ProForm Home Gym PFB38030 User Manual

Model No. PFB38030  
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 com-  
mitted to providing complete  
customer satisfaction. If you  
have questions, or if there are  
missing or damaged parts, we  
will guarantee complete satis-  
faction through direct assis-  
tance from our factory.  
TO AVOID DELAYS, PLEASE  
CALL DIRECT TO OUR TOLL-  
FREE CUSTOMER HOT LINE.  
The trained technicians on our  
customer hot line will provide  
immediate assistance, free of  
charge.  
CUSTOMER HOT LINE:  
1-800-999-3756  
Mon.–Fri., 6 a.m.–6 p.m. MST  
CAUTION  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Save this manual  
for future reference.  
Visit our website at  
new products, prizes,  
fitness tips, and much more!  
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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  
using the weight bench. Use the weight  
bench only as described in this manual.  
11. Make sure that the set screws attaching the  
Olympic weight adapters are properly tight-  
ened each time the adapters are used.  
2. It is the responsibility of the owner to ensure 12. The weight bench is designed to support a  
that all users of the weight bench are ade-  
quately informed of all precautions.  
maximum user weight of 300 pounds and a  
maximum total weight of 610 pounds. Do not  
place more than 310 pounds on the barbell  
or safety spotters. Do not place more than  
150 pounds on the leg lever or curl bar. Note:  
The weight bench does not include 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. Use the weight bench only on a level surface. 13. Always place an equal amount of weight on  
Cover the floor beneath the weight bench to  
protect the floor.  
each side of the barbell.  
14. Always secure the weights with the weight  
clips when they are mounted on the barbell.  
5. Make sure all parts are properly tightened  
each time the weight bench is used. Replace  
any worn parts immediately.  
15. Always make sure the backrest bracket is  
fully engaged before using the backrest.  
6. Keep children under 12 and pets away from  
the weight bench at all times.  
16. Always mount the “L”-bracket onto the cen-  
ter base before performing press exercises.  
7. Keep hands and feet away from moving parts.  
17. Always move your bench out of the way  
when performing an exercise that does not  
use the bench.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
9. Use the curl bar only with the weight clips  
provided with the bench.  
18. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
10. Always set both barbell guides and both  
safety spotters at the same height.  
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®  
C820 weight bench. The weight bench offers an  
impressive array of weight stations designed to devel-  
op 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 sys-  
tem, the weight bench will help you to achieve the  
specific results you want.  
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 PFB38030. The serial number can be found  
on a decal attached to the weight bench (see the front  
cover of this manual for the location of the decal).  
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 additional ques-  
tions, please call our Customer Service Department  
ASSEMBLED  
DIMENSIONS:  
Height: 75 in.  
Width: 84 in.  
Length: 30 in.  
Right Side  
Locking Bar  
Left Side  
Guide Bar  
Curl Pad  
Barbell  
Upright  
Backrest  
Safety Spotter  
Seat  
Leg Lever  
Curl Bar  
Note: The “right side” and the “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  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
Make Things Easier for Yourself  
This manual is designed to ensure that the  
weight bench can be assembled successfully  
by anyone. Most people find that by setting  
aside plenty of time, assembly will go smoothly.  
The following tools (not included) are required  
for assembly:  
• Two adjustable wrenches  
• One rubber mallet  
Before beginning assembly, carefully read the  
following information and instructions:  
• One standard screwdriver  
• One Phillips screwdriver  
Assembly requires two people.  
For help identifying small parts, use the PART  
IDENTIFICATION CHART.  
• Lubricant, such as grease or petroleum jelly,  
and soapy water.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
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.  
1
Before beginning, make sure you under-  
76  
69  
stand the information in the box above.  
Note: Some parts described in the assem-  
bly steps may be pre-assembled.  
