Gold's Gym Platinum GGBE25580 User's Manual
Contents
1. 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 7 10 11 12 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 The weight bench is designed to support a 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 Note The weight bench does not include a barbell or weights If you feel pain or dizziness while exercising stop immediately and cool down Use the weight bench only2. Washer 55 an M10 Washer 64 and 58 a 50mm Spacer 65 14 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 page 12 11 ADJUSTMENT 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 several exercises 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 29 first pull the Knob 43 on the Seat Carriage 22 Slide the Seat Carriage along the Bench Frame 3 until the Backrest is in the desired position and then engage the Knob into a hole in the Bench Frame ADJUSTING THE SEAT To adjust the position of the Seat 14 first remove the Medium Pin 45 Raise or lower the Seat and then engage the Medium Pin into the Seat Frame 11 and the tube on the Bench Frame 3 12 ATTACHING THE CURL PAD To use the Curl Pad 16 insert the Curl Post 8 into the Front Leg 9 and secure the Curl Post with the Curl Knob 47 Firmly tighten the Curl Knob ATTACHING THE CURL BAR At
3. as running on a treadmill or riding on an exercise cycle on Tuesday and Thursday e 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 PROGRAM Determining the appropriate length of time for each workout and the numbers and repetitions or 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 session to session Schedule your workouts for the time of day when
4. sitting with his or her 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 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 ET M4 x 16mm Screw 58 M6 x 35mm Screw 56 M10 Washer 64 M6 x 16mm Screw 61 M6 x 55mm Screw 67 O i M10 x 70mm Button Screw 60 M10 Split Washer 55 M10 x 185mm Hex Bolt 63 M10 x 70mm Bolt Set 59 M6 Washer 68 O M10 x 75mm Hex Bolt 57 M10 Nylon Locknut 66 M10 x 80mm Button Bolt 54 M10 x 80mm Hex Bolt 24 M10 x 90mm Hex Bolt 19 M10 x 95mm Button Bolt 52 M10 x 117mm Button Bolt 46 ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the fol lowing information and instructions e To hire an authorized service technicia
5. two ways e by changing the amount of resistance used e 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 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 balanced program is e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such
6. 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 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 See the muscle chart on page 16 to find the names of the muscles 15 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 e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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
7. 46 and three M10 Nylon Locknuts 66 Do not tighten the Nylon Locknuts yet Repeat this step with the other Upright not shown and the Storage Base not shown 3 Orient the Center Frame 4 so that the warning decals are in the positions shown on page 2 Attach the Center Frame 4 to the indicated Upright 5 with an M10 x 95mm Button Bolt 52 two M10 x 115mm Button Bolts 46 a Large Support Plate 27 and three M10 Nylon Locknuts 66 Do not tighten the Nylon Locknuts yet Attach the Center Frame 4 to the other Upright not shown in the same way 4 Attach the Front Leg Bumper 40 to the Front Leg 9 with an M4 x 16mm Screw 58 5 Orient the Seat Carriage 22 and the Bench Frame 3 as shown Pull the Knob 43 and slide the Seat Carriage onto the Bench Frame Engage the Knob into a hole in the Bench Frame Attach the Bench Frame 3 to the Front Leg 9 with two M10 x 75mm Hex Bolts 57 two M10 Washers 64 and two M10 Nylon Locknuts 66 ST Make sure that the Nylon Locknuts are inside Rit Hexagonal the hexagonal holes in the bottom of the Holes Bench Frame Do not tighten the Nylon Locknuts yet 6 Attach the Bench Frame 3 to the Center Frame 4 with two M10 x 80mm Button Bolts 54 an M10 x 90mm Hex Bolt 19 a Small Support Plate 21 and three M10 Nylon Locknuts 66 Tighten the M10 Nylon Locknuts 66 used in steps 2 6 7 Attach the Medium Pin 45 to the Seat Frame 11 with a
