Home

Icon: Smith Machine

1. FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 37 PART LIST Model No GGBE8057 0 Key Qty O G N ck A A sch sch sch sch HSH sch NOD sch sch A NN AD P Mi ND sch sch sch sch NM sch sch ANIA sch sch sch AN sch sch ck ech Description Bench Frame Rear Leg Front Leg Leg Lever Curl Bar Frame Seat Carriage Backrest Support Backrest Frame Seat Frame Curl Post Front Upright Rear Upright Center Upright Base Foot Plate Base Foot Top Frame Weight Carriage Frame Weight Carriage Weight Carriage Base Weight Carriage Guide Left Arm Right Arm Right Adjustment Bracket Left Adjustment Bracket Weight Rest Weight Rest Pad Upright Pin Tether Weight Spotter Weight Spotter Pad Swivel Bracket Backrest Seat Curl Pad Foam Pad Curl Bar Pin Tether Pad Cap Leg Lever Bushing Leg Lever Bumper Curl Bar 25mm x 2mm Round Inner Cap 50mm x 1 5mm Connecting Cap 75mm x 2mm Square Cap Post Knob 75mm x 2mm Square Inner Cap Transport Wheel 50mm x 25mm Connecting Cap Backrest Bushing 38mm x 50mm Connecting Cap 50mm x 2mm Square Inner Cap 38 Key No Qty ONAN 00N AAANNNADNDNANDNDNANNNN ROANNNAH ANANANG _ _ Q OP R0607A Description Backrest Support Spacer Roller Spacer Seat Carriage Roller 13mm x 63mm Spacer Seat Carriage Bushing Se
2. Wrap the High Cable 81 over a Large Pulley 165 Attach the Large Pulley to the Swivel Bracket 31 with an M10 x 55mm Bolt 127 two M10 Washers 148 two M10 x 6 5mm Spacers 151 and an M10 Nylon Locknut 153 Tighten the Cable Eyelet 174 as far as possible onto the end of the High Cable 81 Then tighten the M8 Jam Nut 177 against the Cable Eyelet Identify the Rear Cable 94 Press the Weight Carriage Block 100 into the Weight Carriage 19 Insert one end of the Rear Cable into the the center of the Weight Carriage Block Attach the Cable and the Weight Carriage Block to the Weight Carriage with an M10 x 65mm Bolt 137 two M10 Washers 148 two M10 x 20mm Spacers 150 and an M10 Nylon Locknut 153 49 Route the Rear Cable 94 through the Weight Carriage Frame 18 as shown Insert a Small Pulley 74 into the slot in the Weight Carriage Frame Then insert another Small Pulley 74 Attach each Small Pulley with an M10 x 55mm Bolt 127 two M10 Washers 148 two M10 x 6 5mm Spacers 151 and an M10 Nylon Locknut 153 25 50 Wrap the Rear Cable 94 under a Small Pulley 74 Attach the Small Pulley a Small Cable Trap 93 and two Half Pulley Guards 91 at the sec ond hole from either end of the two Pulley Plates 92 with an M10 x 48mm Bolt 125 and an M10 Nylon Locknut 153 Make sure that the Cable Tra
3. on the back cover of this manual 33 CABLE DIAGRAM The diagram below shows the proper routing of the cables The numbers in each drawing show the proper rout ing for that cable Use the diagram to make sure that the cables cable traps and pulley guards are assembled correctly lf the cables cable traps and pulley guards are not assembled correctly the weight bench will not function properly and damage may occur Make sure that the cable traps do not touch or bind the cables High Cable 81 Length 21 ft 9 in 6 64 m Rear Cable 94 Length 9 ft 4 in 2 85 m Low Cable 80 Length 17 ft 6 in 5 33 m Arm Cable 145 Length 6 ft 4 in 1 93 m 34 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 Your mus 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 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 right for you Begin with 3
4. 12 Attach the remaining three Weight Storage Tubes not shown onto the other Rear Upright 12 in the same way 33 Attach an Upright Pin Tether 28 to a Weight Rest 26 with an M4 x 16mm Self tapping Screw 147 Hold the Weight Rest against one of the Front Uprights 11 and fully insert the Upright Pin into the Weight Rest and into one of the holes in the Front Upright Do not overtighten the Screw the Tether must rotate easily Attach an Upright Pin Tether 28 to a Weight Spotter 29 with an M4 x 16mm Self tapping Screw 147 Hold the Weight Spotter against the Front Upright 11 and fully insert the Upright Pin into the Weight Spotter and into one of the holes in the Front Upright Attach the other Weight Rest not shown and the other Weight Spotter not shown to the other Front Upright not shown in the same way 19 34 35 See the CABLE DIAGRAM on page 34 to iden tify the cables as you assemble them Identify the Arm Cable 145 Grease an M8 x 22mm Shoulder Bolt 143 Attach the Cable to the Left Adjustment Bracket 25 with the Shoulder Bolt and an M8 Nylon Locknut 170 Make sure that the flat edge of the cable 15 against the Adjustment Bracket Do not over tighten the Shoulder Bolt the Cable must pivot easily Identify the two V pulleys 75 which are wider than the other pulleys Wrap the Arm Cable 14
