Proform Pfbe64490 735 Bench Users Manual *PFBE64490 158897

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¨

QUESTIONS?

As a manufacturer, we are com-

mitted to providing complete

customer satisfaction. If you

have questions, or find that there

are missing parts, we will

guarantee complete satisfaction

through direct assistance from

our factory.

TO AVOID UNNECESSARY

DELAYS, PLEASE CALL DIRECT

TO OUR TOLL-FREE CUSTOMER

HOT LINE. The trained techni-

cians on our customer hot line

will provide immediate assis-

tance, free of charge.

CUSTOMER HOT LINE:

1-800-999-3756

Mon.ÐFri., 6 a.m.Ð6 p.m. MST

Model No. PFBE64490

Serial No.

Write the serial number in the space

above for reference.

CAUTION

Read all precautions and instruc-

tions in this manual before

using this equipment. Save this

manual for future reference.

Serial Number Decal (under seat)

USERÕS MANUAL

Patent Pending

Visit our website at

www.proform.com

new products, prizes,

fitness tips, and much more!

2

Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Part Identification Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Adjusting the Weight Bench . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Ordering Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

Limited Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

Note: A Part List/Exploded Drawing is attached to the center of this manual. Remove the Part List/Exploded

Drawing before beginning assembly.

Table of Contents

The decal shown at the right has

been applied to the weight bench.

If the decal is missing, or if it is not

legible, please call our Customer

Service Department toll-free at

1-800-999-3756, Monday through

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

Time, to order a replacement decal.

Apply the replacement decal in the

location shown.

Warning Decal Placement

3

1. Read all instructions in this manual before

using the weight bench. Use the weight

bench only as described in this manual.

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.

4. Use the weight bench only on a level surface.

Cover the floor beneath the weight bench for

protection.

5. Inspect and tighten all parts each time you

use the weight bench. Replace any worn

parts immediately.

6. Keep children under 12 and pets away from

the weight bench at all times.

7. Keep hands and feet away from moving parts.

8. Always wear athletic shoes for foot protec-

tion while exercising.

9. Do not use a barbell (not included) longer

than six feet with the weight bench.

10. Always make sure there is an equal amount

of weight on each side of your barbell.

11. The weight bench is designed to support a

maximum of 460 pounds, including the user,

a barbell and weights. Do not place more

than 210 pounds, including a barbell and

weights, on the weight rests. Do not place

more than 130 pounds on the weight carriage.

Do not place more than 130 pounds on the

leg lever for normal use.

12. Always place 50 pounds on the leg lever to

balance the bench when performing squat

exercises (see page 15).

13. Always fold the backrest out of the way when

performing squat exercises (see page 15). Do

not sit on the seat when the backrest is folded.

14. Do not stand with your back to the weight

bench when performing squat exercises (see

page 15). You should be able to see the

weight rests while exercising so that you can

safely return the barbell to the weight rests

when you finish the exercise.

15. When using the backrest, make sure that the

adjustment tube is fully inserted into the

adjustment brackets on the uprights.

16. Always remove the lat tower or curl post

from the front leg before performing leg curl

or leg extension exercises with the leg lever

(see page 14).

17. When performing an exercise during which

you are sitting on the bench with your back

to the lat tower, make sure there is plenty of

space between your back and the weight car-

riage. Always lower the weight carriage in a

controlled manner. Never let the weight car-

riage drop.

18. Always set both weight rests and safety

spotters at the same height. Make sure that

the weight rests and safety spotters are

turned so the locking pins are hooked

around the uprights.

19. Always exercise with a partner. When you

are performing bench press exercises, squat

exercises or toe raise exercises, your partner

should stand behind you to catch the barbell

if you cannot complete a repetition.

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. ICON assumes no responsibility for personal injury or property damage

sustained by or through the use of this product.

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

using the weight bench.

Important Precautions

4

Lat Tower

Weight Tube

Weight Tube Weight Rest

Lat Bar

Backrest

Weight Carriage Safety Spotter

Leg Lever

Seat

Thank you for selecting the versatile PROFORM¨735

Weight Bench. The PROFORM¨735 is designed to

help you develop every major muscle group of the

body. Whether your goal is a shapely figure, dramatic

muscle size and strength or a healthier cardiovascular

system, the PROFORM¨735 Weight Bench will help

you achieve the specific results you want.

