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ProForm 640 - page 1
QUESTIONS? As a manufacturer , we are com- mitted to providing complete customer satisfaction. If you have questions, or find that there are missing or damaged parts, we will guarantee you complete sat- isfaction through direct assis- tance from our factory . TO A VOID UNNECESSAR Y DELA YS, PLEASE CALL DIRECT TO OUR T OLL-FREE CUSTOMER HOT LINE. Th ...
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ProForm 640 - page 2
2 W arning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Before Y ou Begin . . . . . . . . . ...
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ProForm 640 - page 3
3 1. Read all instructions in this manual before using the weight bench. Use the weight bench only as described in this manual. 2. It is the responsibility of the owner to ensure that all users of the weight bench are ade- quately informed of all precautions. 3. The weight bench is intended for home use only . Do not use the weight bench in any com ...
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ProForm 640 - page 4
4 Adjustment Knob Weight Rest Lat T ower Weight T ube Lat Bar Backrest Weight Carriage Weight Rest Leg Lever Seat Thank you for selecting the versatile PROFORM ® 640 Weight Bench. The PROFORM ® 640 is designed to help you develop every major muscle group of the body . Whether your goal is a shapely figure, dramatic muscle size and strength or a h ...
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ProForm 640 - page 5
5 Part Identification Chart - Model No. PFBE64080 R0998A M10 Nylon Locknut (1) M8 Nylon Locknut (13) M6 W asher (50) M8 W asher (23) M6 x 16mm Screw (3) M6 Nylon Locknut (2) M6 x 38mm Screw (4) Pulley Spacer (61) M6 x 73mm Bolt (7) M8 x 65mm Bolt (52) M4 x 19mm T apping Screw (38) M4 x 12mm T apping Screw (64) M10 W asher (6) M10 x 72mm Bolt (59) M ...
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ProForm 640 - page 6
6 1. Before assembling this product, make sure you have read and understand the information in the box above. Identify the Left Upright (25) and the Right Upright (26) by looking at the three holes for the M10 x 68mm Bolts (33). The upper hole (A) on each Upright must be oriented as shown in the drawing. Attach the Crossbar (20) to the Left Upright ...
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ProForm 640 - page 7
7 3. Attach the Bench Frame (5) to the bracket (B) on the Front Leg (19) with two M10 x 63mm Bolts (43), four M10 W ashers (6) and two M10 Nylon Locknuts (1). Make sure you tighten the Nylon Locknuts so there is no play between the Bench Frame (5) and the Front Leg (19). 5 6 19 B 1 6 43 3 4. Attach the Bench Frame (5) to the Crossbar (20) with two ...
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ProForm 640 - page 8
8 7. Align the adjustment holes in the Right Weight Rest (28) with the adjustment hole in the Right Upright (26). Insert the Adjustment Knob (36) through both the Upright and the Weight Rest and tighten it into the welded nut in the Upright. Repeat this procedure for the Left Weight Rest (27). Make sure that you fully tighten the Adjustment Knobs a ...
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ProForm 640 - page 9
9 1 1. Attach the Backrest (15) to the Backrest T ubes (53) with four M6 x 38mm Screws (4) and four M6 W ashers (50). 11 53 53 15 50 4 50 4 9. Lubricate the M10 x 136mm Bolt (22) and slide an M10 W asher (6) onto it. Push the Bolt through the indicated hole in the left Backrest T ube (53). Slide a Plastic W asher (21) onto the M10 x 136mm Bolt (22) ...
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ProForm 640 - page 10
10 13. Lubricate the M10 x 72mm Bolt (59). Attach the Leg Lever (18) to the bracket (H) on the Front Leg (19) with the M10 x 72mm Bolt (59) and an M10 Nylon Locknut (1). 13 18 1 19 59 H Lubricate 14. Press a 3/4” Round Inner Cap (54) into each end of the three Pad T ubes (46 and 48). Insert a Short Pad T ube (48) through the upper hole in the Leg ...
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ProForm 640 - page 11
17. Attach the Pulley Bracket (60) to the Lat T ower (9) with two M10 x 65mm Bolts (43), four M10 W ashers (6) and two M10 Nylon Locknuts (1). 17 11 18. Feed the free end of the Cable (45) through the indi- cated slot in the Pulley Bracket (60). Rest the Cable (45) in the groove of a Pulley (35). Attach the Pulley to the Pulley Bracket (60) with an ...
