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Model No. PFB38031
Serial No.
Write the serial number in the
space above for future reference.
USER’S MANUAL
Serial Number Decal (Under Seat)
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . .
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IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 1. Read all instructions in this manual before 11. Always set both barbell guides and both using the weight bench. Use the weight safety spotters at the same height. bench only as described in this manual. 12. Make sure that the set screws attaching the 2. It is the responsibility of the owner to ensure Olympic weight adapters are properly tight- that all
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BEFORE YOU BEGIN ® Thank you for selecting the versatile PROFORM toll-free at 1-888-533-1333, Monday through Friday, C820 weight bench. The weight bench offers an 6 a.m. until 6 p.m. Mountain Time (excluding holidays). impressive array of weight stations designed to devel- To help us assist you, please note the product model op every major muscle group of the body. Whether number and serial number before calling. The model your goal is to tone your body, build dramatic muscle number is PFB38031
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ASSEMBLY • Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials. Do not dispose of the packing materials until assembly is completed. This manual is designed to ensure that the weight bench can be assembled successfully The following tools (not included) are required by anyone. Most people find that by setting for assembly: aside plenty of time, assembly will go smoothly. • Two adjustable wrenches Before beginning assembly, carefully read the • On
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3. Attach the Leg Lever Bracket (7) to the Bench 3 Frame (1) with two M10 x 68mm Button Bolts 7 (79) and two M10 Nylon Locknuts (69). 69 Lubricate Attach the Weight Tube (11) to the Leg Lever (4) 4 79 with an M8 x 58mm Button Bolt (71), two M8 Washers (73), a 10mm Spacer (25), and an M8 Nylon Locknut (72). Press a 25mm Round Outer 1 Cap (24) onto the Weight Tube. 24 72 79 Lubricate an M10 x 68mm Button Bolt (79) with 73 25 grease. Attach the Leg Lever (4) to the Leg Lever Bracket (7) with the Bo
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6. Insert the Backrest Bracket (10) through the slot 6 in the Bench Frame (1) and under the Adjustment Lever (8). Make sure that the M10 x 62mm Flat 6 Head Screw (77) is in a notch under the Backrest Bracket. 69 67 77 Lubricate an M10 x 155mm Button Bolt (85) with grease. Attach the Backrest Tubes (6) to the Bench Frame (1) with the Bolt, two M10 Washers (67), and an M10 Nylon Locknut (69). Do not 1 overtighten the Locknut; the Backrest Tubes must be able to pivot easily. 67 85 8 10 Lubricate 7.
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9. Slide a Pad Tube (50) into a hole in the Leg 9 Lever (4). Wet both sides of the Pad Tube with 53 7 52 soapy water. Slide two Large Foam Pads (51) 53 onto the Pad Tube as shown. Press two 19mm Square Inner Caps (53) into the Pad Tube. Repeat with the other Pad Tube and the Leg Lever. 51 82 4 52 Slide the Long Pad Tube (82) into the hole in the 50 Leg Lever Bracket (7). Wet both sides of the Pad Tube with soapy water. Slide two Small Foam 50 Pads (52) onto the Tube as shown. Press two 53 51 19m
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12. Attach a Base Cap (9) and a Rear Support (29) to 12 the a Base (28) with two M10 x 93mm Button 29 Bolts (48), an M10 Washer (67), an M10 Nylon Locknut (69), an M10 Nylon Jamnut (26), and an M4 x 16mm Screw (58). Repeat this step with the other Base (28) and 48 Rear Support (29). 48 9 28 26 58 67 69 13. Attach a Base (28) to the Center Base (27) with 13 three M10 x 68mm Button Bolts (79), three M10 Washers (67), and two M10 Nylon Locknuts (69). Do not tighten the Locknuts yet. 27 Attach the o
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15. Using a rubber mallet, tap the left Rack Foot (35) 15 into the indicated Base (28). Attach the Foot to the Base with two M10 x 65mm Button Bolts (60), four M10 Washers (67), and two M10 Nylon Locknuts (69). Do not tighten the Locknuts yet. 31 Attach the Left Upright (31) to the Rear Support (29) with two M10 x 68mm Button Bolts (79) and two M10 Nylon Locknuts (69). Do not tighten the Locknuts yet. 79 69 Attach the right Rack Foot (not shown) and 29 Right Upright (not shown) in the same man-