For your benefit, read this manual carefully before

using the PROFORM¨735 Weight Bench. If you

have additional questions, please call our Customer

Service Department toll-free at 1-800-999-3756,

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

Time (excluding holidays). To help us assist you,

please note the product model number and serial

number before calling. The model number is

PFBE64490. 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.

Before You Begin

Adjustment

Tube

Curl Pad

Right Side

Left Side

Note: The terms Òright sideÓ and Òleft sideÓ are

determined relative to a person sitting on the

bench; they do not correspond to what is right

and left on the drawings in the manual.

5

Part Identification ChartÑModel No. PFBE64490 R0999A

M10 Nylon Locknut (11)Ð20

M8 Nylon Locknut (13)Ð2

M6 Washer (30)Ð5

M8 Washer (23)Ð2

M6 x 16mm Screw (3)Ð4

M6 x 38mm Screw (4)Ð4

Pulley Spacer (41)Ð2

M10 x 62mm Carriage Bolt (33)Ð8

M8 x 70mm Bolt (48)Ð1

Leg Lever Spacer (50)Ð1

16mm x 18.5mm Spacer (8)Ð2

M6 x 63mm Screw (7)Ð1

M8 x 64mm Bolt (43)Ð1

M10 Washer (6)Ð5 M10 x 19mm Bolt (46)Ð1

M10 x 68mm Bolt (34)Ð8

M10 x 155mm Bolt (22)Ð1

M10 x 75mm Bolt (60)Ð1

1. Before assembling this product, make sure you

understand the information in the box above.

Press a 51mm x 76mm Square Inner Cap (53) into

the top of the Right Upright (1). Note: Make sure the

adjustment brackets are oriented as shown.

Press a 2Ó Square Inner Cap (17) into each end of

the Right Stabilizer (26).

Insert four M10 x 62mm Carriage Bolts (33) up

through the Right Stabilizer (26). (Note: On one side

of the Stabilizer there is an indentation around

each hole. Insert the Bolts from this side.) Place

the right Stabilizer flat on the floor.

Slide the Right Upright (1) onto the four M10 x 62mm

Carriage Bolts (33) in the Right Stabilizer (26). Attach

the Upright with four M10 Nylon Locknuts (11). Do

not tighten the Nylon Locknuts yet.

Set the Right Upright (1) aside, making sure that it

cannot fall.

1

6

Before beginning assembly, carefully read the

following information and instructions:

¥Assembly requires two people.

¥Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

¥Tighten all parts as you assemble them, unless

instructed to do otherwise.

¥For help identifying the small parts, use the PART

IDENTIFICATION CHART on page 5.

¥As you assemble the weight bench, make sure all

parts are oriented as shown in the drawings.

The following tools (not included) are required

for assembly:

¥ Two (2) adjustable wrenches

¥ One (1) rubber mallet

¥ One (1) standard screwdriver

¥ One (1) phillips screwdriver

¥ Lubricant, such as grease or petroleum jelly

plus soapy water.

Assembly will be more convenient if you have the

following tools: A socket set, a set of open-end or

closed-end wrenches or a set of ratchet wrenches.

Assembly

Make Things Easier for Yourself!

Everything in this manual is designed to ensure

that our products can be assembled success-

fully by anyone. However, it is important to rec-

ognize that this is a sophisticated product with

many small parts, and, consequently, the

assembly process will take time. Most people

find that by setting aside plenty of time and by

deciding to make the task enjoyable, assembly

will go smoothly.

33

1

11

11

17

33

26

17

53

Adjustment

Brackets

7

17

11

17

33

25

33

31

11

11

3. Insert two M10 x 68mm Bolts (34) into an Upright

Support Plate (16). Next, insert the Bolts into the indi-

cated holes in the Right Upright (1).

While a second person holds the Right Upright

(1), slide the bracket on the Crossbar (20) over the

two M10 x 68mm Bolts (34). Make sure that the

Crossbar is turned so the decal is facing up.

Secure the Crossbar with two M10 Nylon Locknuts

(11).

Attach the Crossbar (20) to the Left Upright (37) in

the same manner.

16

34

37

1

3

2. Press a 51mm x 76mm Inner Cap (53) into the top of

the Left Upright (37). Note: Make sure the adjust-

ment brackets are oriented as shown.