5. Frame 17 in the same way See steps 14 16 and 17 Tighten the M10 x 110mm Screws 130 Attach a Weight Carriage Guide 21 to the Weight Carriage Base 20 with an M10 x 55mm Bolt 127 two M10 Washers 148 two M10 x 6 5mm Spacers 151 and an M10 Nylon Locknut 153 Do not tighten the Nylon Locknut yet Attach the other Weight Carriage Guide 21 to the Weight Carriage Base 20 in the same way Slide the two Weight Carriage Bumpers 138 onto the Weight Carriage Guides 21 Orient the Weight Carriage 19 as shown and slide it onto the Weight Carriage Guides 21 Tighten the two Weight Carriage Tubes 96 onto the Weight Carriage Next slide the Weight Bumpers 97 onto the Weight Carriage Tubes 15 23 Attach the Weight Carriage Frame 18 to the Weight Carriage Guides 21 with two M8 x 40mm Bolts 136 and two M8 Nylon Locknuts 170 Do not tighten the Nylon Locknuts yet 24 Attach the Weight Carriage Frame 18 to the Center Upright 13 and the Top Frame 17 with two M10 x 25mm Screws 128 Then press a 75mm Square Inner Cap 95 into the Top Frame See step 21 Tighten the M10 Nylon Locknuts 153 See step 23 Tighten the M8 Nylon Locknuts 170 25 Grease the top of the Right Adjustment Bracket 24 and insert i
6. Half Pulley Guards are oriented as shown 27 56 Wrap the Low Cable 80 under a Small Pulley 74 Attach the Small Pulley and two Half Pulley Guards 91 to the Weight Carriage Base 20 with an M10 x 45mm Bolt 140 and an M10 Nylon Locknut 153 Make sure that the Half Pulley Guards are oriented as shown 57 Attach the Low Cable 80 to the U bracket 158 with an M8 Nylon Locknut 170 and an M8 Washer 164 see the inset drawing Tighten the Nylon Locknut exactly two full turns onto the Cable 58 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENT beginning on the following page Before using the weight bench 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 the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAM on page 34 for proper cable routing there is any slack in the cables you will need to remove it by tightening the cables See MAINTENANCE on page 33 28 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 35 for impor tant information about how to get the most benefit from yo
7. 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 resistance Toning You can tone your muscles by pushing them to a mod 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 pleting more sets rather than by using high amounts of resistance 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 Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program follows 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 exer ciser or exercise cycle on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate 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 PROGR
8. the High Pulley 81 in the same way A WARNING Always disconnect the Lat Bar 58 when performing an exercise that does not require using the Lat Bar ATTACHING THE ACCESSORIES TO THE LOW PULLEY STATION To use the low pulley station first place the desired weights on the weight carriage see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE on page 31 Next attach the Lat Bar 58 to the Low Cable 80 with a Cable Clip 63 For some exercises the Chain 176 should be attached between the Lat Bar and the Cable with two Cable Clips Adjust the length of the Chain between the Lat Bar and the Cable so that the Lat Bar is in the correct starting position for the exercise to be performed See the inset drawing The Ankle Strap 64 a Pulley Handle 57 and the Row Bar 65 can be attached to the Low Cable 80 in the same way 32 MAINTENANCE Make sure that all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents to clean the weight bench TIGHTENING THE CABLES Woven cable the type of cable used on the weight bench can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened See ADDING WEIGHTS TO THE WEIGHT CARRIAGE in the ADJUSTMENT sec
9. this manual and all warnings on the weight bench before using the weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench d Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health problems Read all instructions in this manual and all warnings on the weight bench before using the weight bench It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in a com mercial rental or institutional setting 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 it Keep children under age 12 and pets away from the weight bench at all times Inspect and properly tighten all parts regular ly Replace any worn parts immediately Make sure that the pins and knobs are fully engaged before the weight bench is used Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising 10 11 12 13 14 15 16 17 The weight bench is designed t