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18. Press a Top Bracket Bushing (55) into the Top 18 Bracket (36). Using a rubber mallet, tap the Top 56 Bracket onto the Left Upright (31) and the Guide 67 Bar (32). 36 Attach the Top Bracket (36) to the Left Upright 55 (31) with two M10 x 65mm Button Bolts (60), four 60 M10 Washers (67), and two M10 Nylon Locknuts 67 (69). Do not tighten the Locknuts yet. 67 67 Attach the Top Bracket (36) to the Guide Bar (32) with an M10 x 30mm Button Screw (56) and an 32 69 M10 Washer (67). 31 Assemble the o
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ADJUSTMENTS This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 15 for impor- tant 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 bench is used. Replace any worn parts immediate- ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use
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USING THE BENCH FOR PRESS EXERCISES To prevent the weight rack from tipping while perform- ing press exercises on the bench, set the “L”-bracket (76) over the Center Base (27). 76 27 USING THE OLYMPIC WEIGHT ADAPTER Press a 48mm Round Inner Cap (16) into the Olympic Adapter (15). Attach the Olympic Adapter to the Weight Tube (11) with a 1/4” x 9.5mm Allen Head Set Screw (66). Make sure that the Set Screw is in the 11 bottom of the Adapter. 15 Press a 48mm Round Inner Cap (16) into a Weight Adap
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ATTACHING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE 84 To use the barbell, slide the desired amount of weight 41 (not included) onto the Barbell Adapters (41). Secure the weights with the Large Weight Clips (84). WARNING: Do not place more than 62 310 pounds on the barbell. Always place the Weight same amount of weight on each side of the bar- Weight bell. Always secure weights with the Large Weight Clips (84). Your weights can be stored on the tubes on the Uprights (31 [not shown], 62) (se
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM MUSCLE BUILDING Determining the exact length of time for each workout, To increase the size and strength of your muscles, as well as the number of repetitions or sets completed, push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo- cles will continually adapt and grow as you progres- ing it during the first few months of your exercise pro- sively incre
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Rest for a short period of time after each set. The slowly as you stretch and do not bounce. Ease into ideal resting periods are: each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain. Stretching at the end of each workout building workout. is an effective way to increase flexibility. • Rest for one minute after each set for a toning work- out. STAYING MOTIVATED • Rest for 30 seconds after each set for a weight loss workout. For
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EXERCISE WEIGHT SETS REPS MONDAY Date: / / AEROBIC EXERCISE TUESDAY Date: / / EXERCISE WEIGHT SETS REPS WEDNESDAY Date: / / AEROBIC EXERCISE THURSDAY Date: / / EXERCISE WEIGHT SETS REPS FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts. 17
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EXERCISE WEIGHT SETS REPS MONDAY Date: / / AEROBIC EXERCISE TUESDAY Date: / / EXERCISE WEIGHT SETS REPS WEDNESDAY Date: / / AEROBIC EXERCISE THURSDAY Date: / / EXERCISE WEIGHT SETS REPS FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts. 18
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EXERCISE WEIGHT SETS REPS MONDAY Date: / / AEROBIC EXERCISE TUESDAY Date: / / EXERCISE WEIGHT SETS REPS WEDNESDAY Date: / / AEROBIC EXERCISE THURSDAY Date: / / EXERCISE WEIGHT SETS REPS FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts. 19
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PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below each part refers to 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. M6 x 38mm Screw (64) M8 x 12mm Shoulder M10 x 30mm Button Screw (56) Bolt (57) M10 x 45mm Button Bolt (74) M10 x 25mm