Press a 2Ó Square Inner Cap (17) into each end of

the Left Stabilizer (25). Press a 38mm Square Inner

Cap (31) into the vertical tube on the Left Stabilizer.

Insert four M10 x 62mm Carriage Bolts (33) up

through the Left Stabilizer (25). Place the Left

Stabilizer flat on the floor.

Slide the Left Upright (37) onto the four M10 x 62mm

Carriage Bolts (33) in the Left Stabilizer (25). Attach

the Upright with four M10 Nylon Locknuts (11). Do

not tighten the Nylon Locknuts yet.

2

37

53

11

11

20

Decal

11

11

34

16

Adjustment

Brackets

8

4. Insert two M10 x 68mm Bolts (34) through the indicat-

ed bracket on the Bench Frame (5) and then through

the holes in the Front Leg (19). Insert the Curl Post

(42) into the Front leg.

Secure the upper M10 x 68mm Bolt (34) with an M10

Nylon Locknut (11).

Secure the lower M10 x 68mm Bolt (34) with an M10

Washer (6) and an M10 Nylon Locknut (11). Do not

tighten the Nylon Locknuts yet. The Curl Post (42)

must slide freely after assembly. Set the Curl Post

aside until assembly step 17.

4

5. Insert two M10 x 68mm Bolts (34) into a Crossbar

Support Plate (59). Next, insert the Bolts into the indi-

cated holes in the Crossbar (20).

Slide the bracket on the Bench Frame (5) onto the

two M10 x 68mm Bolts (34) in the Crossbar (20).

Attach the Bench Frame with two M10 Nylon

Locknuts (11).

Tighten all M10 Nylon Locknuts used in steps 1

through 5.

5

19

11

6

34

42

34

5

34

59

20

11

5

6. Press three 2Ó Square Inner Caps (17) into the Leg

Lever (18).

Attach the Weight Tube (39) to the Leg Lever (18)

with an M8 x 64mm Bolt (43), two M8 Washers (23),

the Leg Lever Spacer (50), and an M8 Nylon Locknut

(13).

617

18

17

17

13

50

23

43

39

7. Press the Angle Cap (49) onto the indicated end of

the Weight Tube (39). Press a 1Ó Round Inner Cap

(12) into the opposite end of the Weight Tube.

Lubricate an M10 x 75mm Bolt (60). Attach the Leg

Lever (18) to the bracket on the Front Leg (19) with

the Bolt and an M10 Nylon Locknut (11). Do not

overtighten the Nylon Locknut. You must be able

to freely pivot the Leg Lever.

7

19

18

12

39

11

49

Lubricate

60

9

10. Slide an M10 Washer (6) onto the M10 x 155mm Bolt

(22). Lubricate the Bolt.

Rest the Backrest (15) on the Adjustment Tube (29).

Insert the M10 x 155mm Bolt (22) through the right

Backrest Tube (27) and then slide a 16mm x 18.5mm

Spacer (8) onto the Bolt.

Next, insert the M10 x 155mm Bolt (22) into the

Bench Frame (5) until the tip is barely visible on the

other side. Hold a 16mm x 18.5mm Spacer (8)

between the Bench Frame and the left Backrest Tube

(27) and insert the Bolt through the Spacer and the

Backrest Tube. Secure the Bolt with an M10 Washer

(6) and an M10 Nylon Locknut (11). Do not over-

tighten the Nylon Locknut. You must be able to

freely pivot the Backrest. Tighten the four M6 x

38mm Screws (4) used in step 9.

10

6

22

815

29

27

6

5

11

9. Press 1Ó Square Inner Caps (28) into the ends of both

Backrest Tubes (27).

Attach the Backrest Tubes (27) to the Backrest (15)

with four M6 x 38mm Screws (4) and four M6

Washers (30). Do not tighten the four Screws yet.

9

15

4

28

4

27

30

30

28

8. Press a 30mm Square Inner Cap (55) into each end

of the Adjustment Tube (29).

Place the Adjustment Tube (29) in one set of adjust-

ment brackets on the Uprights (1, 37). Make sure

that the pins on the Adjustment Tube are inserted

into the slots in the adjustment brackets.

8

37

55

129

55

Lubricate

11. Attach one end of the Seat (14) to the Bench Frame

(5) with an M6 x 63mm Screw (7) and an M6 Washer

(30). Do not tighten the Screw yet.