10. two Backrest Bushings 48 between the Backrest Supports with the Bolt two M10 Washers 148 and an M10 Nylon Locknut 153 Do not overtighten the Nylon Locknut the Backrest Supports must pivot easily 6 Grease an M10 x 165mm Bolt 123 Attach the Backrest Supports 7 and two Backrest Bushings 48 to the Bench Frame 1 with the Bolt two M10 Washers 148 and an M10 Nylon Locknut 153 Do not overtighten the Nylon Locknut the Backrest Supports must pivot easily Insert a 13mm x 63mm Spacer 54 into the Backrest Frame 8 Grease an M10 x 90mm Bolt 124 Attach the Backrest Frame 8 to the Seat Carriage 6 with the Bolt two 19mm x 6mm Spacers 155 and an M10 Nylon Locknut 153 Do not overtighten the Nylon Locknut the Backrest Frame must pivot easily See step 5 Tighten the two M10 Nylon Locknuts 153 7 Attach the Seat 33 to the Seat Frame 9 with two M6 x 20mm Screws 122 8 Insert a 13mm x 63mm Spacer 54 into the Seat Frame 9 Grease an M10 x 90mm Bolt 124 Attach the Seat Frame 9 to the Seat Carriage 6 with the Bolt two 19mm x 6mm Spacers 155 and an M10 Nylon Locknut 153 Do not tighten the Nylon Locknut yet See the inset drawing Grease an M8 x 90mm Bolt 172 Attach the Bolt two 13mm x 15mm Spacers 154 and an M8 Nylon Locknut 170 to the Seat Carriage 6 and the Seat Frame 9 Tighten both Nylon Locknuts used in this step Do not overtighten the Nylon Locknuts the Sea
11. 1 to the second hole from the top of the U bracket 158 with an M10 x 48mm Bolt 125 and an M10 Nylon Locknut 153 Make sure that the Cable Trap and the Half Pulley Guards are oriented as shown Wrap the High Cable 81 over a Small Pulley 74 Attach the Small Pulley a Small Cable Trap 93 and two Half Pulley Guards 91 to the indi cated bracket on the Weight Carriage Frame 18 with an M10 x 48mm Bolt 125 and an M10 Nylon Locknut 153 Make sure that the Cable Trap and the Half Pulley Guards are oriented as shown 23 45 Feed the High Cable 81 through the indicated slot in the Top Frame 17 Wrap the Cable around a Small Pulley 74 Attach the Small Pulley to the Top Frame with an M10 x 45mm Bolt 140 and an M10 Nylon Locknut 153 46 Feed the High Cable 81 through the Top Frame 17 See the inset drawing Insert the Cabling Rod 175 into the left Swivel Bracket 31 and the Top Frame 17 Attach the Cabling Rod to the High Cable 81 Then pull the Cabling Rod and the Cable out of the Swivel Bracket Make sure that the Cable is under the indicated rod Wrap the High Cable 81 around a Small Pulley 74 Attach the Small Pulley to the Top Frame with an M10 x 45mm Bolt 140 and an M10 Nylon Locknut 153 24 47 48
12. 38mm x 100mm Large Outer Cap User s Manual Exercise Guide Grease Packet Hex Key Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 39 EXPLODED DRAWING A Model No GGBE8057 0 R0607A 40 EXPLODED DRAWING B Model No GGBE8057 0 R0607A 616 lt gt 59 E 58 pe 57 64 E lt opt 63 176 62 Sa om Kan i 76 7577 5 Agr a Le 16 65 41 EXPLODED DRAWING C Model No GGBE8057 0 R0607A 42 EXPLODED DRAWING D Model GGBE8057 0 R0607A ES 128 35 A wd 99 106 1 104 112 43 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to pro vide the following information when contacting us e the model number and serial number of the product see the front cover of the manual the name of the product see the front cover of this manual the key number and description of the part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health 8 Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from
13. 48 M10 Large Washer 171 M6 x 90mm Screw 126 C p M8 x 22mm Shoulder Bolt 143 M8 x 40mm Bolt 136 B M8 x 65mm Bolt 146 Large Washer 135 UL H M8 x 90mm Bolt 172 ASSEMBLY packing materials Do not dispose of the packing Make Assembly Easier materials until assembly is completed Everything in this manual is designed to ensure Tighten all parts as you assemble them unless that the weight bench can be assembled instructed to do otherwise cessfully by almost anyone By setting aside plenty of time assembly will go smoothly As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before beginning assembly carefully read the fol For help identifying small parts use the PART lowing information and instructions IDENTIFICATION CHART on page 5 To hire an authorized service technician to In addition to the included tools assembly assemble the weight bench call 1 800 445 2480 requires the following tools not included Assembly requires two persons Some steps may two adjustable wrenches require three persons one r bbermaliet p Because of its size the weight bench should be one standard screwdriver gt assembled in the location where it will be used Make sure that there is enough clearance to walk one Phillips screwdriver e around the weight bench as you assemble it Some assembly ste
14. 5 over a V pulley Attach the V pul ley a Large Cable Trap 77 and two Full Pulley Guards 76 to the indicated bracket on the Center Upright 13 with an M10 x 60mm Bolt 183 and an M10 Nylon Locknut 153 Make sure that the Cable Trap is oriented to hold the Cable in the groove of the V pulley 36 Wrap the Arm Cable 145 under a Small Pulley 74 Attach the Small Pulley and two Half Pulley Guards 91 to the Double U bracket 98 with an M10 x 45mm Bolt 140 and an M10 Nylon Locknut 153 Make sure that the Half Pulley Guards are oriented as shown 20 TS Grease 37 Wrap the Arm Cable 145 over a V pulley 75 38 39 Attach the V pulley a Large Cable Trap 77 and two Full Pulley Guards 76 to the other side of the bracket on the Center Upright 13 with an M10 x 60mm Bolt 133 and an M10 Nylon Locknut 153 Make sure that the Cable Trap is oriented to hold the Cable in the groove of the V pulley Grease an M8 x 22mm Shoulder Bolt 143 Attach the Arm Cable 145 to the Right Adjustment Bracket 24 with the Shoulder Bolt and an M8 Nylon Locknut 170 See the inset drawing Make sure that the flat edge of the cable is against the Adjustment Bracket Do not overtighten the Shoulder Bolt the Cable must pivot easily Identify the High Cable 81 Feed the Cable
