Model No. PFANBE2525.0
Serial No.
Write the serial number in the
space above for reference.
USER’S MANUAL
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are
committed to providing com-
plete customer satisfaction.
If you have questions, or if
there are missing or dam-
aged parts, please call the
telephone number on the
warranty card accompanying
this manual or contact the
establishment where you pur-
chased this product.
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
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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 and all
warnings on the weight bench before using
6. Keep hands and feet away from moving parts.
the weight bench. Use the weight bench only 7. Keep children under 12 and pets away from
as described in this manual. the weight bench at all times.
2. It is the responsibility of the owner to ensure 8. Always wear athletic shoes for foot protec-
that all users of the weight bench are ade-
quately informed of all precautions.
tion while exercising.
9. The weight bench is designed to support a
maximum of 610 pounds, including a maxi-
mum user weight of 300 pounds. Do not
place more than 310 pounds, including the
barbell, on the weight rests. Do not place
more than 150 pounds of weight on the leg
lever. Note: The weight bench does not
include a barbell or weights.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
4. Keep the weight bench indoors, away from
moisture and dust. Place the weight bench
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
bench to mount, dismount, and use the
weight bench.
10. Always make sure that the locking pin is fully
inserted into the pivot bracket and the frame
before exercising.
5. Inspect and properly tighten all parts regular- 11. If you feel pain or dizziness while exercising,
ly. Replace any worn parts immediately. 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
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BEFORE YOU BEGIN
Thank you for selecting the versatile PROFORM®
XP 160 weight bench. The weight bench is designed
warranty card accompanying this manual. To help us
assist you, please note the product model number and
to help develop every major muscle group of the body. serial number before calling. The model number is
Whether your goal is to tone your body, build dramatic
muscle size and strength, or improve your cardiovas-
cular system, the weight bench will help you to
achieve the specific results you want.
PFANBE2525.0. 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.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, call the telephone number on the
ASSEMBLED DIMENSIONS:
Height: 61 in. (155 cm)
Width: 50 in. (127 cm)
Depth: 76 in. (193 cm)
Weight Rest Pin
Upright
Upright
Weight Rest
Backrest
Right Side
Curl Pad
Curl Knob
Leg Lever
Seat
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
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ASSEMBLY
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight bench can be assembled suc-
cessfully by anyone. Most people find that by
setting aside plenty of time, assembly will go
smoothly.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
The included hex keys
and the follow-
ing tools (not included) may be required for
assembly:
Before beginning assembly, carefully read the
following information and instructions:
• Two adjustable wrenches
• One rubber mallet
• Assembly requires two people.
• One standard screwdriver
• Make sure that there is enough clearance to walk
around the weight bench as you assemble it.
• One Phillips screwdriver
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• Clear tape or masking tape, 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.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
1. Attach a Seat Base Bumper (31) to the Left Base
(33) with an M4 x 16mm Self-tapping Screw (38)
and an M4 Washer (39).
1
The Uprights (4) can be assembled at an
Olympic width or a mid-width.
For an Olympic width, attach an Upright (4) to
the outside of the Left Base (33) with an M10 x
55mm Button Bolt (47) and an M10 Washer (37);
and with two M10 x 95mm Button Bolts (46) and
two M10 Nylon Locknuts (41).
4
4
17
33
Attach the Left Foot (16) to the Left Base (33)
with two M4 x 16mm Self-tapping Screws (38)
and two M4 Washers (39).
37
41
47
33
For a Mid-width, attach an Upright (4) to the
inside of the Left Base (33) as described above
(see the inset drawing). Then attach the Right
Foot (17) to the Left Base as described above.
31
38
16
39
39
39
Repeat this step with the Right Base (not
shown). Make sure that the Right Base is ori-
ented as shown in step 3.
46
38
5
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2. Attach the Front Foot (15) to the Seat Base (1)
with two M4 x 16mm Self-tapping Screws (38)
and two M4 Washers (39).
2
15
1
39
39
38
3. Attach the Right and Left Bases (2, 33) to the
Seat Base (1) with two M10 x 58mm Button Bolts
(48) and two M10 Nylon Locknuts (41). Do not
tighten the Nylon Locknuts yet.
3
Insert two M10 x 100mm Screws (45) up through
the Base Plate (34) and the Seat Base (1). Place
a piece of tape over the Bolt heads to hold
them in place.
2
48
1
33
41
34
45
4. Orient the Center Base (3) as shown and attach it
to the Right and Left Bases (2, 33) with eight M10
x 55mm Button Bolts (47), eight M10 Washers
(37), and eight M10 Nylon Locknuts (41).