Attach the other end of the Seat (14) to the bracket

on the Bench Frame (5) with two M6 x 16mm Screws

(3).

Tighten the M6 x 63mm Screw (7).

11

14

5

3

7

30

Adjustment

Brackets

Pin

10

14

14. Press Carriage Bushings (2) onto the top and bottom

of the Weight Carriage (47). Press a 1Ó Round Inner

Cap (12) into the weight tube on the Weight Carriage.

Insert the M10 x 19mm Bolt (46) into the bracket on

the Weight Carriage (47) from the indicated direction.

Press the last Carriage Bushing (2) into the Carriage

Stop (24) as shown.

2

46

2

24

2

47

12 Weight

Tube

Bracket

12. Press two 3/4Ó Round Inner Caps (54) into each of

the three Pad Tubes (38).

Slide a Foam Pad (10) onto one end of each Pad

Tube (38).

Insert the free end of each Pad Tube (38) into the

indicated holes in the Leg Lever (18) and the bracket

on the Front Leg (19). Secure each Pad Tube by slid-

ing another Foam Pad (10) onto the free end.

12

54

38

54

10

54

10 54

10

19

38

18

38

10

54

13. Locate the Cable (45) and note that it has a loop on

one end and a ball on the other end. Insert the end

with the loop through the slot in the Lat Tower (9)

from the direction shown.

Next, lay the Cable (45) in the groove of the Pulley

(35). Attach the Pulley inside the slot in the Lat Tower

(9) with the M10 x 68mm Bolt (34), two M10 Washers

(6), two Pulley Spacers (41), and an M10 Nylon

Locknut (11).

Press a 2Ó Square Inner Cap (17) into the top of the

Lat Tower (9).

13

41

6

9

11

35

6

41

17 45

34

11

16. Insert the Lat Tower (9) into the Front Leg (19). Make

sure that the Lat Tower is turned as shown.

Secure the Lat Tower with the Adjustment Knob (36).

16

9

19

36

15. Slide the Weight Carriage (47) onto the Lat Tower (9).

Make sure that the Weight Carriage is oriented as

shown.

Slide the loop on the Cable (45) onto the M10 x

19mm Bolt (46) in the Weight Carriage (47). Attach

the Cable with an M10 Nylon Locknut (11).

Next, slide the Carriage Stop (24) onto the Lat Tower

(9). Make sure that the Carriage Stop is turned so the

lip of the Carriage Bushing (2) is on top. Attach the

Carriage Stop to the indicated hole in the Lat Tower

with the M8 x 70mm Bolt (48) and an M8 Nylon

Locknut (13).

15

47

46

48

13

24

2

11

45 9

12

17. Attach the Curl Pad (44) to the Curl Post (42) with

two M6 x 16mm Screws (3). 17

42

3

44

18. Press a 1Ó Round Inner Cap (32) into each Weight

Rest (21, 58) and each Safety Spotter (56, 57).

Insert the Weight Rests (21, 58) into one set of holes

in the Uprights (1, 37). Turn the Weight Rests until

the locking clips are hooked around the Uprights.

Make sure that both Weight Rests are at the same

height.

Insert the Safety Spotters (56, 57) into one set of

adjustment holes in the Uprights (1, 37). Turn the

Safety Spotters until the locking clips are hooked

around the Uprights. Make sure that both Safety

Spotters are at the same height and that they are

a few holes lower than the Weight Rests (21, 58).

18

32

21

56

57

32

32

32

58

1

37

19. Make sure that all parts are properly tightened before you use the weight bench. The use of all

remaining parts will be explained in ADJUSTING THE WEIGHT BENCH, beginning on the next page.

13

USING THE WEIGHT RESTS AND SAFETY SPOTTERS

Before beginning an exercise, insert the Weight Rests

(21, 58) and the Safety Spotters (56, 57) into the holes in

the Uprights (1, 37) that are best suited for the exercise.

The selected holes should be at the lowest point to which

you want your barbell to go during the exercise. Perform

the exercise as shown on the accompanying exercise

poster. Note: Make sure that the locking clips are

hooked around the Uprights.