15. AM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter 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 while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors in any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis 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 workout to workout Schedule your workouts for the time of day when your 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 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 moving only the appropriate parts of the body Exercisi
16. Bracket Change the position of the Left Arm 22 in the same way A WARNING always adjust both the Arms 23 22 to the same position ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE To use the Barbell 113 or the Weight Carriage 19 slide the desired amount of weight not included onto the Barbell Adapters 102 or the Weight Carriage Tubes 96 Secure the weights with the Weight Clips 132 A WARNING Do not place more than 310 Ibs 140 kg on the Barbell 113 or 150 Ibs 68 kg on the Weight Carriage 19 Always place the same amount of weight on each side of the Barbell or the Weight Carriage Always secure weights with the Weight Clips 132 31 ATTACHING THE ACCESSORIES TO THE HIGH PULLEY STATION To use the high pulley station first place the desired weights on the weight carriage see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE on page 31 Next attach the Lat Bar 58 to the High Cable 81 with a Cable Clip 63 For some exercises the Chain 176 should be attached between the Lat Bar and the Cable with two Cable Clips Adjust the length of the Chain between the Lat Bar and the Cable so that the Lat Bar is in the correct starting position for the exer cise to be performed See the inset drawing The Pulley Handles 57 can be attached to
17. GOLD S GYM Pro Series Model No GGBE8057 0 Serial No Write the serial number in the space above for future reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY ea Ly DE ARA CALL TOLL FREE 1 877 776 4777 UL Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST 2 www goldsgympowerflex com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference TABLE OF CONTENTS WARNING DECAL PEACEMENT erem eR RR een a a es 2 IMPORTANT PRECAUTIONS Re mala quae Opener don SR REP eor ag aus RR a RR RR S 3 BEFORE YOU BEGIN WEE 4 PART IDENTIFICATION CHART wen A ga e i usya s Erde cr acr ei RE DER E 5 ASSEMBEY xe its a tob Rugs end tok Gre qiti a de ase 7 ADJUSTMENT 1 eer nnppenis Leda hes rei e ea heb ede ga E ge 29 MAINTENANGE teg init a ten a Rad o gabe om e ee kup al i i Rel 33 CABLE DIAGRAM cbr i a Ease a VR eR E eae he We E Ede iiw elus eco 34 EXERCISE GUIDELINES cuidara Ee RR e adi E qa d Bea vid x je RR CR a ee aes 35 PARTLIST seta se e
18. Screw M10 x 83mm Bolt Set M10 x 95mm Bolt M4 x 20mm Self tapping Screw M8 x 75mm Bolt M6 x 20mm Screw M10 x 165mm Bolt M10 x 90mm Bolt M10 x 48mm Bolt M6 x 90mm Screw M10 x 55mm Bolt M10 x 25mm Screw M10 x 93mm Bolt M10 x 110mm Screw M10 x 155mm Screw Weight Clip M10 x 60mm Bolt M10 x 30mm Screw Large Washer M8 x 40mm Bolt M10 x 65mm Bolt Weight Carriage Bumper Weight Carriage Bushing M10 x 45mm Bolt M6 x 16mm Screw M6 x 20mm Chamfer Screw Key No Qty 143 2 144 2 145 1 146 1 147 22 148 53 149 2 150 2 151 24 152 1 153 38 154 2 155 4 156 2 157 2 158 1 159 2 160 1 161 4 162 1 163 2 164 3 165 3 166 2 167 1 168 2 169 2 170 11 171 4 172 1 173 3 174 3 175 1 176 1 177 3 178 1 179 2 180 2 R0607A Description M8 x 22mm Shoulder Bolt M6 x 15mm Bolt Arm Cable M8 x 65mm Bolt M4 x 16mm Self tapping Screw M10 Washer M6 Washer M10 x 20mm Spacer M10 x 6 5mm Spacer 50mm Connecting Cap M10 Nylon Locknut 13mm x 15mm Spacer 19mm x 6mm Spacer M6 Nylon Locknut Adjustment Bracket Bushing U bracket Pad Tube Weight Spacer Barbell Spotter Retainer 50mm x 1 5mm Square Inner Cap 38mm x 100mm Outer Cap M8 Washer Large Pulley M10 x 25mm Bolt 63 5mm Square Inner Cap Curl Yoke Bushing M10 x 25mm Spacer M8 Nylon Locknut M10 Large Washer M8 x 90mm Bolt Cable Stop Cable Eyelet Cabling Rod Chain M8 Jam Nut Curl Bar Spacer Spring Retainer