1
79  
Press a Notched Square Inner Cap (18) into the  
end of the Bench Frame (1). Attach a Base Cap  
(9) to the Stabilizer (2) with an M4 x 16mm Screw  
(58) and an M10 x 25mm Button Screw (78).  
Attach another Base Cap to the Stabilizer in  
the same manner.  
18  
67  
69  
67  
9
2
9
58  
78  
61  
Attach the Stabilizer (2) and the “L”-bracket (76)  
to the Bench Frame (1) with two M10 x 95mm  
Carriage Bolts (61) and two M10 Nylon Locknuts  
(69). Secure the Stabilizer to the Bench Frame  
with two M10 x 68mm Button Bolts (79), two M10  
Washers (67), and two M10 Nylon Locknuts. Do  
not tighten the Locknuts yet.  
2
79  
67  
1
2. Press a Thin Notched Square Inner Cap (86) into  
the bottom of the Bench Leg (3). Attach the Small  
Base Cap (80) to the Bench Leg with an M4 x  
16mm Screw (58).  
69  
69  
3
80  
Attach the Bench Leg (3) to the Bench Frame (1)  
with two M10 x 68mm Button Bolts (79), two M10  
Washers (67), and two M10 Nylon Locknuts (69).  
86  
58  
5
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3. Attach the Leg Lever Bracket (7) to the Bench  
Frame (1) with two M10 x 81mm Button Bolts  
(75) and two M10 Nylon Locknuts (69).  
3
7
69  
Lubricate  
70  
Press two 50mm Square Inner Caps (17) into the  
Leg Lever (4). Press a 25mm Round Inner Cap  
(20) into the indicated end of the Weight Tube (11).  
4
17  
1
Attach the Weight Tube (11) to the Leg Lever (4)  
with an M8 x 63mm Button Bolt (71), two M8  
Washers (73), a 13mm Spacer (25), and an M8  
Nylon Locknut (72). Press a 25mm Round Angled  
Cap (24) onto the Weight Tube.  
24  
72  
11  
75  
73  
25  
71  
20  
73  
Lubricate the M10 x 73mm Button Bolt (70) with  
grease. Attach the Leg Lever (4) to the Leg Lever  
Bracket (7) with the Bolt and an M10 Nylon  
Locknut (69). Do not overtighten the Locknut;  
the Leg Lever must be able to pivot easily.  
17  
4
4. Lubricate an M10 x 81mm Button Bolt (75) with  
grease. Attach the lower hole in the Adjustment  
Lever (8) to the tube on the bottom of the Bench  
Frame (1) with the Bolt and an M10 Nylon Locknut  
(69). Do not overtighten the Locknut; the  
1
Adjustment Lever must be able to pivot easily.  
Tube  
Hold the handle on the Adjustment Lever (8) so  
that the upper hole is above the Bench Frame (1).  
Slide the M10 x 65mm Flat Head Screw (77)  
through the indicated side of the Lever, over the  
Bench Frame, and tighten it into the other side of  
the Adjustment Lever. Make sure that the threads  
of the Screw show through the Adjustment  
Lever. Do not overtighten the Screw.  
69  
77  
8
75  
Lubricate  
Handle  
5. Press four 25mm Square Inner Caps (19) into the  
ends of the Backrest Tubes (6).  
5
19  
6
Holes  
Attach the Backrest Bracket (10) to the Backrest  
Tubes (6) with four M10 x 45mm Button Bolts  
(74), four M10 Washers (67), and four M10 Nylon  
Locknuts (69). Make sure the Backrest Tubes  
are oriented so that the indicated holes are  
closer to the bottom. Do not tighten the  
Locknuts yet.  
67  
74  
67  
74  
19  
69  
69  
10  
6
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6. Insert the Backrest Bracket (10) through the slot  
in the Bench Frame (1) and under the Adjustment  
Lever (8). Make sure that the M10 x 65mm Flat  
Head Screw (77) is in a notch under the  
Backrest Bracket.  