Important: The Safety Spotters (56, 57) are designed

to be safety devices. Their primary function is to min-

imize the risk of injury if the barbell is dropped during

standing exercises. The Safety Spotters are deliber-

ately designed to bend when hit with a barbell loaded

with heavy weights. This minimizes the risk of the

barbell bouncing off the Safety Spotters and causing

injury to the user. If you accidentally bend the Safety

Spotters, please call our Customer Service

Department (see the front cover of this manual) to

order replacement Safety Spotters.

WARNING: Always set both weight rests and both

safety spotters at the same height.

21

58

57

56

1

37

ADJUSTING THE BACKREST

The Backrest (15) can be set to four different positions: a

level position, two decline positions and an incline posi-

tion.

To change the position of the Backrest (15), move the

Adjustment Tube (29) to a different set of adjustment

brackets in the Uprights (1, 37). To set the Backrest (15)

to the lowest decline position, remove the Adjustment

Tube (29) and lower the Backrest directly onto the

Crossbar (20).

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 17 for impor-

tant information on how to get the most benefit from your exercise program. Also, refer to the accompanying

exercise poster to see the correct form for each exercise.

Inspect and tighten all parts each time you use the weight bench. 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 Weight Bench

15

137

29

20

14

ATTACHING THE CURL POST OR LAT TOWER

For some exercises, the Curl Post (42) must be attached

to the weight bench.

Insert the Curl Post (42) into the indicated hole in the Front

Leg (19). Align the holes in the Front Leg and the Curl

Post. Secure the Curl Post with the Adjustment Knob (36).

Make sure that you fully tighten the Adjustment Knob.

For other exercises, the Lat Tower (9) must be attached

to the weight bench.

Insert the Lat Tower (9) into the indicated hole in the

Front Leg (19). Align the holes in the Front Leg and the

Lat Tower. Secure the Lat Tower with the Adjustment

Knob (36). Make sure that you fully tighten the

Adjustment Knob.

When the Lat Tower or Curl Post are not in use, they

can be stored in the vertical tube on the Left

Stabilizer (25, see the inset drawing). However, for

some exercises, you should store these parts away

from the weight bench so they do not interfere with

your exercise.

36

9

42

19

Preacher

Curl Bar

Rest

ADJUSTING THE PAD TUBE

The Pad Tube (38) that is inserted into the Front Leg (19)

can be adjusted to either a high position or a low position.

To adjust the Pad Tube (38), remove one Foam Pad (10).

Slide the Pad Tube out of the bracket on the Front Leg

(19) and re-insert it into the other hole in the bracket.

Slide the Foam Pad back onto the Pad Tube. 10

19

38

ATTACHING WEIGHTS TO THE LEG LEVER

To use the Leg Lever (18), slide the desired amount of

weight (not included) onto the Weight Tube (39).

WARNING: Do not place more than 130 pounds

on the leg lever.

18

39

42

25

15

ADJUSTING THE BENCH FOR SQUAT EXERCISES

To perform squat or toe raise exercises, fold the Backrest

(15) into the upright position by lifting and pulling it for-

ward as far as it will go.

Remove the Adjustment Tube (29) from the Uprights

(1, 37).

Insert the Weight Rests (21) into one of the two highest

sets of holes in the Uprights (1, 37). Important: For

squat exercises, the Weights Rests must be inserted

from the back, as shown.

WARNING: Always fold the backrest out of the

way when performing squat exercises. Do not sit

on the seat when the backrest is folded.

WARNING: Always place 50 pounds on the leg

lever to balance the bench when performing

squat exercises.

WARNING: Do not stand with your back to the

weight bench when performing squat exercises.

You should be able to see the weight rests while

exercising so that you can safely return the bar-

bell when you finish the exercise.

21

1

29

37

15

58

ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE

To use the Lat Tower (9), slide the desired amount of

weight (not included) onto the weight tube on the Weight

Carriage (47).

WARNING: Do not place more than 130 pounds on

the weight carriage.

When performing an exercise during which you

are sitting on the bench with your back to the lat

tower, make sure there is plenty of space between

your back and the weight carriage. Always lower

the weight carriage in a controlled manner. Never

let the weight carriage drop.

47

9

16

ATTACHING THE LAT BAR TO THE LAT TOWER

To use the Lat Tower (9), attach the Lat Bar (51) to the

Cable (45) with a Cable Clip (40).

