Proform Pfsy34150 Fusion 4 0 Lx Weight System Users Manual WESY39240 212817
Proform-Pfsy34150-Owner-S-Manual proform-pfsy34150-owner-s-manual
PFSY3415.0 to the manual d3aea54b-b51e-41fe-a89e-c03defb50b94
2015-04-14
: Proform Proform-Pfsy34150-Fusion-4-0-Lx-Weight-System-Users-Manual-701386 proform-pfsy34150-fusion-4-0-lx-weight-system-users-manual-701386 proform pdf
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Model No. PFSY3415.0 Serial No. Write the serial number in the space above for future reference. USER’S MANUAL Serial Number Decal (Under Seat) QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if a part is damaged or missing, PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY. CALL TOLL-FREE: 1-888-533-1333 Mon.–Fri., 6 a.m.–6 p.m. MST ON THE WEB: www.proformservice.com CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.proform.com new products, prizes, fitness tips, and much more! TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED 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 beginning assembly. WARNING DECAL PLACEMENT The decal shown here has been placed on the weight system. If the decal is missing or illegible, please call the toll-free telephone number on the front cover of this manual and order a free replacement decal. Apply the decal in the location shown. PROFORM is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight system. 1. Read all instructions in this manual and all warnings on the weight system before using the weight system. Use the weight system only as described in this manual. 9. Always wear athletic shoes for foot protection while exercising. 10. Always stand on the foot plate when performing an exercise that could cause the weight system to tip. 2. It is the responsibility of the owner to ensure that all users of the weight system are adequately informed of all precautions. 11. The weight system is designed to support a maximum user weight of 300 pounds. 3. The weight system is intended for home use only. Do not use the weight system in any commercial, rental, or institutional setting. 12. The weight system is designed to be used only with the included weight. Do not use the weight system with dumbbells or any other type of weight to increase the resistance. 4. Keep the weight system indoors, away from moisture and dust. Place the weight system on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around the weight system to mount, dismount, and use the weight system. 13. Always move the seat frame out of the way when performing squat exercises. 14. Never release the ankle strap, leg lever, squat bar, leg press, curl bar, or handles while weights are raised; the weights will fall with great force. 5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 15. Do not use the weight system with the top weight pinned in an elevated position. 6. Keep children under 12 and pets away from the weight system at all times. 16. Always secure the weight stack with the lock pin and lock after exercising to prevent unauthorized use of the weight system (see LOCKING THE WEIGHT STACK on page 15). 7. Keep hands and feet away from moving parts. 8. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are exercising, stop immediately and make sure that the cables are on the pulleys. Replace all cables at least every two years. 17. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling 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. 