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Instructions ProForm, Modèle 831.150860

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To give the Seat an incline, pull out the Seat Pin (15). Lift up the wide end of the Seat and insert the Seat Pin (15) through the holes in the Seat Brackets (1, 19), but not through the holes in the Bench Frame (not shown). Then lower the Seat again. To remove the incline, pull out the Seat Pin (15), lower the Seat (22) and re-insert the pin through the holes in both the Seat Brackets (1, 19) and the Bench Frame. 15 22 1 19 ATTACHING THE CURL POST For some exercises, the Curl Post (10) must be attached to the weight bench. Insert the Curl Post (10) into the indicated hole in the Front Leg (4). Align the holes in the Front Leg and the Curl Post. Secure the Curl Post with the M8 Adjustment Knob (26). Make sure that you fully tighten the Adjustment Knob (26). When the Curl Post (10) is not in use, insert the Front Leg Endcap (27) halfway into the top of the Front Leg (4). When the Curl Post (10) is not in use, store it away from the weight bench so that it does not interfere with your exercise program. LOCKING THE LEG LEVER Some exercises, such as sit-ups, can be performed more comfortably with the Leg Lever (3) locked. To lock the Leg Lever (3), turn the Leg Lever Lock (2) until it engages the Short Pad Tube (17). 10 27 3 17 4 26 2 ADJUSTING THE BACKREST The Backrest (23) can be set to three different positions: a level position, a decline position and an incline position. To change the position of the Backrest (23), move the Adjustment Tube (12) to a different set of adjustment brackets (C) in the Uprights. When moving the Adjustment Tube (12), always make sure the pins on it are seated in the slots in the adjustment brackets (C). 23 12 C Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity. When you progressively increase the intensity of your exercise, your muscles will continually adapt and grow. You can tailor the individual exercise to the proper intensity level 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). The proper amount of weight for each exercise obviously 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. 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. W...