9

51

40

45

17

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

The only way to increase the size and strength of your

muscles is to push them close to their maximum

capacity. When you progressively increase the intensi-

ty of your exercise, your muscles will continually adapt

and grow. You can tailor the individual exercise to the

proper intensity level in two ways:

¥ by changing the amount of weight used

¥ by changing the number of repetitions or sets per-

formed. (A ÒrepetitionÓ is one complete cycle of an

exercise, such as one sit-up. A ÒsetÓ is a series of

repetitions.)

The proper amount of weight for each exercise obvi-

ously depends upon the individual user. You must

gauge your limits and select the amount of weight that

is right for you. Begin with 3 sets of 8 repetitions for

each exercise you perform. Rest for 3 minutes after

each set. When you can complete 3 sets of 12 repeti-

tions without difficulty, increase the amount of weight.

Toning

You can tone your muscles by pushing them to a

moderate percentage of their capacity. Select a mod-

erate amount of weight 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 weight.

Weight Loss

To lose weight, use a low amount of weight and

increase the number of repetitions in each set.

Exercise for 20 to 30 minutes, resting for a maximum

of 30 seconds between sets.

Cross Training

Many people desire a complete and well-balanced fit-

ness program, and cross training is a very efficient

way to accomplish this. One example of a balanced

program is:

¥ Plan weight training workouts on Monday,

Wednesday and Friday.

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

cycling or swimming on Tuesday and Thursday.

¥ Rest from both weight training and aerobic exercise

for at least one full day each week to give your body

time to regenerate.

The combination of weight training and aerobic exer-

cise will reshape and strengthen your body plus devel-

op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Specifying the exact length of time for each workout,

as well as the number of repetitions or sets for each

exercise, is a highly individual matter. It is very impor-

tant to avoid overdoing it during the first few months of

your exercise program. You should progress at your

own pace and be sensitive to your bodyÕs signals. If

you experience pain or dizziness at any time while

exercising, stop immediately and begin cooling down.

Find out what is wrong before continuing. Remember

that adequate rest and a proper diet are important fac-

tors in any exercise program.

WARMING UP

Begin each workout with 5 to 10 minutes of stretching

and light exercise to warm up. Warming up prepares

your body for more strenuous exercise by increasing

circulation, raising your body temperature and deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-

es. Select exercises for every major muscle group

with emphasis on the areas that you want to develop

the most. To give balance and variety to your work-

outs, vary the exercises from session to session.

Schedule your workouts for the time of day when your

energy level is the highest. Each workout should be

followed by at least one day of rest. Once you find the

schedule that is right for you, stick with it.

EXERCISE FORM

You will gain the greatest benefits from exercising by

maintaining proper form. This requires moving through

the full range of motion for each exercise and moving

only the appropriate parts of the body. Exercising in an

uncontrolled manner will leave you feeling exhausted.

On the exercise poster accompanying this manual,

you will find photographs showing the correct form for

several exercises. A description of each exercise is

also provided, along with a list of the muscles affect-

ed. Refer to the muscle chart on page 18 to find the

locations 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

return stage. Proper breathing is important. Exhale

during the exertion stage of each repetition and inhale

during the return stroke. Never hold your breath!

Exercise Guidelines

18

You should rest for a short period of time after each

set. The ideal resting periods are:

¥ Rest three minutes after each set for a muscle build-

ing workout

¥ Rest one minute after each set for a toning workout

¥ Rest 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

very effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The

chart on page 19 of this manual can be photocopied

and used to schedule and record your workouts. List

the date, the exercises performed, the weight plus 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.

Pectoralis

Major

Biceps

Obliques

Brachioradials

Brachioradials

Hip Flexors

Abductor

Quadriceps

Soleus

Rectus

Abdominus

Adductor

Trapezius

Trapezius

Rhomboideus

Deltoid

Deltoid

Triceps

Latissimus Dorsi

Spinae Erectors

Gluteus

Medius

Gluteus

Maximus

Hamstring

Abductors

Gastrocnemius

MUSCLE CHART

19

MONDAY

Date:

/ /

EXERCISE WEIGHT SETS REPS

EXERCISE WEIGHT SETS REPS

EXERCISE WEIGHT SETS REPS

AEROBIC EXERCISE

AEROBIC EXERCISE

TUESDAY

Date:

/ /

WEDNESDAY

Date:

/ /

THURSDAY

Date:

/ /

FRIDAY

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts.