6
6
69  
67  
10  
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  
overtighten the Locknut; the Backrest Tubes  
must be able to pivot easily.  
1
85  
67  
8
Lubricate  
7. Attach the Backrest (12) to the Backrest Tubes  
(6) with four M6 x 38mm Screws (64) and four M6  
Washers (68).  
7
12  
Tighten the six M10 Nylon Locknuts (69) used  
in step 5.  
6
68  
64  
68  
64  
8. Attach the Seat (13) to the Bench Frame (1) with  
an M6 x 63mm Screw (65), an M6 Washer (68),  
and two M6 x 16mm Screws (63).  
8
13  
1
68  
65  
63  
7
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9. Slide a Pad Tube (50) into a hole in the Leg  
Lever (4). Wet both sides of the Pad Tube with  
soapy water. Slide two Large Foam Pads (51)  
onto the Pad Tube as shown. Press two Large  
Pad Caps (53) into the Pad Tube. Repeat with  
the other Pad Tube and the Leg Lever.  
9
54  
7
52  
53  
51  
82  
4
Slide the Long Pad Tube (82) into the hole in the  
Leg Lever Bracket (7). Wet both sides of the Pad  
Tube with soapy water. Slide two Small Foam  
Pads (52) onto the Tube as shown. Press two  
Small Pad Caps (54) into the Pad Tube.  
52  
50  
50  
54  
51  
53  
10. Attach the Curl Pad (14) to the Curl Post (5) with  
two M6 x 16mm Screws (63).  
10  
14  
5
63  
11. Press a Round Angled Bushing (45) into a Rack  
Foot (35). Press a 25mm Round Inner Cap (20)  
into an Right Upright (62).  
11  
Attach a Guide Bar (32) to the Rack Foot (35)  
with an M10 x 30mm Button Screw (56) and an  
M10 Washer (67). Tighten the Screw.  
32  
62  
Using a rubber mallet, tap the Right Upright (62),  
which has numbers on the indicated side, onto  
the Rack Foot (35). Attach the Right Upright to  
the Rack Foot with two M10 x 65mm Button Bolts  
(60), four M10 Washers (67), and two M10 Nylon  
Locknuts (69). Make sure the Bolts are inserted  
from the side shown. Do not tighten the  
Locknuts yet.  
Numbers  
20  
67  
Repeat this step with the Left Upright (31 [not  
shown]), Guide Bar (32), and Rack Foot (35).  
Insert the M10 x 65mm Button Bolts (60) from  
the other side.  
69  
67  
67  
60  
67  
45  
35  
67  
56  
8
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12. Attach a Base Cap (9) and a Rear Support (29) to  
the a Base (28) with two M10 x 93mm Button  
Bolts (48), an M10 Washer (67), an M10 Nylon  
Locknut (69), an M10 Nylon Jamnut (26), and an  
M4 x 16mm Screw (58).  
12  
29  
48  
Repeat this step with the other Base (28) and  
Rear Support (29).  
48  
9
28  
26  
58  
67  
69  
13. Attach a Base (28) to the Center Base (27) with  
three M10 x 68mm Button Bolts (79), three M10  
Washers (67), and two M10 Nylon Locknuts (69).  
Do not tighten the Locknuts yet.  
13  
27  
Attach the other Base (28) to the Center Base  
(27) in the same manner.  
69  
69  
67  
28  
79  
14. Attach the Crossbar (30) to a Rear Support (29)  
with two M10 x 68mm Button Bolts (79), two M10  
Washers (67), and two M10 Nylon Locknuts (69).  
Do not tighten the Locknuts yet.  
14  
79  
Attach the Crossbar (30) to the other Rear  
Support (29) in the same manner.  
30  
79  
67  
69  
29  
67  
9
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15. Using a rubber mallet, tap the left Rack Foot (35)  
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  
15  
Locknuts (69). Do not tighten the Locknuts yet.  
31  
79  
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.  
