USER`S MANUAL
Contents
1. 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 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 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 follow 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 slowly as you stretch and do not bounce Ease into each stretch gradually and go on2. 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 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 re
3. Plate 10 and the Backrest Tubes 9 with four M6 x 60mm Screws 24 and four M6 Washers 28 Do not tighten the Screws yet 6 Attach the Seat 13 to the Seat Plate 12 and the Seat Frame 6 and the Seat Carriage 7 with two M6 x 25mm Screws 21 two M6 x 45mm Bolts 22 and two M6 Washers 28 7 Insert the Backrest Bracket 8 into the slot in the Frame 1 as shown Next grease an M10 x 180mm Bolt 23 Then attach the Seat Frame 6 and the Backrest Tubes 9 to the Frame 1 with the Bolt two M10 Washers 30 and an M10 Nylon Locknut 2 Do not overtighten the Nylon Locknut the Seat Bracket and Backrest Tubes must pivot easily Engage the Adjustment Knob into the Backrest DT T 30 23 Bracket Then tighten the Adjustment Knob 15 Grease into the Frame 1 i See step 4 and tighten the M8 Nylon Locknuts 29 See step 5 and tighten the M6 x 60mm Screws 24 8 Attach the Seat Pin 14 to the Seat Frame 6 with an M4 x 15mm Screw 20 Insert the Seat Pin 14 into a hole in the Seat Frame 6 and the Frame 1 Note For clarity the seat is not shown in this step 9 Make sure all parts are properly tightened before you use the weight bench The use of the remaining parts will be explained in ADJUSTMENT beginning on the next page ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 11 for impor tant information about how to get the most
4. closed end wrenches or a set of ratchet wrenches e Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight bench as you assemble it Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Before beginning assembly make sure that you have read and understand the information in the box above See the PART IDENTIFICATION CHART on page 5 for help identifying small parts Attach the two Rear Stabilizers 5 to the Base 4 with four M4 x 15mm Screws 20 Insert two M8 x 70mm Carriage Bolts 26 up through the Base 4 It may be helpful to place a piece of tape over the Carriage Bolts to hold them in place 2 Attach the Frame 1 to the Base 4 with the two M8 x 70mm Carriage Bolts 26 and two M8 Nylon Locknuts 29 Do not tighten the Nylon Locknuts yet 3 Attach the Front Stabilizer 3 to the Frame 1 with four M8 x 15mm Screws 19 See step 2 and tighten the M8 Nylon Locknuts 29 4 Orient the Backrest Tubes 9 so that the indicat ed holes are closer to the top of the Backrest Tubes Attach the Backrest Bracket 8 to the Backrest Tubes 9 with four M8 x 40mm Bolts 25 four M8 Washers 27 and four M8 Nylon Locknuts 29 Do not tighten the Nylon Locknuts yet 5 Attach the Backrest 11 to the Backrest
5. tant for persons over the age of 35 or per sons with pre existing health problems 2 Read all instructions in this manual and all warnings on the weight bench before using the weight bench Use the weight bench only as described in this manual 3 It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions 4 The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting 5 Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to pro tect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use the weight bench 6 10 11 Keep children under age12 and pets away from the weight bench at all times Inspect and properly tighten all parts regular ly Replace any worn parts immediately Always make sure the backrest bracket is fully engaged before using the backrest Wear appropriate clothes when exercising Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 510 Ibs 231 kg Do not use the weight bench with more than 210 Ibs 95 kg of weight Note The weight bench does not include weights If you feel pain or dizziness at an
6. GOLD S GY INI POW ERSERIES Model No GGBE1076 1 Serial No Write the serial number in the U S E R S M AN UA L space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are missing or damaged PLEASE DO NOT CONTACT THE STORE For assistance contact our Customer Service Department CALL TOLL FREE 1 877 776 4777 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www goldsgympowerflex com CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT RE ARE RR OUR 2 IMPORTANT PRECAUTIONS a e de aid 3 BEFORE YOU BEGIN ius chap eee ERO amp em iets o ratus RUP T ql ate an ale RS 4 PART IDENTIFICATION CHART iii babu cory a ERES o da E hee 5 lui Emm 6 ADJUSTMENT 24 eR ee genet Pene wig aU d bci E beg od dod d Pa e e ORC Re Ee CERES 10 EXERCISE GUIDELINES etnia rm wna nine E xev end weg AS URS RAE E RA RU Ua RON a DL Rar 11 PART EIST sk cia a a A Ok 14 EXPLODED DRAWING aet RR eee RR ACCRUE 6 RA AO Ae wae o RR 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ner