Note: Ò#Ó indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover

of the userÕs manual for information about ordering replacement parts.

Part ListÑModel No. PFBE64490 R1299A

1 1 Right Upright

2 3 Carriage Bushing

3 4 M6 x 16mm Screw

4 4 M6 x 38mm Screw

5 1 Bench Frame

6 5 M10 Washer

7 1 M6 x 63mm Screw

8 2 16mm x 18.5mm Spacer

9 1 Lat Tower

10 6 Foam Pad

11 20 M10 Nylon Locknut

12 2 1Ó Round Inner Cap

13 2 M8 Nylon Locknut

14 1 Seat

15 1 Backrest

16 2 Upright Support Plate

17 8 2Ó Square Inner Cap

18 1 Leg Lever

19 1 Front Leg

20 1 Crossbar

21 1 Right Weight Rest

22 1 M10 x 155mm Bolt

23 2 M8 Washer

24 1 Carriage Stop

25 1 Left Stabilizer

26 1 Right Stabilizer

27 2 Backrest Tube

28 4 1Ó Square Inner Cap

29 1 Adjustment Tube

30 5 M6 Washer

31 1 38mm Square Inner Cap

32 4 1Ó Round Inner Cap

33 8 M10 x 62mm Carriage Bolt

34 8 M10 x 68mm Bolt

35 1 Pulley

36 1 Adjustment Knob

37 1 Left Upright

38 3 Pad Tube

39 1 Weight Tube

40 1 Cable Clip

41 2 Pulley Spacer

42 1 Curl Post

43 1 M8 x 64mm Bolt

44 1 Curl Pad

45 1 Cable

46 1 M10 x 19mm Bolt

47 1 Weight Carriage

48 1 M8 x 70mm Bolt

49 1 Angle Cap

50 1 Leg Lever Spacer

51 1 Lat Bar

52 2 Grip

53 2 51mm x 76mm Inner Cap

54 6 3/4Ó Round Inner Cap

55 2 30mm Square Inner Cap

56 1 Right Safety Spotter

57 1 Left Safety Spotter

58 1 Left Weight Rest

59 1 Crossbar Support Plate

60 1 M10 x 75mm Bolt

61 1 Stop Screw

# 1 UserÕs Manual

# 1 Exercise Poster

Key No. Qty. Description Key No. Qty. Description

41

45

35

40

50

23

43

49

18

23

13

39

12

53

51

52

52

34

6

611

17

8

55

29

55

11

11

32

57

32

56

61

3

3

11

45

46

9

2

47

2

10

54

38

54

11

38

10

54

54

17

10

17

54

38

54

10

10 17

11 60

10

36

14

42

44

15

28

27

30

30 4

4

11

6

6

22

34

34

3

7

30 11

11

533

33

26

17

11 11 17

20

16

34

1

53

32

21

34 11

11

11

11

16

34

17

25

17

33

33

37

32

58

19

28

11

11

59

6

31

12

13

48

24

Exploded DrawingÐModel No. PFBE64490 R1299A

Part No. 158897 R1299A Printed in China © 1999 ICON Health & Fitness, Inc.

To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday

through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be pre-

pared to give the following information when calling:

1. The MODEL NUMBER of the product (PFBE64490)

2. The NAME of the product (PROFORM¨735 weight bench)

3. The SERIAL NUMBER of the product (see the front cover of this manual)

4. The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED

DRAWING at the center of this manual).

Ordering Replacement Parts

PROFORM¨is a registered trademark of ICON Health & Fitness, Inc.

ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-

rial, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This

warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing

or repairing, at ICON's option, the product at one of its authorized service centers. All products for which war-

ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other

transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-autho-

rized by ICON. This warranty does not extend to any product or damage to a product caused by or attribut-

able to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON

authorized service center, products used for commercial or rental purposes, or products used as store display

models. No other warranty beyond that specifically set forth above is authorized by ICON.

ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection

with the use or performance of the product or damages with respect to any economic loss, loss of property,

loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential dam-

ages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequen-

tial damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer-

chantability or fitness for a particular purpose is limited in its 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 you.

This warranty gives you specific legal rights. You may also have other rights which vary from state to state.

ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813

Limited Warranty