69  
Attach the right Rack Foot (not shown) and  
Right Upright (not shown) in the same man-  
ner.  
29  
79  
69  
60  
67  
28  
67  
69  
67  
35  
16. Attach the Right Spotter Hook (39) to a Safety  
Spotter (38) with an M8 x 12mm Shoulder Bolt (57)  
and an M8 Nylon Locknut (72). Make sure the  
bolt head is on the same side as the handle.  
16  
Handle  
39  
40  
38  
72  
Slide the Safety Spotter (38) onto the right Guide  
Bar (32) and engage the Right Spotter Hook (39)  
into an adjustment hole near the bottom of the  
Right Upright (62).  
38  
57  
62  
Assemble the Left Spotter Hook (40) and a  
Safety Spotter (38) in the same manner.  
32  
Adjustment Hole  
17. Identify the Left and Right Barbell Gliders (37, 81)  
by the position of the screw holes.  
17  
Slide each Barbell Glider (37, 81) onto the Guide  
Bar (32) next to the indicated Upright (31, 62).  
Make sure the Barbell Gliders are oriented as  
shown.  
37  
32  
81  
Screw  
Hole  
Screw  
Hole  
32  
62  
31  
10  
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18. Press a Top Bracket Bushing (55) into the Top  
Bracket (36). Using a rubber mallet, tap the Top  
Bracket onto the Left Upright (31) and the Guide  
Bar (32).  
18  
56  
67  
36  
67  
Attach the Top Bracket (36) to the Left Upright  
(31) with two M10 x 65mm Button Bolts (60), four  
M10 Washers (67), and two M10 Nylon Locknuts  
(69). Do not tighten the Locknuts yet.  
55  
60  
67  
67  
32  
Attach the Top Bracket (36) to the Guide Bar (32)  
with an M10 x 30mm Button Screw (56) and an  
M10 Washer (67).  
69  
31  
Assemble the other Top Bracket (36) in the  
same manner.  
19  
19. Have a second person orient the Locking Bar (34)  
as shown and hold it between the Left and Right  
Barbell Gliders (37, 81).  
62  
81  
31  
Slide the Weight Bar (33) through the Left Barbell  
Glider (37), the Locking Bar (34), and the Right  
Barbell Glider (81).  
34  
37  
Engage the hooks on the Locking Bar (34) into a  
set of holes in the Uprights (31, 62).  
33  
20. Slide a Weight Stop (42) onto the Weight Bar  
(33). Thread a 1/4” x 14mm Button Screw (59)  
into the Weight Stop and the hole in the Weight  
Bar. Do not tighten the Screws yet.  
20  
33  
37  
Thread a 1/4” x 14mm Button Screw (59) into the  
Left Barbell Glider (37).  
42  
59  
Repeat this step with the Right Barbell Glider  
(not shown) and the other Weight Stop (not  
shown).  
59  
21. Press a 48mm Tapered Inner Cap (46) into a  
Barbell Adapter (41).  
21  
Slide a Barbell Adapter (41) onto the Weight Bar  
(33). Thread a 1/4” x 9.5mm Allen Head Set  
Screw (66) into the Barbell Adapter. Do not tight-  
en the Screw yet.  
33  
41  
Repeat this step with the other Barbell  
Adapter (not shown).  
46  
66  
Tighten the M10 Nylon Locknuts (69) used in  
steps 11–21. Tighten the 1/4” x 14mm Button  
Screws (59) and 1/4” x 9.5mm Allen Head Set  
Screw (66) used in steps 20 and 21.  
11  
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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 solvents.  
ADJUSTING THE BACKREST  
To adjust the position of the Backrest (12), hold the  
upper end of the Backrest with one hand and lift the  
Adjustment Lever (8) with the other hand, disengag-  
12  
ing the Backrest Bracket (10). Raise or lower the  
Backrest to the desired position. Lower the Adjust-  
ment Lever so that the M10 x 65mm Flat Head Screw  
(77 [not shown]) engages one of the notches in the  
Backrest Bracket.  