19. and reengage the Upright Pin into the Weight Spotter and the Front Upright 11 Adjust the other Weight Spotter not shown and the two Weight Rests 26 in the same way A WARNING Always adjust both Weight Spotters 29 and both Weight Rests 26 to the same height MOVING THE BARBELL SPOTTERS To move the left Barbell Spotter 109 grip the handle on the Left Spotter Hook 115 and pull the hook out of the slot in the Front Upright 11 Raise or lower the Barbell Spotter to a new position and pivot the hook back into a slot in the Front Upright Note Always start an exercise with the Barbell Spotters posi tioned at the lowest point to which you want the Barbell 113 to move during the exercise Adjust the right Barbell Spotter not shown in the same way A WARNING Always set both Barbell Spotters 109 at the same height 30 USING THE LOCKING BAR Grip the Locking Bar 114 with both hands Turn the Locking Bar until the two hooks disengage the slots in the Front Uprights 11 Raise or lower the Locking Bar to a new position and turn it until the hooks engage slots in the Front Uprights ADJUSTING THE ARMS To change the position of the Right Arm 23 pull the Arm Knob 85 out of the Right Adjustment Bracket 24 Then rotate the Right Arm to the desired posi tion and reengage the Arm Knob into the Right Adjustment
20. at Knob Pulley Handle Lat Bar Lat Bar Handgrip Lat Bar Connector 38mm Round Inner Cap Lat Bar Insert Cable Clip Ankle Strap Row Bar 25mm Round Inner Cap Weight Storage Tube 48mm x 2mm Round Inner Cap Butterfly Backrest Trunnion Swivel Bracket Bearing Swivel Bracket Spacer Bracket Retainer Small Pulley V pulley Full Pulley Guard Large Cable Trap Floor Guard M4 x 30mm Self tapping Screw Low Cable High Cable 63 5mm Round Inner Cap Arm Handgrip Arm Handgrip Cap Arm Knob M10 Lock Washer Butterfly Bushing Bushing Cap Right Arm Pad Left Arm Pad Half Pulley Guard Pulley Plate Small Cable Trap Rear Cable 75mm Square Inner Cap Weight Carriage Tube Weight Bumper Double U bracket Headrest Weight Carriage Block PART LIST Model No GGBE8057 0 Key No Qty 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 2 Oh bh N N N PB N N m S o 5 k Co MANANANMNANNATRNA Description 38mm x 100mm Inner Cap Barbell Adapter 48mm x 3mm Round Inner Cap Barbell Carriage Bar Slide Bushing Barbell Bushing Barbell Bumper 38mm Barbell Spotter Bushing Barbell Spotter Right Spotter Hook Barbell Spotter Bumper Barbell Guide Barbell Locking Bar Left Spotter Hook Front Leg Bumper M10 x 100mm
21. ed re sped pda extr E Eee ee te havea bep E odds e 38 EXPLODED DRAWING isis artis inti cR poen mated RR UR E a d a a ukasa duele a ba 40 ORDERING REPLACEMENT PARTS seb ER E Pun Rex E EX lia dev DE NEE A Back Cover LIMITED WARRANTY xx Rue E rm pansi EUER RE i a Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied to the weight bench If a decal is missing or illegible call the telephone number on the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decals may not be shown at actual size AWARNING User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises AWARNING Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed GOLD S GYM is a registered trademark of Gold s Gym International Inc This product is manufactured and distributed under license from Gold s Gym International Inc 2 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of serious injury read all important precautions and instructions in
22. elp you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual please see the front cover of this ASSEMBLED DIMENSIONS Height 83 in 210 cm Width 81 in 207 cm Depth 102 in 260 cm Weight 463 Ibs 210 kg manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www iconservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled High Pulley Station Weight Rest Right Side Barbell Barbell Spotter Weight Spotter Curl Pad Curl Bar Left Side Weight Carriage Low Pulley Station Backrest Leg Lever Seat Accessories Note The terms right side and left side are determined relative to a person sitting with his back to the backrest they do not correspond to right and left on the drawings in the manual PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST near
23. he inset 11 11 180 180 Thick End drawing and press it onto the Base Foot 11 Attach the other Front Upright 11 Base Foot 16 and 38mm x 100mm Large Outer Cap 180 in the same way 14 Orient a Rear Upright 12 as shown Attach the Rear Upright to the Base 14 with two M10 x 110mm Screws 130 and two M10 Washers 148 Do not tighten the Screws yet Attach the other Rear Upright 12 to the Base 14 in the same way 15 Attach a Floor Guard 78 to the the Base 14 with two M4 x 20mm Self tapping Screws 120 Attach the remaining three Floor Guards 78 to the Base 14 in the same way 12 16 Orient the Center Upright 13 as shown and insert it into the Base 14 Hold the Foot Plate lt gt 15 and the Weight Carriage Base 20 against the Base Attach the Foot Plate Center Upright and Weight Carriage Base to the Base with two Bracket M10 x 110mm Screws 130 Do not tighten the Screws yet Attach the Foot Plate 15 to the Center Upright 13 with an M10 x 93mm Bolt 129 an M10 Washer 148 and an M10 Nylon Locknut 153 17 Attach the Top Frame 17 to the Rear Uprights 12 with four M10 x 110mm Screws 130 and four M10 Washers 148 Do not tighten the Screws yet Attach the Top Frame 17 to the Front Uprights 11 in the same way Press four 75mm Square Inner Cap
24. ly 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 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 The key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H J K L M N O P Q R S T U V W X 36 Date MONDAY EXERCISE 3 __ WEIGHT SETS REPS O TUESDAY Date WEDNESDAY Date THURSDAY Date