8. GOLD S GYM e PLATINUM e Model No GGBE2558 0 Serial No Write the serial number in the USER S MAN UAL space above for future reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete cus tomer satisfaction If you have questions or if parts are missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us 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 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 vu ira Ra I ole Pe Rea aes 2 IMPORTANT PRECAUTIONS c c0cec ee2ebtegedeee db yegeat eg toras bbe teehee Reba ewe Ga eS 3 BEFORE YOU BEGIN ivsinsspondari ranas Rate Sts eg hares nee awed eee Adee OE e 4 PART IDENTIFICATION CHART iui pali cp E e EE 5 ASSEMBLY ripianare aa rina AAA 6 ADJUSTMENT p iene ate cea lee api 12 EXERCISE GUIDELINES capre ie aaa ie 15 PART LIST gie RR da RAI De ER RT 17 EXPLODED DRAWING coi e a ia cala EA a RE A e 18 ORDERING REPLACEMENT PARTS ili Le e Back Cover LIMITED WARRANTY a i a is ad PA RR RE e A AI e e II Back Cover WARNING DECAL PLACEMENT The decals shown here hav
9. HN HH HAH AH HAS NNN A Description Base Storage Base Bench Frame Center Frame Upright Safety Spotter Weight Rest Curl Post Front Leg Leg Lever Seat Frame Backrest Frame Backrest Support Seat Curl Bar Frame Curl Pad Round Pad Short Pad Tube M10 x 90mm Hex Bolt Handlebar Small Support Plate Seat Carriage Headrest M10 x 80mm Hex Bolt Handlebar Bushing Curl Bar Tube Large Support Plate Long Pad Tube Backrest Spotter Plate Rest Plate Long Pin Upright Bushing 75mm x 100mm Cap 57mm Square Cap Leg Lever Cap Short Pin Key No Qty INH eOMDRAWNNABRHAONNANANAANABOAAHAAN AAD RO308A Description Pad Cap Pad Cover Front Leg Bumper 25mm x 38mm Cap Carriage Bushing Knob 48mm Thin Round Cap Medium Pin M10 x 117mm Button Bolt Curl Knob 50mm Square Cap 25mm Round Cap 20mm x 40mm Cap 48mm Round Cap M10 x 95mm Button Bolt Curl Bar Bumper M10 x 80mm Button Bolt M10 Split Washer M6 x 35mm Screw M10 x 75mm Hex Bolt M4 x 16mm Screw M10 x 70mm Bolt Set M10 x 70mm Button Screw M6 x 16mm Screw Roll Pin M10 x 185mm Hex Bolt M10 Washer 50mm Spacer M10 Nylon Locknut M6 x 55mm Screw M6 Washer Weight Clip 33mm x 100mm Cap User s Manual Exercise Guide Hex Key Grease Packet Note Specifications are subject to change without notice See the back cover of the user s manual for informa tion about ordering replacement parts These parts are not illustrated 17 EXPL
10. ODED DRAWING A Model No GGBE2558 0 RO308A 49 Q20 go YI Ce 2 EXPLODED DRAWING B Model No GGBE2558 0 RO308A 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 e the name of the product see the front cover of this manual e 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 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 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 o
11. as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM PLATINUM weight bench The weight bench offers a 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 cardiovascular system the weight bench will help 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 Right Side Weight Rest Safety Spotter Curl Pad 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 ASSEMBLED DIMENSIONS Height 5 ft 2 in 158 cm Width 4 ft 4 in 132 cm Depth 7 ft 2 in 219 cm Weight 158 Ibs 72 kg Pin Headrest Upright Curl Bar Backrest Left Side Leg Lever Seat Carriage Note The terms right side and left side are determined relative to a person
12. e 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 actual size A WARNING Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e 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 A WARNING 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 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 AWARN 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 E 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
13. n M4 x 16mm Screw 58 Attach the Seat 14 to the Seat Frame 11 with two M6 x 16mm Screws 61 two M6 x 35mm Screws 56 and two M6 Washers 68 8 Orient the Backrest Frames 12 so that the indi cated holes are closer to the tops of the Frames Apply some of the included grease to an M10 x 185mm Hex Bolt 63 Attach the Backrest Support 13 between the Backrest Frames 12 with the Hex Bolt and an M10 Nylon Locknut 66 Do not overtighten the Nylon Locknut the Backrest Support must pivot easily Next attach the Backrest 29 and the Headrest 23 to the Backrest Frames 12 with six M6 x 55mm Screws 67 and six M6 Washers 68 Do not tighten the Screws yet 9 Note For clarity the seat is not shown in this step