77  
WARNING:  
Always hold the  
Backrest (12) securely before disengaging the  
Backrest Bracket (10). Always make sure the  
Backrest Bracket is fully engaged before using  
the Backrest.  
8
10  
ATTACHING THE CURL POST  
For some exercises, the Curl Post (5) must be  
attached to the weight bench. Slide the Curl Post into  
the Leg Lever Bracket (7). Align the adjustment holes  
in the Curl Post with the adjustment hole in the Leg  
Lever Bracket. Tighten the Curl Knob (22) into the  
adjustment hole in the Leg Lever Bracket. Fully tight-  
en the Knob.  
5
7
22  
12  
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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  
bottom of the Adapter.  
11  
15  
Press a 48mm Round Inner Cap (16) into a Weight  
Adapter (49). Attach the Weight Adapter to the Curl  
Bar (47) with a 1/4” x 9.5mm Allen Head Set Screw  
(66). Make sure that the Set Screw is in the bot-  
tom of the Adapter. Attach the other Weight  
Adapter to the Curl Bar in the same manner.  
66  
16  
49  
47  
16  
66  
ATTACHING WEIGHTS TO THE LEG LEVER  
To use the Leg Lever (4), slide the desired weights  
(not included) onto the Weight Tube (11). Secure the  
weights with a Weight Clip (83 or 84 [not shown]).  
4
Weights can be added to the Curl Bar (not shown) in  
the same manner. Secure the weights to the Curl Bar  
with two Weight Clips (83 or 84 [not shown]).  
Weight  
WARNING:  
Do not place more  
than 150 pounds on the Weight Tube (11) or the  
Curl Bar (47).  
11  
83  
13  
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ATTACHING WEIGHTS TO THE BARBELL OR THE  
WEIGHT CARRIAGE  
84  
To use the barbell, slide the desired amount of weight  
(not included) onto the Barbell Adapters (41). Secure  
the weights with the Large Weight Clips (84).  
41  
WARNING:  
Do not place more than  
62  
Weight  
310 pounds on the barbell. Always place the  
same amount of weight on each side of the bar-  
bell. Always secure weights with the Large  
Weight Clips (84).  
Weight  
Your weights can be stored on the tubes on the  
Uprights (31 [not shown], 62) (see the inset drawing).  
USING THE LOCKING BAR  
Before starting an exercise, position the Locking Bar  
(34) and the Safety Spotters (not shown) in the correct  
position for the exercise.  
34  
31  
To do this, stand in front of the rack and grip the  
Locking Bar (34) with both hands. Turn the Locking Bar  
until the two hooks disengage the slots in the Uprights  
(31, 62 [not shown]). Raise or lower the Locking Bar to  
a new position and turn it until the hooks engage the  
slots in the Uprights.  
37  
USING THE SAFETY SPOTTERS  
62  
To move the Safety Spotters (38) to a new position,  
grip the handles on the Spotter Hooks (39, 40 [not  
shown]) and pull the hooks out of the slots in the  
Uprights (31 [not shown], 62). Raise or lower the  
Safety Spotters to new positions and pivot the hooks  
back into the slots in the Uprights. Note: Always  
position the Safety Spotters at the lowest point to  
which you want the barbell to move during the  
exercise.  
39  
Handle  
38  
WARNING:  
Always set both Safety  
Spotters (38) at the same height.  
14  
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EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
PERSONALIZING YOUR EXERCISE PROGRAM  
MUSCLE BUILDING  
To increase the size and strength of your muscles,  
Determining the exact length of time for each workout,  
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-  
sively increase the intensity of your exercise. You can  
adjust the intensity level of an individual exercise in  
two ways:  
• by changing the amount of resistance 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  
repetitions.)  
ing it during the first few months of your exercise pro-  
gram. 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 immedi-  
ately 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 pro-  
gram.  
