ProForm PFSY69520 manuale d’uso

CAUTION Read all precautions and instruc- tions in this manual before using this equipment. Save this manual for future reference. Model No. PFSY69520 Serial No. The serial number is found in the location shown below . Write the serial number in the space above. Visit our website at www .proform.com new products, prizes, fitness tips, and much more[...]

2 IMPORT ANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBL Y . . . . . . . . . . . . . . . . . . . [...]

1. Read all instructions in this manual and in the accompanying literature before using the weight system. Use the weight system only as described in this manual. 2. It is the responsibility of the owner to ensure that all users of the weight system are ade- quately informed of all precautions. 3. The weight system is intended for home use only . D[...]

BEFORE YOU BEGIN 4 ASSEMBLED DIMENSIONS: Height: 81 in. Width: 72 in. Length: 64 in. Low Pulley Station Foot Plate High Pulley Station Curl Pad Shroud Seat Leg Press Backrest Leg Lever Thank you for selecting the versatile PROFORM ® 650 weight system. The weight system of fers a selection of weight stations designed to develop every major mus- cle[...]

5 Make sure you have the following tools: • T wo adjustable wrenches • One standard screwdriver • One phillips screwdriver • One rubber mallet •Y ou will also need grease or petroleum jelly , and a small amount of soapy water . Note: Assembly will be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a [...]

6 1. Open the parts bag labeled “FRAME ASSEM- BL Y .” Pre ss two 2” x 3” Inner Caps (24) into the ends of the Stabilizer (5). P ress a 2” x 3” Inner Cap and a 2” Square Inner Cap (33) into the Main Upright (3) in the indicated locations. Insert three 3/8” x 3 3/4” Carriage Bolts (52) and a 3/8” x 5” Carriage Bolt (82) into the[...]

3. Place two Weight Bumpers (19) over the indicat- ed holes in the Stabilizer (5). Insert the two We ight Guides (23) into the Weight Bumpers and the Stabilizer . Attach the indicated Weight Guide (23) to the Stabilizer (5) with a 3/8” x 2 1/2” Bolt (54), two 5/8” x 1/2” Bushings (42), two 3/8” W ashers (55), and a 3/8” Nylon Jamnut (63[...]

8 7. T urn the Adjustment Knob (9) on the Sliding Seat Frame (74) counterclockwise to loosen it. Pull out the Knob as far as possible and slide the Slidi ng Seat Frame onto the Seat Frame Channel (88). Release the Knob and let it engage one of the adjustment holes in the Seat Frame Channel. Ti ghten the Knob fully . Press a 2” Square Inner Cap (3[...]

9 10. Attach the two Leg Press Attachments (100) to the Rear and Forward Leg Press Uprights (97, 98) with two 3/8” x 3 1/4” Bolts (87) and two 3/8” Nylon Jamnuts (63). 10 11 . Attach the Leg Press Plate (85) to the Leg Press Attachments (100) with two 3/8” x 3 1/4” Bolts (87), eight 3/8” W ashers (55), and two 3/8” Nylon Jamnuts (63).[...]

10 80 80 Front Leg 81 8 78 13. Attach the Leg Lever Lock (1 1) to the front leg of the Base (8) with a 5/16” x 3” Bolt (78), three 5/16” W ashers (80), and a 5/16” Nylon Locknut (81). Do not overtighten the Nylon Locknut; the Leg Lever Lock must pivot easily . 14 15 18 Lubricate 33 12 51 11 50 3 13 14. Press two 2” Square Inner Caps (33) [...]

18. Route the Leg Press Cable (76) under a 4” Pulley (35). Attach the Pulley and a Cable T rap (44) to the Leg Press Base (84) with a 3/8” x 3 3/4” Bolt (92), a 3/8” W asher (55), and a 3/8” Nylon Locknut (50). Be sure that the Cable T rap (44) is positioned to hold the Cable in the pulley groove. 19. Wrap the Leg Press Cable (76) around [...]