25. nd all other warranties and any implied warranties of merchantability 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 amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 255088 R0607A Printed in China O 2007 ICON IP Inc
26. ng 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 See the muscle chart on the next page to find the names of the muscles 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 during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 35 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 during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 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 with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slow
27. o support maximum user weight of 300 Ibs 136 kg and a maximum total weight of 610 Ibs 277 kg Do not place more than 310 Ibs 141 kg including a barbell on the weight rests Do not place more than 150 Ibs 68 kg on the leg lever Do not place more than 150 Ibs 68kg on the weight carriage Note The weight bench does not include weights Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Replace all cables at least every two years Always set all the weight rests and safety spotters at the same height Always place an equal amount of weight on each side of the weight carriage or barbell Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition Always disconnect the lat bar when perform ing an exercise that does not require the lat bar If you feel pain or dizziness while exercising stop immediately and cool down Use the weight bench only as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM PRO SERIES weight bench The weight bench offers an impressive selection of exercise stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovas cular system the weight bench will h
28. p and the Half Pulley Guards are oriented as shown 51 Attach the Rear Cable 94 inside the Weight Carriage Frame 18 with an M10 x 55mm Bolt 127 two M10 Washers 148 and an M10 Nylon Locknut 153 52 Identify the Low Cable 80 Route the threaded end of the Cable through the Foot Plate 15 and the Center Upright 13 Wrap the Low Cable 80 under a Large Pulley 165 Attach the Large Pulley inside the Center Upright 13 with an M10 x 93mm Bolt 129 two M10 Washers 148 two M10 x 25mm Spacers 169 and an M10 Nylon Locknut 153 53 Wrap the Low Cable 80 over a Small Pulley 54 55 74 Attach the Small Pulley and two Half Pulley Guards 91 to the Double U bracket 98 with an M10 x 45mm Bolt 140 and an M10 Nylon Locknut 153 Make sure that the Half Pulley Guards are oriented as shown Route the Low Cable 80 through the Weight Carriage Base 20 as shown Attach two Small Pulleys 74 inside the Weight Carriage Base with two M10 x 55mm Bolts 127 four M10 Washers 148 four M10 x 6 5mm Spacers 151 and two M10 Nylon Locknuts 153 Wrap the Low Cable 80 over a Small Pulley 74 Attach the Small Pulley a Small Cable Trap 93 and two Half Pulley Guards 91 at the sec ond hole from the bottom of the two Pulley Plates 92 with an M10 x 48mm Bolt 125 and an M10 Nylon Locknut 153 Make sure that the Cable Trap and the
29. ps also require a socket set Place all parts in a cleared area and remove the with an extension Before beginning assembly read the impor tant information in the box above See the PART IDENTIFICATION CHART on page 5 for help identifying small parts Orient the Rear Leg 2 so that the Transport Wheel 46 is on the side shown Attach the Rear Leg to the Bench Frame 1 with two M10 x 100mm Screws 117 and two M10 Washers 148 Do not tighten the Screws yet 2 Orient the Seat Carriage 6 as shown and slide it onto the Bench Frame 1 Tighten the Seat Knob 56 into the Seat Carriage 6 Next pull the Seat Knob slide the Seat Carriage to the desired position and engage the Seat Knob into one of the holes in the Bench Frame 1 3 Attach the Front Leg 3 to the Bench Frame 1 with two M10 x 100mm Screws 117 and two M10 Washers 148 Tighten the Screws used in steps 1 and 3 4 Attach the Backrest 32 and the Headrest 99 to the Backrest Frame 8 with six M6 x 20mm Screws 122 5 Attach the Backrest Support Spacer 51 between the two Backrest Supports 7 with an M10 x 165mm Bolt 123 two M10 Washers 148 and an M10 Nylon Locknut 153 Do not tighten the Nylon Locknut yet q Opening 48 Orient the Backrest Supports 7 so that the Backrest Support Spacer 51 is closer to the upper ends Apply some of the included grease to an M10 x 165mm Bolt 123 Attach the Backrest Frame 8 and