3 BEFORE YOU BEGIN Thank you for selecting the versatile PROFORM® FUSION 4.0 LX weight system. The weight system offers a selection of weight stations designed to develop 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 system, the weight system will help you to achieve the specific results you want. model number and serial number before calling. The model number is PFSY3415.0. The serial number can be found on a decal attached to the weight system (see the front cover of this manual). For your benefit, read this manual carefully before using the weight system. If you have questions after reading this manual, see the front cover of this manual. To help us assist you, please note the product Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. To avoid a registration fee for any service needed under warranty, you must register the weight system at www.proformservice.com/registration. ASSEMBLED DIMENSIONS: Height: 82 in. / 208 cm Width: 105 in. / 267 cm Depth: 94 in. / 239 cm Pull-up Handle Pulley Housing Handle VKR Frame Right Side Shroud Backrest Curl Pad Swivel Arm Weight Stack Weight Pin Seat Leg Lever Left Side Note: The terms “right side” and “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. 4 ASSEMBLY • Tighten all parts as you assemble them, unless instructed to do otherwise. Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight system can be assembled successfully by almost anyone. However, the weight system has many parts and the assembly process will take time. By setting aside plenty of time, assembly will go smoothly. • As you assemble the weight system, make sure all parts are oriented as shown in the drawings. • Assembly requires two people. • For help identifying small parts, use the PART IDENTIFICATION CHART. To hire an authorized service technician to assemble the weight system, call toll-free 1-800-445-2480. Assembly may be require the included grease and hex key , and the following tools (not included): Before beginning assembly, carefully read the following information and instructions: • Two adjustable wrenches • One rubber mallet • Because of its weight and size, the weight system should be assembled in the location where it will be used. Make sure that there is enough clearance to walk around the weight system as you assemble it. • One standard screwdriver • One Phillips screwdriver • Clear tape or masking tape, and soapy water. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. 1. 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 beginning assembly, make sure you understand the information in the box above. For help identifying small parts, use the PART IDENTIFICATION CHART in the center of this manual. 59 5 74 Attach the Rear Stabilizer (5) to the Base (1) with the two M8 x 76mm Carriage Bolts (59) and two M8 Nylon Locknuts (74). 1 74 See the inset drawing. Press the two Base Caps (38) onto the Base (1). 38 1 38 5 2. Press the 110mm Round Inner Cap (42) into the Upright (3). 2 42 Set the Upright (3) onto the Base (1). Have a second person hold the Upright until this step is completed. Attach the Upright (3) to the Base (1) with the three M8 x 45mm Bolts (57), three M8 Nylon Locknuts (74), and four M10 x 25mm Screws (58). 3 58 58 74 57 1 74 57 3. Attach the Base Plate (2) to the Base (1) with the four M4 x 40mm Screws (46), and two M4 x 64mm Screws (81). 3 2 1 46 81 46 81 46 6 4. Insert the Weight Tube (11) into a Weight (17). Make sure the indicated slot in the Weight is oriented as shown. Center the Roll Pin (54) into the indicated hole in the Weight Tube. Note: The Roll Pin must be below the Weight. 4 54 11 17 Slot 5. Orient the two Weight Guides (10) with the indicated hole closer to the bottom (see the inset drawing). 5 10 10 Insert the two Weight Guides (10) into the indicated holes in the Base (1). Attach the Weight Guides with two M8 x 115mm Bolts (76), four M8 Washers (72), two 38mm Spacers (48), and two M8 Nylon Locknuts (74). 17 Slide the two Weight Bumpers (50) onto the Weight Guides (10). Next, slide eleven Weights (17) onto the Weight Guides one at a time. Make sure the indicated slot in each Weight is oriented as shown. Then, slide the Weight Tube (11) and Weight (17) onto the Weight Guides. 11 Holes 17 Slot 50 76 72 48 1 7 72 74 6. Slide three M6 Washers (78) onto three M6 x 140mm Screws (79) and insert the Screws into the Upright (3) through the indicated holes. 