Grease an M10 x 185mm Hex Bolt 63 Attach the Seat Frame 11 and the Backrest Frames 12 to the Seat Carriage 22 with the Hex Bolt and an M10 Nylon Locknut 66 Do not overtighten the Nylon Locknut the Seat Frame and the Backrest Frames must pivot easily Insert the Medium Pin 45 through a hole in the Seat Frame 11 and the tube on the Seat Carriage 22 See the inset drawing Grease an M10 x 80mm Hex Bolt 24 Attach the Backrest Support 13 to the Bench Frame 3 with the Hex Bolt and an 7 M10 Nylon Locknut 66 Do not overtighten the A Grease Nylon Locknut the Backrest Support must 4 pivot easily See step 8 Tighten the M6 x 47mm Screws 67 10 Grease the outside of
14. n to assemble the weight bench call 1 800 445 2480 e Assembly requires two persons 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 informa tion in the box above See the PART IDENTI FICATION CHART on page 5 for help identi fying small parts Attach the Curl Pad 16 to the Curl Post 8 with two M6 x 16mm Screws 61 Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Assembly requires the included hex key s and the following tools not included two adjustable wrenches E E amp E one rubber mallet one standard screwdriver one Phillips screwdriver Er Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Press a 70mm x 100mm Cap 34 into the top of an Upright 5 as shown in the inset drawing Attach the Upright 5 to the Base 1 with three M10 x 115mm Button Bolts
15. 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 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 kid TT yy AI ZA NY Ma 16 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 XE lt CHMDOVOZErALS TOMMoOOD gt PART LIST Model No GGBE2558 0 Key No Qty ANNO0ORADNDNDN pyp E ENI HA HH_NHH NOOO H HAH Aa HA
16. r 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 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 265639 RO308A Printed in China 2008 ICON IP Inc
17. tach the Curl Bar Frame 15 to the Leg Lever 10 with the Short Pin 37 USING YOUR WEIGHTS Storage To use the Leg Lever 10 slide the desired weights Tube not included onto the Leg Lever Secure the weights with the Weight Clip 69 44 WARNING Do not put more than 150 Ibs 68 kg on the Leg Lever 10 Do not put more than 310 Ibs 141 kg on the Weight Rests 7 or the Safety Spotters 6 Always secure weights with the Weight Clip 69 See the inset drawing Unused weights can be stored on the tube on the Storage Base 2 13 ADJUSTING THE SAFETY SPOTTERS Before using your barbell not included set the Safety Spotters 6 at the lowest point to which you want your barbell to move To do this hold a Safety Spotter 6 and pull out the Long Pin 32 Move the Safety Spotter to the desired height and reengage the Long Pin into the Safety Spotter and the Upright 5 Adjust the other Safety Spotter not shown and the two Weight Rests 7 in the same way A WARNING Always adjust both Safety Spotters 6 and both Weight Rests 7 to the same height 14 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
18. the barrel of an M10 x 11 12 70mm Bolt Set 59 Attach the Leg Lever 10 to the Front Leg 9 with the Bolt Set Do not over tighten the Bolt Set the Leg Lever must pivot easily Grease Insert the Long Pad Tube 28 into the Front Leg 9 Slide two Round Pads 17 with Pad Covers 39 onto the Long Pad Tube Then press two Pad Caps 38 into the Long Pad Tube Assemble the two Short Pad Tubes 18 to the Leg Lever 10 in the same way Attach a Long Pin 32 to a Safety Spotter 6 with an M4 x 16mm Screw 58 Next attach a Long Pin 32 to a Weight Rest 7 with an M4 x 16mm Screw 58 Slide the Safety Spotter 6 onto an Upright 5 as shown Insert the Long Pin 32 into the Safety Spotter and a hole in the Upright Next slide the Weight Rest 7 onto the Upright Insert the Long Pin 32 into the Weight Rest and a hole in the Upright Make sure that the heads of the Long Pins are on the outside of the weight bench Repeat this step on the other side of the weight bench Always set both Safety Spotters 6 and both Weight Rests 7 at the same height 13 Attach the Short Pin 37 to the Curl Bar Frame 15 with an M4 x 16mm Screw 58 Attach the Curl Bar Bumper 53 to the Curl Bar Frame 15 with an M4 x 16mm Screw 58 Attach the Curl Bar Tube 26 with the small holes toward the bottom to the Curl Bar Frame Al 53 Small 15 with an M10 x 70mm Button Screw 60 an L Hole M10 Split
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