4
41
Decal
41
3
37
41
See step 3. Tighten the M10 Nylon Locknuts
(41) used in step 3.
47
2
37
33
37
37
47
47
6
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5. Attach the Seat Frame (5) to the Seat Base (1)
with the indicated two M10 x 100mm Screws (45).
5
5
2
1
33
45
6. Attach the Backrest (11) to the Backrest Frame
(8) with four M6 x 15mm Button Screws (40).
6
11
40
8
40
7. Grease the M10 x 87mm Button Bolt (50). Attach
the Backrest Frame (8) to the Seat Frame (5)
with the Bolt and an M10 Nylon Locknut (41). Do
not overtighten the Nylon Locknut; the
7
8
Backrest Frame must be able to pivot easily.
Grease
22
50
Engage the Backrest Frame (8) with the Backrest
Knob (22) and fully tighten the Knob into the Seat
Frame (5).
41
5
8. Attach the Seat Bumper (27) to the Seat Frame
(5) with an M4 x 16mm Self-tapping Screw (38)
and an M4 Washer (39).
8
Grease
5
49
Grease an M10 x 82mm Button Bolt (49). Attach
the Leg Lever (6) to the Seat Frame (5) with the
Bolt and an M10 Nylon Locknut (41). Do not
overtighten the Nylon Locknut; the Leg Lever
must be able to pivot easily.
6
41
27
39
38
7
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9. Attach the Seat (12) to the Seat Frame (5) with
four M6 x 63mm Button Screws (43) and four M6
Washers (44).
9
12
5
44
43
43
10. Insert a Pad Tube (10) into the Leg Lever (6).
Slide two Foam Pads (14) onto the Pad Tube.
10
5
10
6
Assemble the other two Pad Tubes (10) to the
Leg Lever (6) and the Seat Frame (5) in the
same manner.
10
14
14
10
11. Attach a Weight Rest Pin (24) to the Left Weight
Rest (42) with an M4 x 16mm Self-tapping Screw
(38).
11
24
Slide the Left Weight Rest (42) onto the indicated
Upright (4) and engage the Weight Rest Pin (24)
into the Weight Rest and Upright.
42
4
38
9
Repeat this step with the Right Weight Rest
(9) and other Upright (4). Set both Weight
Rests at the same height.
4
12. Attach the Curl Pad (13) to the Curl Post (7) with
two M6 x 15mm Button Screws (40).
12
13
13. Make sure that all parts have been properly tight-
ened. The use of the remaining parts will be
explained in ADJUSTMENTS, beginning on the
next page.
7
40
8
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ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 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 solvents.
ATTACHING THE CURL PAD
13
To use the Curl Pad (13), first remove the 56mm
Round Cap (20) from the Seat Frame (5). Then insert
the Curl Post (7) into the Seat Frame and secure it
with the Curl Knob (23).
7
23
20
5
ADJUSTING THE BACKREST
To adjust the Backrest (11), pull the Backrest Knob
(22, not shown) out and move the Backrest to the
desired position. Reengage the Knob into the
Backrest Frame (8).
11
8
22
ADJUSTING THE WEIGHT RESTS
To adjust the Right Weight Rest (9), remove the
Weight Rest Pin (24) from the Upright (4). Raise or
lower the Weight Rest to the desired height and
engage the Pin into the Weight Rest and Upright.
4
9
WARNING:
Always adjust both
Weight Rests (9, 42) to the same height before
exercising.
24
9
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ATTACHING WEIGHTS
6
To use the Leg Lever (6), slide the desired weight
(not included) onto the weight tube. Secure the
weight with the Spring Clip (35).
Weight
Tube
35
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
• Plan strength training workouts on Monday,
Wednesday, and Friday.
Muscle Building
To increase the size and strength of your muscles, push
them close to their maximum capacity. Your muscles will
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an exercise cycle or
an elliptical exerciser, on Tuesday and Thursday.
adapt and grow as you progressively increase the inten- • Rest from both strength training and aerobic exercise
sity of your exercise. You can adjust the intensity level
of an individual exercise in two ways:
for at least one full day each week to give your body
time to regenerate.
• by changing the amount of weight 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 rep-
etitions.)
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
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.
Determining the appropriate length of time for each
workout, and the numbers of repetitions or sets to com-
plete, is an individual matter. It is important to avoid
overdoing it during the first few months of your exercise
program. 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 con-
tinuing. Remember that adequate rest and a proper diet
are important factors in any exercise program.