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ProForm 640 - page 12
12 20. Attach the Curl Pad (44) to the Curl Post (42) with two M6 x 16mm Screws (3). 20 42 3 44 21. Press three 48mm Round Inner Caps (12) into the three welded tubes on the Weight Stand Upright (62). Press a 2” Square Inner Cap (17) into the top of the Weight Stand Upright. Press a 2” Square Inner Cap (17) into each end of the Weight Stand Bas ...
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ProForm 640 - page 13
13 ADJUSTING THE WEIGHT RESTS T o change the height of the Weight Rests (27, 28), first remove your barbell from the Weight Rests. Then remove the Adjustment Knob (36) from the Weight Rest in one Upright. Position the Weight Rest at the desired height and align the holes in the Weight Rest and the Upright. Secure the Weight Rest with the Adjustment ...
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ProForm 640 - page 14
14 A TT ACHING THE CURL POST OR LA T TOWER For some exercises, the Curl Post (42) must be attached to the weight bench. Insert the Curl Post (42) into the indicated hole in the Front Leg (19). Align the holes in the Front Leg and the Curl Post. Secure the Curl Post with the Adjustment Knob (36). Make sure that you fully tighten the Adjustment Knob. ...
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ProForm 640 - page 15
15 ADJUSTING THE BENCH FOR SQUA T EXERCISES T o perform squat or toe raise exercises, fold the Backrest (15) into the upright position by lifting and pulling it for- ward as far as it will go. Remove the Adjustment T ube (29) from the Uprights (25, 26). Raise the Weight Rests (27, 28) to the highest position (see ADJUSTING THE WEIGHT RESTS earlier ...
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ProForm 640 - page 16
16 A TT ACHING THE LA T BAR TO THE LA T TOWER T o use the Lat T ower (9), attach the Lat Bar (51) to the Cable (45) with a Cable Clip (40). 9 51 40 45 LOCKING THE LEG LEVER Some exercises, such as sit-ups, can be performed more comfortably with the Leg Lever (18) locked. T o lock the Leg Lever (18), turn the Lock (55) until it engages the Long Pad ...
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ProForm 640 - page 17
17 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 inten- sity of your exercise, your muscles will continually adapt and grow . Y ou can tailor the individual exercise to the proper intensity level in ...
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ProForm 640 - page 18
18 Y ou should rest for a short period of time after each set. The ideal resting periods are: • Rest three minutes after each set for a muscle build- ing workout • Rest one minute after each set for a toning workout • Rest 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with t ...
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ProForm 640 - page 19
19 MONDA Y Date: / / EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE AEROBIC EXERCISE TUESDA Y Date: / / WEDNESDA Y Date: / / THURSDA Y Date: / / FRIDA Y Date: / / Make photocopies of this page for scheduling and recording your workouts. ...
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ProForm 640 - page 20
Part No. 149383 H02919-C R0998A Printed in China © 1998 ICON Health & Fitness, Inc. T o 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 ...
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ProForm 640 - page 21
81 REMOVE THIS P ART LIST/EXPLODED DRA WING FROM THE MANUAL SA VE THIS P ART LIST/EXPLODED DRA WING FOR FUTURE REFERENCE ...
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ProForm 640 - page 22
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. 1 19 M10 Nylon Locknut 2 1 M6 Nylon Locknut 3 4 M6 x 16mm Screw 4 5 M6 x 38mm Screw 5 1 Bench Frame 6 20 M10 W asher 7 1 M6 x 73mm Bolt 8 1 M10 x 19mm Bolt ...
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ProForm 640 - page 23
51 41 41 40 1 6 6 43 60 19 48 46 10 10 10 36 59 54 54 54 54 1 53 15 57 4 1 22 50 6 6 4 50 53 14 58 58 16 21 21 33 25 1 36 31 32 27 30 24 29 24 30 28 26 32 31 36 20 1 5 43 1 56 11 56 47 13 23 55 52 17 18 12 10 17 54 48 54 10 10 17 37 56 12 1 45 56 17 17 17 17 49 62 12 12 17 3 9 61 35 6 43 6 1 1 43 61 45 35 6 6 61 8 23 7 50 34 34 50 2 1 33 50 4 63 57 ...
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