6 Orient the VKR Bumper (95) with the wide end on top. Attach the VKR Bumper to the Upright (3) with two M4 x 16mm Screws (70). Attach the VKR Pin (101) to the Upright (3) with an M4 x 16mm Screw (70). 79 78 Set the Shroud (13) onto the Base (1). Attach the Bottom Cover (14) and the Shroud to the Base with two M4 x 16mm Screws (70). Wide End 70 95 101 3 13 78 79 70 70 14 70 1 7. Grease the M10 x 168mm Button Bolt (99). Attach the VKR Frame (82) to the Upright (3) with the Bolt and an M10 Nylon Locknut (73). Do not overtighten the Locknut; the VKR Frame must be able to pivot easily. 7 Engage the VKR Pin (101) into the VKR Frame (82) and the Upright (3). 73 82 Grease 3 99 101 8 8. Slide the Top Frame (4) onto the Weight Guides (10). Attach the Top Frame to the Weight Guides with two M8 x 89mm Bolts (64), four M8 Washers (72), two 25mm Spacers (47), and two M8 Nylon Locknuts (74). Do not tighten the Locknuts. 8 64 47 72 72 Attach the Top Frame (4) to the Upright (3) with four M10 x 25mm Screws (58). Do not tighten the Screws. 74 4 Attach the Top Cover (15) to the Shroud (13) and Top Frame (4) with two M4 x 16mm Screws (70). 58 13 10 Tighten the two M8 Nylon Locknuts (74) and the four M10 x 25mm Screws (58). 70 3 58 70 15 9. Slide a Pull-up Cap (39) onto a Pull-up Handle (96). Insert the Handle into the Top Frame (4) and press the Cap onto the Top Frame. 9 97 96 Attach the Pull-up Handle (96) to the Top Frame (4) with two M10 x 80mm Button Bolts (97), two M10 Washers (71), two M10 Split Washers (98), and two M10 Nylon Locknuts (73). 4 39 71 98 73 73 Repeat this step with the other Pull-up Handle (96). 96 10. Attach an Eyehook (66) to the Top Frame (4) with an M8 Washer (72) and an M8 Nylon Locknut (74). Do not overtighten the Locknut; the Eyehook must rotate freely. 10 74 72 Repeat this step with the other Eyehook (66). 4 66 66 11. Attach the Press Arm (8) without the wire to the Upright (3) with four M10 x 25mm Screws (58). 11 8 Remove the M4 x 5mm Screw (69) and the Swivel Arm (16). Route the Press Arm Cable (30) through the Swivel Arm and the Press Arm (8) as shown. 16 58 3 30 69 Reattach the Swivel Arm (16) to the Press Arm (8) with the M4 x 5mm Screw (69). 58 9 12. Attach a “V”-pulley (22) to a Swivel Arm (16) with an M10 x 64mm Button Bolt (75), two M10 Washers (71), two 5mm Spacers (25), and an M10 Nylon Locknut (73). Make sure the Press Arm Cable (30) is routed under the indicated welded rods. 12 16 Welded Rod 25 71 73 71 30 75 25 Welded Rod 13. Attach a 2 3/4" Pulley (23) to the left Press Arm (8) with an M10 x 53mm Button Bolt (61), two M10 Washers (71), two 5mm Spacers (25), two Finger Guards (27), and an M10 Nylon Locknut (73). See the inset drawing. Orient the Finger Guards and Pulley as shown. Make sure the Press Arm Cable (30) is in the groove of the Pulley. 22 13 27 27 27 23 23 73 30 71 25 27 25 71 8 61 14. Wrap the Press Arm Cable (30) over a 3 1/2" Pulley (24) and route the Cable through the Top Cover (15) as shown. 14 4 Attach the 3 1/2" Pulley (24) and a Cable Trap (28) to the Top Frame (4) with an M10 x 45mm Bolt (65) and an M10 Nylon Locknut (73). Make sure the Cable Trap is oriented to hold the Press Arm Cable (30) in the groove of the Pulley. 15 73 15. Wrap the Press Arm Cable (30) over a 3 1/2" Pulley (24). Attach the Pulley and a Cable Trap (28) to the Top Frame (4) with an M10 x 45mm Bolt (65) and an M10 Nylon Locknut (73). Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 24 28 30 65 73 4 15 24 28 65 30 10 16. Wrap the Press Arm Cable (30) under a 3 1/2" Pulley (24). Attach the Pulley, a Cable Trap (28), and two Half Finger Guards (26) to the Weight Tube (11) with an M10 x 48mm Bolt (62) and an M10 Nylon Locknut (73) at the indicated hole. Make sure the Finger Guards are oriented as shown and are on the outside of the Weight Tube. Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 16 17. Wrap the Press Arm Cable (30) over a 3 1/2" Pulley (24). Attach the Pulley and a Cable Trap (28) to the Top Frame (4) with an M10 x 45mm Bolt (65) and an M10 Nylon Locknut (73). Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 17 11 73 30 26 62 26 24 28 30 65 73 4 24 18. Route the Press Arm Cable (30) through the Top Cover (15). 18 65 Wrap the Press Arm Cable (30) over a 3 1/2" Pulley (24). Attach the Pulley and a Cable Trap (28) to the Top Frame (4) with an M10 x 45mm Bolt (65) and an M10 Nylon Locknut (73). Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 28 15 24 30 73 19. Attach the Press Arm (8) with the wire to the Upright (3) with four M10 x 25mm Screws (58). 19 16 Remove the M4 x 5mm Screw (69) and the Swivel Arm (16). 30 69 Using the wire that is inserted into the Press Arm (8), route the Press Arm Cable (30) through the Press Arm as shown. Route the Cable through the Swivel Arm (16). 58 8 58 Reattach the Swivel Arm (16) to the Press Arm (8) with the M4 x 5mm Screw (69). 3 11 4 28 20. Attach a 2 3/4" Pulley (23) to the right Press Arm (8) with an M10 x 53mm Button Bolt (61), two M10 Washers (71), two 5mm Spacers (25), two Finger Guards (27), and an M10 Nylon Locknut (73). See the inset drawing. Orient the Finger Guards and Pulley as shown. Make sure the Press Arm Cable (30) is in the groove of the Pulley. 20 73 25 71 27 27 25 30 27 8 23 27 61 71 21. Make sure the Press Arm Cable (30) is routed under the indicated welded rods. 25 21 Welded Rods Attach a “V”-pulley (22) to the Swivel Arm (16) with an M10 x 64mm Button Bolt (75), two M10 Washers (71), two 5mm Spacers (25), and an M10 Nylon Locknut (73). 16 25 75 73 71 25 71 30 22 22. Attach the Backrest (18) and the Backrest Base (88) to the Upright (3) with the two M6 x 25mm Screws (60) and the indicated M6 x 140mm Screw (79). 22 79 60 88 60 18 3 23. Attach the Headrest (90) and the Headrest Base (89) to the Upright (3) with the two indicated M6 x 140mm Screw (79). 23 89 90 3 79 12 24. Attach the Seat (19) and the Seat Base (91) to the Seat Frame (6) with two M6 x 25mm Screws (60), an M6 x 87mm Screw (68), and an M6 Washer (78). 24 19 91 Hook the Seat Frame (6) onto the Upright (3) at the indicated location. 3 6 25. Attach the Bumper (49) to the Leg Lever (7) with an M4 x 16mm Screw (70). 78 68 60 25 Grease Apply grease to an M10 x 71mm Bolt (67). Attach the Leg Lever (7) to the Seat Frame (6) with the Bolt and an M10 Nylon Locknut (73). Do not overtighten the Bolt; the Leg Lever must be able to pivot easily. 6 67 7 73 49 26. Slide two Foam Pads (21) onto the Seat Frame (6). 70 26 6 Slide a Pad Tube (20) through a hole in the Leg Lever (7). Slide two Foam Pads (21) onto the Pad Tube. 21 21 7 21 20 27. Slide an Arm Pad Base (83) and an Arm Pad (84) onto the VKR Frame (82). Attach the Arm Pad and Base to the Frame with two M6 x 73mm Screws (103) and two M6 Washers (78). 21 27 84 Repeat this step on the other side of the VKR Frame (82). 83 103 78 103 82 13 28. Attach the Curl Pad (87) and the Curl Pad Base (86) to the Curl Post (85) with two M6 x 25mm Screws (60). 28 60 87 86 85 29. Make sure that all parts have been properly tightened before the resistance system is used. ADJUSTMENTS This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 18 for important information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for each exercise. Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. ATTACHING THE PULLEY HOUSINGS A To use a high pulley, slide the hook on the Pulley Housing (32) onto an Eyehook (66) on the Top Frame (4). Attach the end of the Extension Cable (31) without the ball to the end of the Press Arm Cable (30) with a Cable Clip (37). Attach the other Pulley Housing in the same manner. 66 32 3 4 32 31 32 B See the inset drawing A. To use the leg lever (not shown), hook the Pulley Housings (32) to the hooks on the Upright (3). See the inset drawing B. To use the curl bar (not shown), hook the Pulley Housings (32) to the hook in the center of the Base (1). Attach the end of the Extension Cable (31) without the ball to the end of the Press Arm Cable (30) with two Cable Clips (37). 