Toning
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of weight and increase the number of repeti-
tions in each set. Complete as many sets of 15 to 20
repetitions as possible without discomfort. Rest for 1
WARMING UP
minute after each set. Work your muscles by completing Begin each workout with 5 to 10 minutes of stretching
more sets rather than by using high amounts of weight.
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.
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 sec-
onds between sets.
WORKING OUT
Each workout should include 6 to 10 different exercises.
Select exercises for every major muscle group, empha-
sizing areas that you want to develop most. To give bal-
ance and variety to your workouts, vary the exercises
from session to session.
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:
10
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Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be fol-
lowed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
• 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.
EXERCISE FORM
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
Maintaining proper form is an essential part of an effec-
tive 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 sev-
eral exercises, and a list of the muscles affected. Refer
to the muscle chart on the next page to find the names
of the muscles.
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.
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 dur-
ing the exertion stage of each repetition and inhale dur-
ing the return stroke. Never hold your breath.
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.
Rest for a short period of time after each set. The ideal
resting periods are:
MUSCLE CHART
O
A. Sternomastoid (neck)
A
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
P
L
Q
B
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
R
S
C
D
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
G
H
I
V
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)
W
X
J
K
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
11
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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. 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 preattached.
M10 x 55mm Button Bolt (47)
M10 Washer (37)
M10 x 58mm Button Bolt (48)
M6 Washer (44)
M4 Washer (39)
M6 x 63mm Button Screw (43)
M10 x 82mm Button Bolt (49)
M10 x 87mm Button Bolt (50)
M10 x 95mm Button Bolt (46)
M10 x 100mm Screw (45)
M10 Nylon Locknut (41)
M4 x 16mm Self-tapping Screw (38)
M6 x 15mm Button Screw (40)
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1
8
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PART LIST—Model No. PFANBE2525.0
R0906A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
1
1
1
2
1
1
1
1
1
3
1
1
1
6
1
1
1
2
2
2
1
1
1
2
6
4
1
Seat Base
Right Base
Center Base
Upright
Seat Frame
Leg Lever
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
#
2
2
2
2
1
1
1
1
1
10
15
9
6
16
1
4
4
2
4
10
2
1
1
–
–
–
–
Backrest Frame Bushing
Leg Lever Bushing
25mm Round Cap
Seat Base Bumper
Right Seat Cap
Left Base
Base Plate
Spring Clip
25mm x 50mm Inner Cap
M10 Washer
M4 x 16mm Self-tapping Screw
M4 Washer
M6 x 15mm Button Screw
M10 Nylon Locknut
Left Weight Rest
M6 x 63mm Button Screw
M6 Washer
M10 x 100mm Screw
M10 x 95mm Button Bolt
M10 x 55mm Button Bolt
M10 x 58mm Button Bolt
M10 x 82mm Button Bolt
M10 x 87mm Button Bolt
User’s Manual
Curl Post
Backrest Frame
Right Weight Rest
Pad Tube
Backrest
Seat
Curl Pad
Foam Pad
Front Foot
Left Foot
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
Right Foot
76mm Round Cap
50mm Round Cap
56mm Round Cap
Left Seat Cap
Backrest Knob
Curl Knob
Weight Rest Pin
19mm Round Inner Cap
Weight Rest Bushing
Seat Bumper
#
#
#
Hex Key
Grease Pack
Exercise Guide
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of
this manual for information about ordering replacement parts.
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EXPLODED DRAWING—Model No. PFANBE2525.0
R0906A
18
13
26
9
18
26
26
24
38
7
42
26
38
40
24
36
11
4
35
40
8
4
41
28
2
47
17
40
41
28
37
37
41
47
46
37
48
31
39
41
3
39
38
38
38
46
12
32
33
47
37
21
22
14
41
31
39
37
29
37
1
34
50
23
16
39
14
41
20
15
45
6
38
49
47
41
30
39
38
38
39
5
38
25
19
44
27
20
44
10
25
10
25
10
30
25
19
14
43
43
14
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ORDERING REPLACEMENT PARTS
To order replacement parts, please call the telephone number on the warranty card accompanying this manual.
To help us assist you, be prepared to provide the following information:
• the MODEL NUMBER of the product (PFANBE2525.0)
• the NAME of the product (PROFORM XP 160 weight bench)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING in the
center of this manual)
Part No. 236750 R0906A
Printed in China © 2006 ICON IP, Inc.
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