21. Remove the pre-assembled 4” Pulley (not shown) from the Pulley Bracket (91). Attach the end of the Leg Press Cable (76) to the Pulley Bracket (91) with a 1/4” W asher (71) and a 1/4” Nylon Locknut (25). Lay the Pulley Bracket (91) and the Leg Press Cable (76) aside; they will be attached in step 29. 21 71 25 91 76 20. Wrap the Leg Press C[...]

13 23. Remove the upper 3/8” x 3” Bolt (45) from the T op Frame (1) and the Main Upright (3). Route the High Cable (73) around a 4” Pulley (35) and down through the indicated slot in the Main Upright (3), as shown. Attach the Pulley inside the slot with a 3/8” x 2 1/2” Bolt (54), two 3/8” W ashers (55), two 5/8” x 1/2” Bushings (42)[...]

14 26. Wrap the High Cable (73) around a 4” Pulley (35). Attach the Pulley inside the slot in the Main Upright (3) with a 3/8” x 2 1/2” Bolt (54), two 3/8” W ashers (55), two 5/8” x 1/2” Bushings (42), and a 3/8” Nylon Jamnut (63). 26 55 42 63 3 35 42 55 54 73 27. Disassemble the pre-assembled Pulley Plates (31). W rap the High Cable [...]

15 29. Wrap the High Cable (73) around a 4” Pulley (35). Attach the Pulley and a Cable T rap (44) to the top hole in the Pulley Bracket (91) attached to the Leg Press Cable (76), with a 3/8” x 1 3/4” Bolt (60) and a 3/8” Nylon Jamnut (63). 30. Route the High Cable (73) up through the next slot in the T op Frame (1) and wrap the Cable around[...]

16 50 3 72 8 35 62 Slot 33. Attach a 4” Pulley (35) over the Low Cable (72), inside the front leg of the Base (8) with a 3/8” x 2 1/2” Bolt (54), two 3/8” W ashers (55), two 5/8” x 1/2” Bushings (42), and a 3/8” Nylon Jamnut (63). 34. Route the Low Cable (72) through the indicated slot in the Main Upright (3) and the Base (8). W rap t[...]

37. Route the end of the Low Cable (72) through the indicated slot in the Main Upright (3). W rap the Low Cable (72) around a 4” Pulley (35). Attach the Pulley inside the slot in the Main Upright (3) with a 3/8” x 2 1/2” Bolt (54), two 3/8” W ashers (55), two 5/8” x 1/2” Bushings (42), and a 3/8” Nylon Jamnut (63). 37 Slot 63 42 55 35[...]

18 40. Insert a 1/4” x 3 3/4” Carriage Bolt (43) into each Backrest Plate (27). Attach the Backrest Plates to the Backrest (41) with four 1/4” x 3/4” Bolts (17). Attach the Backrest (41) to the Main Upright (3) with the two 1/4” x 3 3/4” Carriage Bolts (43), two 1/4” W ashers (71), and two 1/4” Nylon Locknuts (25). Be sure the Backr[...]

19 44 45 34 34 56 32 38 38 5 Bracket 32 3 44. Press two 3/4” Round Inner Caps (34) into the ends of the remaining Pad T ube (28). Slide the Pad T ube (28) through the hole in the Main Upright (3). Slide two Foam Pads (30) onto the ends of the Pad T ube. 45. Slide the two T innerman Clips (38) down over the slots in the bracket on the Stabilizer ([...]

20 48. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in ADJUSTMENTS, beginning on page 22 of this manual. Before using the weight system, pull each cable a few times to make sure that the cables move smoothly over the pulleys. If one of the cables does not move smoothly , find and correct th[...]

21 The diagram below shows the proper routing of the Low Cable (72), the High Cable (73), and the Leg Press Cable (76). The numbers show the correct route for each cable. Make sure that the cables are routed cor- rectly , that the pulleys move smoothly , and that the cable traps do not touch or bind the cables. Incorrect cable routing can damage th[...]

AT T ACHING THE ACCESSORIES The Lat Bar (61), Ankle Strap (10), and Ab Strap (75) can be attached to the cable at the desired pulley sta- tion with a Cable Clip (69). For some exercises, the Chain (67) should be connected between the attach- ment and the cable with two Cable Clips. Adjust the length of the Chain between the accessory and the cable [...]