WARMING UP  
The proper amount of resistance for each exercise  
depends upon the individual user. You must gauge  
your limits and select the amount of resistance that is  
Begin each workout with 5 to 10 minutes of stretching  
and light exercise to warm up. Warming up prepares  
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing  
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 resistance.  
circulation, raising your body temperature and deliver-  
ing more oxygen to your muscles.  
WORKING OUT  
TONING  
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-  
erate percentage of their capacity. Select a moderate  
amount of resistance and increase the number of rep-  
etitions 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 com-  
es. 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.  
pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your  
resistance.  
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 resistance 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  
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  
CROSS TRAINING  
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.  
well-balanced fitness program. An example of a bal-  
anced 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 on an elliptical or  
exercise bike, on Tuesday and Thursday.  
Exercising in an uncontrolled manner will leave you  
feeling exhausted. On the exercise guide accompany-  
ing 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.  
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed  
for at least one full day each week to give your body  
time to regenerate.  
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  
The combination of strength training and aerobic exer-  
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.  
op your heart and lungs.  
15  
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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.  
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 one minute after each set for a toning work-  
out.  
STAYING MOTIVATED  
• 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.  
For motivation, keep a record of each workout. The  
chart on pages 17–19 of this manual can be photo-  
copied and used to schedule and record your work-  
outs. List the date, the exercises performed, the resist-  
ance used, and the numbers of sets and repetitions  
completed. Record your weight and key body meas-  
urements at the end of every month. Remember, the  
key to achieving the greatest results is to make exer-  
cise 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. Sternomastoid (neck)  
A
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
D. Obliques (waist)  
P
L
Q
B
E. Brachioradials (forearm)  
R
S
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)  
L. Anterior Deltoid (shoulder)  
M. Rectus Abdominus (stomach)  
N. Adductor (inner thigh)  
O. Trapezius (upper back)  
P. Rhomboideus (upper back)  
Q. Posterior Deltoid (shoulder)  
R. Triceps (back of arm)  
C
D
E
T
F
M
N
U
G
H
I
V
W
X
J
K
S. Latissimus Dorsi (mid back)  
T. Spinae Erectors (lower back)  
U. Gluteus Medius (hip)  
V. Gluteus Maximus (buttocks)  
W. Hamstring (back of leg)  
X. Gastrocnemius (back of calf)  
16  
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EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
MONDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
TUESDAY  
Date:  
/
/
WEDNESDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
THURSDAY  
Date:  
/
/
FRIDAY  
Date:  
/
/
Make photocopies of this page for scheduling and recording your workouts.  
17  
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EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
MONDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
TUESDAY  
Date:  
/
/
WEDNESDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
THURSDAY  
Date:  
/
/
FRIDAY  
Date:  
/
/
Make photocopies of this page for scheduling and recording your workouts.  