30. s 95 into the corners of the Top Frame 17 13 18 19 Attach the Left Spotter Hook 115 to a Barbell Spotter 109 with an M10 x 25mm Bolt 166 and an M10 Nylon Locknut 153 Do not overtighten the Nylon Locknut the Spotter Hook must pivot easily Identify a Barbell Guide 112 which is slightly shorter than a Weight Carriage Guide not shown Slide a Barbell Spotter Bumper 111 and the Barbell Spotter 109 onto the Barbell Guide Orient a Barbell Carriage 104 as shown Slide a Barbell Bumper 107 and the Barbell Carriage onto the Barbell Guide 112 Insert the Barbell Guide 112 into the indicated hole in the Base 14 Next lift the Barbell Guide up into the hole in the Top Frame not shown Attach the Barbell Guide to the Base with an M10 x 55mm Bolt 127 two M10 Washers 148 two M10 x 6 5mm Spacers 151 and an M10 Nylon Locknut 153 Engage the Left Spotter Hook 115 into an adjustment slot near the bottom of the Front Upright 11 Repeat steps 18 and 19 with the other Barbell Guide not shown Always position both Barbell Spotters 109 at the same height 14 Long End 20 21 22 Attach a Barbell Guide 112 to the Top Frame 17 with an M10 x 55mm Bolt 127 two M10 Washers 148 two M10 x 6 5mm Spacers 151 and an M10 Nylon Locknut 153 Attach the other Barbell Guide not shown to the Top
31. s labeled with an R Attach the Right Arm Pad to the Right Arm 23 with two M6 x 16mm Screws 141 Attach the Left Arm Pad 90 to the Left Arm 22 in the same way 28 Attach the Butterfly Backrest 69 to the Center Upright 13 with two M6 x 90mm Screws 126 and two M6 Washers 149 29 30 31 Orient the Locking Bar 114 as shown Hold the Locking Bar between the left Barbell Carriage 104 and the right Barbell Carriage not shown Insert the Barbell 113 into the left Barbell Carriage the Locking Bar and the right Barbell Carriage Center the Barbell in the Barbell Carriages Then engage the Locking Bar into slots in the Front Uprights 11 Attach a Barbell Adapter 102 to the Barbell 113 with an M10 x 25mm Screw 128 and a Large Washer 135 Then press a 48mm x 3mm Round Inner Cap 103 into the Barbell Adapter Attach the other Barbell Adapter not shown in the same way Insert a Phillips screwdriver into the indicated hole in a Swivel Bracket 31 Use the Phillips screwdriver to tighten the Trunnion 70 and the Swivel Bracket into the Top Frame 17 Attach the other Swivel Bracket not shown in the same way 18 32 Tighten three Weight Storage Tubes 67 onto a Rear Upright
32. t Frame must pivot easily 9 10 11 Slide the Weight Spacer 160 onto the Leg Lever 4 Grease the outside of the barrel of an M10 x 83mm Bolt Set 118 Attach the Leg Lever 4 to the Front Leg 3 with the Bolt Set Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Leg Lever Attach the Curl Bar Pin Tether 36 to the Leg Lever 4 with an M4 x 16mm Self tapping Screw 147 Slide two Foam Pads 35 onto the Front Leg 3 Then press two Pad Caps 37 into the Foam Pads Insert the two Pad Tubes 159 into the Leg Lever 4 Slide two Foam Pads 35 onto each Pad Tube Then press a Pad Cap 37 into each Foam Pad Insert the Curl Bar 40 into the 50mm x 1 5mm Connecting Cap 42 as shown Next tighten an M4 x 30mm Self tapping Screw 79 with a Curl Bar Spacer 178 into the slot in the Connecting Cap and into the hole in the Curl Bar Attach the 50mm x 1 5mm Connecting Cap 42 to the Curl Bar Frame 5 with an M8 x 65mm Bolt 146 two M8 Washers 164 and an M8 Nylon Locknut 170 10 12 Attach the Curl Pad 34 to the Curl Post 10 with two M6 x 20mm Screws 122 13 Orient one of the Front Uprights 11 and one of the Base Feet 16 as shown Attach the Front Upright and the Base Foot to the Base 14 with two M10 x 155mm Screws 131 Then orient a Large Hole 38mm x 100mm Large Outer Cap 180 so that the thick end is at the bottom see t
33. t into the Top Frame 17 See the inset drawing Orient two Bracket Retainers 73 so that the teeth bend upward and press them onto the Right Adjustment Bracket Attach the Right Adjustment Bracket 24 to the Top Frame 17 with an M10 x 30mm Screw 134 an M10 Lock Washer 86 an M10 Large Washer 171 and a Bushing Cap 88 Do not overtighten the Screw the Right Adjustment Bracket must pivot easily Grease Attach the Left Adjustment Bracket 25 in the same way 16 26 Grease the bottom of the Right Adjustment Bracket 24 and slide the Right Arm 23 onto the Right Adjustment Bracket See the inset drawing Orient two Bracket Retainers 73 so that the teeth bend downward and press them onto the Right Adjustment Bracket Attach the Right Arm 23 to Right Adjustment Bracket 24 with an M10 x 30mm Screw 134 an M10 Lock Washer 86 an M10 Large Washer 171 and a Bushing Cap 88 Do not overtight en the Screw the Right Arm must pivot easily Pull the Arm Knob 85 and engage it into a hole in the Right Adjustment Bracket 24 Then attach an M6 x 15mm Bolt 144 to the Right Adjustment Bracket with an Adjustment Bracket Bushing 157 and an M6 Nylon Locknut 156 Attach the Left Arm 22 to the Left Adjustment Bracket 25 in the same way 27 Identify the Right Arm Pad 89 which i
34. the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty 18 lim ited 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 If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge 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 purposes 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 con nection 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 inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any a
