8 Washer

9 2 Pad Tube 56 1 LockingBar 101 7 M6 Washer

10 1 Thick Pad Tube 57 1 Lat Bar 102 4 M6 x 38ram Screw

11 1 Adjustment Lever 58 2 Small Weight Clip 103 1 M6 x 63mm Screw

12 3 Grip 59 2 BarbellAdapter 104 4 M6 x 16mm Screw

13 1 Small Base Cap 60 2 Weight Adapter 105 2 M6 x 72mm Screw

14 1 Backrest 61 4 Square Carriage 106 1 M8 x 63mm Bolt

15 1 Seat Bushing 107 6 M4 x 16mm Screw

16 1 Cud Pad 62 1 25mm Round Angled 108 4 M10 x 5Omm Screw

17 4 Large Foam Pad Cap 109 1 M1O x 155mm Bolt

18 2 Small Foam Pad 63 6 48mm Tapered Inner 110 10 M1Ox 78mm Bolt

19 4 Large Pad Cap Cap 111 4 M1Ox 92ram

20 2 Small Pad Cap 64 1 51mm x 76mm Inner Carriage Bolt

21 1 Notched Square Cap 112 9 M10 x 45ram Bolt

Inner Cap 65 1 6gram Square Inner 113 22 M1Ox 68mm Bolt

22 8 5Omm Square Inner Cap 114 2 M1Ox 88mm Bolt

Cap 66 1 32mm Square Inner 115 1 M10 x 73mm Bolt

23 3 48mm Round Inner Cap 116 8 M10 x 91ram Bolt

Cap 67 2 Weight Stop 117 1 Large Base Cap

24 1 OlympicAdapter 68 8Bar Slide Bushing 118 2 M10 x 19mm Screw

25 1 Weight Tube 69 0 not used 119 4 1/4" x 14mm Screw

26 3 25mm Round Inner 70 2 Weight Carriage 120 5 1/4" x 9.5mm Allen

Cap Stop Head Set Screw

27 1 M10 x 65mm Flat 71 1 Weight Carriage 121 2 M10 x 25mm Screw

Head Screw 72 2 Pulley Plate 122 3 M10 x 81mm Bolt

28 2 Small Round 73 1 Double "U"-bracket 123 1 RightBarbell Glider

Bushing 74 2 Round Joint Bushing 124 2 M6 Nylon Locknut

29 1 Curl Knob 75 2 RoundAngled 125 2 Small Cable Trap

30 1 13mm Spacer Bushing 126 2 M10 x 127mm Bolt

31 4 25mm Square Inner 76 1 Curl Bar 127 5 M10 x 75mm Bolt

Cap 77 2 Large Weight Clips 128 2 M10 x 60mm Bolt

32 1 Center Base 78 1 Chain 129 2 M8 x 16mm

33 1 Rear Base 79 1 Ankle Strap Shoulder Bolt

34 1 Right Base 80 1 Butterfly Backrest 130 2 M10 x 72mm Hex

35 1 Left Base 81 1 Lat Cable Head Bolt

36 1 Left Upright 82 1 Low Cable 131 2 M8 x 12mm

37 1 Center Upright 83 1 Butterfly Cable Shoulder Bolt

38 1 Rear Upright 84 2 Clip Cover 132 1 M10 x 19mm Hex

39 1 Rear Top Frame 85 2 Cable End Clip Head Bolt

40 1 Top Frame 86 6 17mm Spacer 133 1 Right Upright

41 2 Guide Bar 87 2 27mm Spacer 134 2 Cable Clip

42 1 Butterfly Frame 88 2 Large Cable Trap 135 1 Thin Notched

43 1 Right Fly Arm 89 2 "#"-pulley Square Inner Cap

44 1 Left Fly Arm 90 9 90ram Pulley # 1 User's Manual

45 1 Storage Leg 91 4 Weight Bar Bushing # 1 Exercise Guide

46 2 Rack Foot 92 2 Fly Arm Bushing # 1 Grease Pack

47 4 Base Cap 93 4 25mm Retainer Ring # 3 Allen Wrench

Note: "#" indicates anon-illustrated part, Specifications are subject to change withoutnotice. See the back cover

of the user's manual for information about ordering replacement parts.

EXPLODED DRAWING--Model No. 831.153320 R11O3A

104

97,, -_29

115

113

il;

120

107_,

1O6

135

104

112

101

102

112

.-i

122

47 113

107

20 19

121

66 108

113

120

_113 66

99 97

116

134

107

11g

77 76

110

_26

110

88 125

128 72

11o

110

64 11#*

45 131

.-t.

.-t

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Proform 831153320 User Manual C840 Manuals And Guides L0312120

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