23 AT T ACHING THE CURL P AD Remove the 2” S quare Inner Cap (33) from the front leg on the Base (8). Slide the Curl Post (83) into the front leg and secure it with the Curl Knob (89). 8 89 83 33 CONVERTING THE PRESS/FL Y ARMS To use the Press/Fly Arms (46, 49) as fly arms, insert the Adjustment Pins (20) into the inner holes in the Press Frame ([...]

24 This chart shows the approximate weight resistance at each weight station. “T op” refers to the 10 lb. top weight. The other numbers refer to the 10 lb. weight plates. 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. We ight[...]

25 TIGHTENING THE CABLES W oven cable, the type of cable used on the weight system, can stretch slightly when it is first used. If there is slack in the cables before resistance is felt, the cables should be tightened. To tighten the cables, insert the Weight Pin (39) under the third Weight (26) from the top. Next, loosen the 1/2” Plain Nut (68) [...]

26 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity . Y our mus- cles will continually adapt and grow as you progres- sively increase the intensity of your exercise. Y ou can adjust the intensity level of an individual exercise in two wa[...]

27 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 work- out. • Rest for 30 seconds after each set for a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself wit[...]

3/8" x 1 3/4" Bolt (60) 1 1/2" W asher (40) 3/8" x 2" Bolt (62) 5/16" Nylon Jamnut (79) 1/4" W asher (71) 5/16" W asher (80) 3/8" Nylon Locknut (50) 3/8" x 1 1/2" Button Cap Screw (2) 1/4" x 3/4" Bolt (17) #10 x 1" T ap Screw (7) 1/4" x 1 1/2" Bolt (101) #8 x 3/4" [...]

3/8" x 2 1/2" Bolt (54) 3/8" x 3" Bolt (45) 3/8" x 4" Bolt (65) 3/8" x 3 1/4" Bolt (87) 3/8" x 3 3/4" Bolt (92) 3/8" x 3" Carriage Bolt (64) 3/8" x 5" Carriage Bolt (82) 3/8" x 3 3/4" Carriage Bolt (52) 3/8" x 9" Bolt (51) 3/8" x 8 1/2" Bolt (59) 1/4[...]

3/4" Round Inner Cap (34) 1" Round Inner Cap (103) 5/8” x 1/2” Bushing (42) 1/2” x 3/4” Long Bushing (93) 1/2” x 1 3/4” Bushing (94) 5/8” x 1/4” Bushing (90) 2" x 3” Inner Cap (24) 2" Square Inner Cap (33) 3/4” x 1/2” Flange Bushing (18) 2" Round Inner Cap (57) Cable Clip (69)[...]

11T op Frame 21 3/8” x 1 1/2” Button Cap Screw 31 Main Upright 41F l at Plate 51 Stabilizer 61 Leg Lever Bumper 71 #10 x 1” T ap Screw 81 Base 92 Adjustment Knob 10 1 Ankle Strap 11 1L eg Lever Lock 12 1 Press Frame 13 2 Seat 14 2 Plastic Sleeve 15 2 Handgrip 16 1 T op Weight 17 22 1/4” x 3/4” Bolt 18 8 3/4” x 1/2” Flange Bushing 19 2[...]

23 73 36 68 40 102 17 17 71 25 71 77 77 26 39 56 2 16 66 93 32 63 55 42 13 70 17 101 33 74 86 95 17 9 101 53 17 17 17 25 25 53 86 95 64 64 50 50 50 55 50 55 45 35 35 44 44 33 92 88 84 33 63 55 55 50 44 87 87 99 90 97 76 50 35 50 63 92 98 33 55 55 85 87 63 87 100 75 67 10 69 35 42 42 78 11 54 7 6 24 80 80 63 55 81 55 81 78 65 8 80 30 33 34 28 30 34 [...]

Part No. 191377 R0103A Printed in Canada © 2002 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 T ime (excluding holidays). T o help us assist you, please be pre- pared to give the following information: 1. The [...]