35. the end of this manual Note Some small parts may have been preattached If a part is not in the parts bag check to see if it has been preattached M10 x 45mm Bolt 140 M10 x 48mm Bolt 125 M10 x 55mm Bolt 127 NU M10 x 30mm Screw 134 M10 x 60mm Bolt 133 NEN pi M10 x 25mm Bolt 166 Bracket Retainer 73 M10 x 65mm Bolt 137 M10 x 25mm Screw 128 M10 x 83mm Bolt Set 118 2 z E M10 x 90mm Bolt 124 A M6 Nylon Locknut 156 C4 M10 x 93mm Bolt 129 O M10 Nylon Locknut 170 170 Locknut 153 M10 x 100mm Screw 117 LLJ M10 x 110mm Screw 130 EXT el d M10 x 155mm Screw 131 M10 x 165mm Bolt 123 O Curl Bar Spacer 178 13mm x 15mm Spacer 154 13mm 63mm Spacer 54 M4 x 16mm Self tapping Screw 147 M4 x 20mm Self tapping Screw 120 M4 x 30mm Self tapping Screw 79 Backrest Support Spacer 51 e M6 x 15mm Bolt 144 e WE C M6 x 16mm Screw 141 M10 x 6 5mm Spacer 151 M6 Washer 149 SO M10 Lock Washer 86 M10 x 20mm Spacer 150 M10 x 25mm Spacer 169 M6 x 20mm Screw 122 M8 Washer 164 M10 Washer 1
36. tion of this manual Add some weights to the weight carriage Slack can be removed from the cables several ways Remove the M10 Nylon Locknut 153 and the M10 x 48mm Bolt 125 from the two Half Pulley Guards 91 the Small Cable Trap 93 and the Small Pulley 74 near the lower end of the two Pulley Plates 92 Reattach the Small Pulley Cable Trap and Half Pulley Guards to a hole closer to the center of the Pulley Plates Make sure that the Cable Trap is in the proper position and that the Cable and Pulley move smoothly If necessary adjust the position of the Pulley 74 near the upper end of the Pulley Plates 92 in the same way See the inset drawing Tighten the M8 Nylon Locknut 170 that connects the end of the Low Cable 80 to the U bracket 158 Remove the M10 Nylon Locknut 153 and the M10 x 48mm Bolt 125 from the two Half Pulley Guards 91 the Small Cable Trap 93 and the Small Pulley 74 attached to the U bracket 158 Reattach the Small Pulley Cable Trap and Half Pulley Guards to a lower hole in the U bracket Make sure that the Cable Trap is in the proper position and that the Cable and Pulley move smoothly Pi ur 91 125 uS d Do not overtighten the cables If a cable tends to slip off the pulleys often it may have become twisted Remove the cable and re install it If a cable needs to be replaced see ORDERING REPLACEMENT PARTS
37. under the indicated rod into the right Swivel Bracket 31 Continue feeding the Cable into the Top Frame 17 and then pull the end of the Cable out of the indicated slot in the Top Frame Wrap the High Cable 81 over a Large Pulley 165 Attach the Large Pulley to the Swivel Bracket 31 with an M10 x 55mm Bolt 127 two M10 Washers 148 two M10 x 6 5mm Spacers 151 and an M10 Nylon Locknut 153 21 40 Wrap the High Cable 81 around a Small Pulley 41 42 74 Attach the Small Pulley to the Top Frame 17 with an M10 45mm Bolt 140 and an 10 Nylon Locknut 153 Feed the High Cable 81 through the indicated slot in the Top Frame 17 Wrap the Cable around a Small Pulley 74 Attach the Small Pulley to the Top Frame with an M10 x 45mm Bolt 140 and an M10 Nylon Locknut 153 Wrap the High Cable 81 over a Small Pulley 74 Attach the Small Pulley a Small Cable Trap 93 and two Half Pulley Guards 91 to the indi cated bracket on the Weight Carriage Frame 18 74 Bracket with an M10 x 48mm Bolt 125 and an M10 1 1 Nylon Locknut 153 Make sure that the Cable Trap and the Half Pulley Guards are oriented as shown 8 43 44 Wrap the High Cable 81 under a Small Pulley 74 Attach the Cable a Small Cable Trap 93 and two Half Pulley Guards 9
38. ur exercise program Also refer to the accompanying exercise guide to see the correct form for several exercises ADJUSTING THE SEAT AND BACKREST To adjust the position of the Seat 33 and the Backrest 32 first pull the Seat Knob 56 Next slide the Seat Carriage 6 along the Bench Frame 1 to the desired position and release the Seat Knob Move the Seat Carriage back and forth slightly to make sure that the Seat Knob is engaged in one of the holes in the Bench Frame ATTACHING THE CURL PAD To use the Curl Pad 34 insert the Curl Post 10 into the Front Leg 3 and secure the Curl Post with the Post Knob 44 Firmly tighten the Post Knob ATTACHING THE CURL BAR Attach the Curl Bar Frame 5 to the Leg Lever 4 with the Curl Bar Pin 36 29 USING THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the Leg Lever Secure the weights with the Weight Clip 132 You can store unused weights on the weight storage tubes not shown on the rear uprights A WARNING Do not put more than 150 Ibs 68 kg on the Leg Lever 4 Always secure weights with a Weight Clip 132 USING THE WEIGHT RESTS AND THE WEIGHT SPOTTERS Before using a separate barbell not included set the Weight Spotters 29 at the lowest point to which you want your barbell to move To do this hold a Weight Spotter 29 and pull out the Upright Pin 28 Move the Weight Spotter to the desired height

Icon: Smith Machine

Contents

Download Pdf Manuals

Related Search

Related Contents