37 1 30 32 C 1 See the inset drawing C. To use the squat bar (not shown), hook the Pulley Housings (32) to the hooks on the sides of the Base (1). Note: To use the squat bar, you must first remove the Seat Frame from the Upright (See ADJUSTING THE SEAT FRAME HEIGHT on the next page). 32 Remove the Pulley Housings (32) when not in use. 14 ATTACHING THE HANDLES To attach a Handle (33), first attach the pulley housings to the weight system (see ATTACHING THE PULLEY HOUSING on page 14 above). Then, attach the Handle to an Extension Cable (31) with a Cable Clip (37). The Handles can be attached to the Press Arm Cable (30) in the same manner. 31 37 The Ankle Strap (not shown) or Squat Bar (not shown) can be attached to an Extension Cable (31) in the same manner. For some exercises an Extension Strap (not shown) should be attached between the Extension Cable and the accessory with two Cable Clips (37). 33 ADJUSTING THE SEAT FRAME HEIGHT To adjust the height of the Seat Frame (6), or to remove it for exercising with the squat bar, unhook the Seat Frame from the indicated brackets on the Upright (3). Hook it onto the other bracket or set it aside. Brackets 3 6 CHANGING THE WEIGHT SETTING To change the setting of a weight stack, insert the Weight Pin (55) under the desired Weight (17). Insert the Weight Pin so that the bent end touches the weight stack. Turn the bent end down. 17 55 See the WEIGHT RESISTANCE CHART on page 17 for the resistance for each station. LOCKING THE WEIGHT STACK 10 To lock the weight stack, insert the Lock Pin (53) into the indicated hole in a Weight Guide (10). Insert the Lock (52) through the hole in the Weight Pin and close the Lock. 52 Hole 53 15 ATTACHING THE LEG LEVER To use the Leg Lever (7), first attach the seat to the weight system (see ADJUSTING THE SEAT FRAME HEIGHT on page 15). Then, attach the pulley housings to the upright (see ATTACHING THE PULLEY HOUSINGS on page 14). Finally, attach the Extension Cables (31) to the Chain (107) with two Cable Clips (37) and attach the Chain to the Leg Lever with another Cable Clip. Note: For less resistance, the Leg Lever can be used with only one Extension Cable attached to it. 31 7 37 107 37 31 37 ATTACHING THE CURL PAD To use the Curl Pad (87), first remove the 51mm Round Inner Cap (41) from the Seat Frame (6). Then secure the Curl Post (85) inside the Seat Frame with the Curl Knob (100). 87 When the Curl Pad (87) is not being used, the 51mm Round Inner Cap (41) should be reinserted into the Seat Frame (6). 85 6 41 100 ATTACHING THE CURL BAR 104 To use the Curl Bar (104), first attach the curl pad to the seat frame (see ATTACHING THE CURL PAD above). Then, with the pulley housings attached to the base (see ATTACHING THE PULLEY HOUSINGS on page 14) attach the Extension Cables (31) to the Leg Lever (7) with Cable Clips (37). Finally, attach the Curl Bar to the Leg Lever. 7 31 37 ADJUSTING THE VKR FRAME To adjust the VKR Frame (82), remove the VKR Pin (101) from the Frame and the Upright (3). Move the Frame down to use the Frame to exercise, or up to the stored position. Reengage the Pin into the Frame and Upright. 3 101 82 16 CABLE DIAGRAM The cable diagram shows the proper routing of the Press Arm Cable (30). Use the diagram to make sure that the Cable has been assembled correctly. If the Cable has not been correctly routed, the weight system will not function properly and damage may occur. The numbers show the correct route for the Cable. Press Arm Cable (30) 6 7 4 3 5 9 8 2 1 WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance for the 12.5 lb. weights. Weight resistance shown is for each arm. Note: The actual resistance at each station may vary due to differences in individual weight plates as well as friction between the cables, pulleys, and weight guides. WEIGHT 1 2 3 4 5 6 7 8 9 10 11 12 RESISTANCE 14 23 32 41 50 59 68 77 86 95 102 110 17 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building To increase the size and strength of your muscles, push them to a high percentage of their maximum capacity. Your muscles will adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of weight used • by changing the number of repetitions or sets performed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.) Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important 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 body’s 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 factors in any exercise program. WARMING UP The proper amount of weight for each exercise 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 repetitions without difficulty, increase the amount of weight. 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 delivering more oxygen to your muscles. WORKING OUT Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate 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. Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises from session to session. Schedule your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of rest. Once you find the schedule that is right for you, stick with it. Weight Loss To lose weight, use a low amount of weight and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. EXERCISE FORM Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is: • Plan strength training workouts on Monday, Wednesday, and Friday. • Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding an elliptical or an exercise cycle, 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 combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs. Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise guide accompanying this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. Refer to the muscle chart on the next page to find the names of the muscles. The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. 18 slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility. Rest for a short period of time after each set. The ideal resting periods are: • Rest for three minutes after each set for a muscle building workout. • Rest for one minute after each set for a toning workout. • 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. STAYING MOTIVATED For motivation, keep a record of each workout. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move MUSCLE CHART O A P L B Q C R D S E T F G M U N H V I W J X K 19 A. B. C. D. E. F. G. H. I. J. K. L. M. N. O. P. Q. R. S. T. U. V. W. X. Sternomastoid (neck) Pectoralis Major (chest) Biceps (front of arm) Obliques (waist) Brachioradials (forearm) Hip Flexors (upper thigh) Abductor (outer thigh) Quadriceps (front of thigh) Sartorius (front of thigh) Tibialis Anterior (front of calf) Soleus (front of calf) Anterior Deltoid (shoulder) Rectus Abdominus (stomach) Adductor (inner thigh) Trapezius (upper back) Rhomboideus (upper back) Posterior Deltoid (shoulder) Triceps (back of arm) Latissimus Dorsi (mid back) Spinae Erectors (lower back) Gluteus Medius (hip) Gluteus Maximus (buttocks) Hamstring (back of leg) Gastrocnemius (back of calf) PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the PART LIST in the center of this manual. Note: Some small parts may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached. M10 x 53mm Button Bolt (61) M10 x 25mm Screw (58) M10 x 50mm Button Bolt (80) M10 x 48mm Bolt (62) M4 x 64mm Screw (81) M6 x 25mm Screw (60) M10 x 64mm Button Bolt (75) M10 x 45mm Bolt (65) M4 x 16mm Screw (70) M10 x 71mm Bolt (67) M8 x 45mm Bolt (57) M4 x 5mm Screw (69) M6 x 73mm Screw (103) M4 x 40mm Screw (46) M8 x 76mm Carriage Bolt (59) M10 Nylon Locknut (73) M10 x 80mm Button Bolt (97) M8 Nylon Locknut (74) M10 Washer (71) M6 x 87mm Screw (68) M8 x 89mm Bolt (64) M8 Washer (72) M10 Split Washer (98) M8 x 115mm Bolt (76) M6 Washer (78) M6 x 140mm Screw (79) M10 x 168mm Button Bolt (99) PART LIST—Model No. PFSY3415.0 