18  
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EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
MONDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
TUESDAY  
Date:  
/
/
WEDNESDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
THURSDAY  
Date:  
/
/
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 Button Screw (78)  
M8 x 63mm Button Bolt (71)  
1/4" x 9.5mm Allen  
M6 x 16mm Screw (63)  
Head Set Screw (66)  
M6 x 63mm Screw (65)  
M4 x 16mm Screw (58)  
M10 x 65mm Button Bolt (60)  
1/4” x 14mm Button  
Screw (59)  
M10 x 65mm Flat Head Screw (77)  
M10 x 68mm Button Bolt (79)  
M8 Nylon Locknut (72)  
M10 Nylon Locknut (69)  
M10 x 73mm Button Bolt (70)  
M10 x 81mm Button Bolt (75)  
M10 x 93mm Button Bolt (48)  
M8 Washer (73)  
M6 Washer (68)  
M10 x 95mm Carriage Bolt (61)  
M10 x 155mm Button Bolt (85)  
M10 Washer (67)  
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PART LIST—Model No. PFB38030  
R1103A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
1
1
1
1
1
2
1
1
4
1
1
1
1
1
1
3
2
1
4
5
1
1
2
1
1
2
1
2
2
1
1
2
1
1
2
2
1
2
1
1
2
2
8
4
2
2
Bench Frame  
Stabilizer  
Bench Leg  
Leg Lever  
47  
48  
49  
50  
51  
52  
53  
54  
55  
56  
57  
58  
59  
60  
61  
62  
63  
64  
65  
66  
1
4
2
2
4
2
4
2
2
4
2
5
4
12  
2
1
4
4
1
5
Curl Bar  
M10 x 93mm Button Bolt  
Weight Adapter  
Pad Tube  
Large Foam Pad  
Small Foam Pad  
Large Pad Cap  
Small Pad Cap  
Top Bracket Bushing  
M10 x 30mm Button Screw  
M8 x 12mm Shoulder Bolt  
M4 x 16mm Screw  
1/4” x 14mm Button Screw  
M10 x 65mm Button Bolt  
M10 x 95mm Carriage Bolt  
Right Upright  
M6 x 16mm Screw  
M6 x 38mm Screw  
M6 x 63mm Screw  
1/4” x 9.5mm Allen Head Set  
Screw  
Curl Post  
Backrest Tube  
Leg Lever Bracket  
Adjustment Lever  
Base Cap  
Backrest Bracket  
Weight Tube  
Backrest  
Seat  
Curl Pad  
Olympic Adapter  
48mm Round Inner Cap  
50mm Square Inner Cap  
Notched Square Inner Cap  
25mm Square Inner Cap  
25mm Round Inner Cap  
Handgrip  
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  
Curl Knob  
67  
68  
69  
70  
71  
72  
73  
74  
75  
76  
77  
78  
79  
80  
81  
82  
83  
84  
85  
86  
#
50  
5
41  
1
1
3
2
4
3
1
1
2
18  
1
1
1
2
2
1
M10 Washer  
M6 Washer  
M10 Nylon Locknut  
M10 x 73mm Button Bolt  
M8 x 63mm Button Bolt  
M8 Nylon Locknut  
Small Round Bushing  
25mm Round Angled Cap  
13mm Spacer  
M10 Nylon Jamnut  
Center Base  
Base  
Rear Support  
Crossbar  
Left Upright  
Guide Bar  
Weight Bar  
Locking Bar  
Rack Foot  
M8 Washer  
M10 x 45mm Button Bolt  
M10 x 81mm Button Bolt  
“L”-bracket  
M10 x 65mm Flat Head Screw  
M10 x 25mm Button Screw  
M10 x 68mm Button Bolt  
Small Base Cap  
Right Barbell Glider  
Long Pad Tube  
Small Weight Clip  
Top Bracket  
Left Barbell Glider  
Safety Spotter  
Right Spotter Hook  
Left Spotter Hook  
Barbell Adapter  
Weight Stop  
Glider Bushing  
Weight Bar Glider Bushing  
Round Angled Bushing  
48mm Tapered Inner Cap  
Large Weight Clip  
M10 x 155mm Button Bolt  
Thin Notched Square Inner Cap  
User’s Manual  
Exercise Guide  
Grease Pack  
1
1
1
1
#
#
#
3
Allen Wrench  
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of the user’s manual for information about ordering replacement parts.  
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EXPLODED DRAWING—Model No. PFB38030  
R1103A  
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ORDERING REPLACEMENT PARTS  
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:  
1. The MODEL NUMBER of the product (PFB38030)  
2. The NAME of the product (PROFORM® C820 weight bench)  
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 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 through one of its authorized service centers. All repairs for which  
warranty claims are made must be pre-authorized by ICON. 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 pur-  
poses; 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 conse-  
quential 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  
Part No. 205918 R1103A  
Printed in China © 2003 ICON Health & Fitness, Inc.  
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