7. Y Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No GGBE1076 1 R0607A Key No Qty Description Key No Qty Description 1 1 Frame 18 1 40mm x 20mm Cap 2 1 M10 Nylon Locknut 19 4 M8 x 15mm Screw 3 1 Front Stabilizer 20 5 M4 x 15mm Screw 4 1 Base 21 2 M6 x 25mm Screw 5 2 Rear Stabilizer 22 2 M6 x 45mm Screw 6 1 Seat Frame 23 1 M10 x 180mm Bolt T 1 Seat Carriage 24 4 M6 x 60mm Screw 8 1 Backrest Bracket 25 4 M8 x 40mm Bolt 9 2 Backrest Tube 26 2 M8 x 70mm Carriage Bolt 10 1 Backrest Plate 27 4 M8 Washer 11 1 Backrest 28 6 M6 Washer 12 1 Seat Plate 29 6 M8 Nylon Locknut 13 1 Seat 30 2 M10 Washer 14 1 Seat Pin d User s Manual 15 1 Adjustment Knob 7 Exercise Guide 16 4 60mm Square Cap Grease Packet 17 4 40mm x 25mm Cap i 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 14 EXPLODED DRAWING Model No GGBE1076 1 R0607A 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 par
8. ached 14 om M4 x 15mm Screw 20 M10 Washer 30 M8 x 15mm Screw 19 6 25 M8 Washer 27 Screw 21 O M8 x 40mm Bolt 25 M10 x 180mm Bolt 23 M6 Washer 28 O I jj M6 x 45mm Screw 22 Y M10 Nylon Locknut 2 UD UD 6 x 60mm Screw 24 M8 x 70mm Carriage Bolt 26 gt M8 Nylon Locknut 29 ASSEMBLY Tighten all parts as you assemble them unless Make Assembly Easier instructed to do otherwise Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone However the weight bench has many parts and the assembly For help identifying small parts use the PART process will take time By setting aside plenty of IDENTIFICATION CHART on page 5 time assembly will go smoothly As you assemble the weight bench make sure all parts are oriented as shown in the drawings Assembly requires the following tools not included Before beginning assembly carefully read the fol lowing information and instructions two adjustable wrenches To hire an authorized service technician to one rubber mallet assemble the weight bench call 1 800 445 2480 one standard screwdriver e Assembly requires two persons one Phillips screwdriver En Assembly may be more convenient if you have a socket set a set of open end or
9. 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 you use the weight bench 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 11 pull the Adjustment Knob 15 out of the Frame 1 Raise or lower the Backrest to the desired position Reengage the Adjustment Knob into the Backrest Bracket 8 Make sure the Adjustment Knob is inserted into one of the holes in the Backrest Bracket ADJUSTING THE SEAT To adjust the Seat 13 first remove the Seat Pin 14 Then raise or lower the Seat to the desired position and reengage the Seat Pin into the Seat Frame 6 and the Frame 1 10 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
10. e vx tmm e macht m RA ERR Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied to the weight bench If a AWARNING decal is missing or illegible call User Weight Max 300 LBS the telephone mmber on ihe Weight Crutch Max 210 LBS front cover of this manual and Leg Developer Max 130 LBS request a free replacement Weight Carriage Max 130 LBS h Fly Per Arm Max 40 LB decal Apply the decal in the n i i js s location shown Note The decals rc PO AUS P i cd may not be shown at actual size AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine 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 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 1 Before beginning any exercise program con sult your physician This is especially impor
11. ent 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 and 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 255070 R0607A Printed in China O 2007 ICON IP Inc
12. generate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 11 PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter It is important to avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop 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 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
13. ly 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 Make copies of the exercise logs found on pages 15 and 16 Use the logs to record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life 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 12 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 I J K L M N R S T U V W X Date MONDAY EXERCISE _ WEIGHT SETS REPS O __ TUESDAY Date WEDNESDAY Date THURSDA
14. t s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp 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 the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers repairs for which warranty claims are made must be preauthorized 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 enjoym
15. y time while exercising stop immediately and begin cool ing down BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM Power Series weight bench The weight bench is designed to be used with your own weights to develop the major muscles of your upper body 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 manual To help us assist you please note the product model number and serial number before contacting us Backrest Backrest Knob Backrest Bracket The model number is GGBE1076 1 The serial number can be found on a decal attached to the weight bench see 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 goldsgympowerflex com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 48 in 122 cm Width 24 in 122 cm Depth 49 in 124 cm Seat Seat Pin 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 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 preatt
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