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 1 1 1 1 1 1 1 2 1 2 1 1 1 1 1 2 12 1 1 1 4 2 4 5 8 2 4 5 4 1 2 2 2 2 1 1 6 2 2 4 2 1 2 2 1 4 2 2 1 2 4 1 1 1 1 Description Base Base Plate Upright Top Frame Rear Stabilizer Seat Frame Leg Lever Press Arm Squat Bar Weight Guide Weight Tube Weight Tube Bumper Shroud Bottom Cover Top Cover Swivel Arm Weight Backrest Seat Pad Tube Foam Pad “V”-pulley 2 3/4" Pulley 3 1/2" Pulley 5mm Spacer Half Finger Guard Finger Guard Cable Trap Pulley Cover Press Arm Cable Extension Cable Pulley Housing Handle Extension Strap Squat Bar Pad Ankle Strap Cable Clip Base Cap Pull-up Cap 19mm Round Inner Cap 51mm Round Inner Cap 110mm Round Inner Cap Press Arm Cap 32mm Thick Round Inner Cap 51mm x 76mm Inner Cap M4 x 40mm Screw 25mm Spacer 38mm Spacer Bumper Weight Bumper Swivel Arm Bushing Lock Lock Pin Roll Pin Weight Pin R0805A Key No. Qty. 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 # # # 2 3 16 2 6 2 1 1 2 4 2 1 1 2 8 17 10 17 11 2 2 2 8 3 2 2 1 2 2 1 1 1 1 1 1 1 2 2 4 1 2 4 4 1 1 1 4 4 1 2 1 1 1 1 1 Description 25mm Round Inner Cap M8 x 45mm Bolt M10 x 25mm Screw M8 x 76mm Carriage Bolt M6 x 25mm Screw M10 x 53mm Button Bolt M10 x 48mm Bolt 51mm Thin Round Inner Cap M8 x 89mm Bolt M10 x 45mm Bolt Eyehook M10 x 71mm Bolt M6 x 87mm Screw M4 x 5mm Screw M4 x 16mm Screw M10 Washer M8 Washer M10 Nylon Locknut M8 Nylon Locknut M10 x 64mm Button Bolt M8 x 115mm Bolt M5 x 15mm Screw M6 Washer M6 x 140mm Screw M10 x 50mm Button Bolt M4 x 64mm Screw VKR Frame Arm Pad Base Arm Pad Curl Post Curl Pad Base Curl Pad Backrest Base Headrest Base Headrest Seat Base Large VKR Cap Arm Pad Bushing 32mm Round Inner Cap VKR Bumper Pull-up Handle M10 x 80mm Button Bolt M10 Split Washer M10 x 168mm Button Bolt Curl Knob VKR Pin 32mm Thin Round Inner Cap M6 x 73mm Screw Curl Bar 64mm Round Outer Cap Squat Bar Hook Chain User’s Manual Exercise Guide Hex Key Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. EXPLODED DRAWING A—Model No. PFSY3415.0 R0805A 89 90 87 86 88 60 19 44 106 18 9 77 35 37 85 91 40 84 21 41 100 44 84 6 67 83 63 40 49 7 21 73 70 41 68 20 83 21 40 78 94 60 101 82 93 94 21 94 78 103 92 70 99 93 78 78 40 73 78 2 105 94 103 92 59 5 58 74 105 34 74 33 58 46 38 1 107 102 46 104 46 38 46 102 36 EXPLODED DRAWING B—Model No. PFSY3415.0 65 28 28 97 74 39 72 102 71 98 71 98 73 23 29 96 74 66 70 71 32 71 73 29 80 102 58 10 15 31 22 70 52 23 42 13 16 53 58 71 75 25 47 24 28 65 73 29 73 71 72 73 73 31 72 24 28 65 74 72 39 66 97 71 71 73 32 80 29 45 24 96 73 64 4 24 R0805A 25 3 27 43 27 23 51 30 76 72 72 70 48 95 8 73 25 71 58 69 79 78 70 74 79 61 71 14 78 60 25 58 25 56 70 73 62 75 71 27 23 73 58 43 71 51 16 54 71 73 26 28 26 24 11 27 56 8 61 71 58 69 25 22 25 12 30 17 74 74 81 55 57 81 57 50 ORDERING REPLACEMENT PARTS To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give the following information 1. the MODEL NUMBER of the product (PFSY3415.0) 2. the NAME of the product (PROFORM FUSION 4.0 LX weight system) 3. the SERIAL NUMBER of the product (see the front cover of this manual) 4. the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING at the center of this manual) LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, 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 through one of its authorized service centers. All repairs for which warranty claims are made must be pre-authorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customer’s responsibility. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to any product or damage to a product caused by or attributable 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 or installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential 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 merchantability 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 Part No. 231207 R0805A Printed in China © 2005 ICON IP, Inc.
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