Gold's Gym PLATINUM GGBE1658.0 User's Manual
Contents
1. PART LIST Model No GGBE1658 0 Key No Qty 0 ONDUIS DIN VAN 0 0D0 00D0N 22 N NNININ A AA A in Description Frame Front Stabilizer Rear Stabilizer Front Leg Leg Lever Curl Post Base Seat Bracket Left Upright Base Right Upright Base Upright Weight Rest Safety Spotter Storage Tube Backrest Post Backrest Frame Curl Bar Seat Backrest Curl Pad Short Pad Tube Foam Pad Pad Cap Weight Tube 76mm Round Outer Cap 70mm Square Inner Cap 57mm Round Inner Cap 25mm Round Inner Cap 25mm Square Inner Cap Bumper Curl Bar Bushing Key No Qty 32 33 34 4 NOQDOONANNAANDACNNN AWOA N uo R0508A Description Backrest Bushing Curl Bar Pin Tether Adjustment Knob Long Pad Tube Upright Bushing Upright Spacer Foot M10 x 90mm Carriage Bolt 1 Weight Clip M10 x 90mm Bolt M10 x 85mm Bolt M8 x 70mm Bolt M10 x 77mm Bolt Set M6 x 80mm Screw M6 x 20mm Screw M6 x 40mm Screw M10 x 165mm Bolt M5 x 19mm Screw M4 x 19mm Screw M10 Washer M6 Washer M8 Washer 13mm x 16mm Spacer 25mm Outer Cap M10 Nylon Locknut M8 Nylon Locknut 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 17 EXPLODED DRAWING A Model No GGBE1658 0 RO508A A 12 EXPLODED DRA2. of this machine may result in serious injury Read user s manual prior to use and follow all warnings the telephone number on the and instructions e Do not allow children on or around machine front cover of this manual and Keep body clothing and hair free and clear of li Il i ts order a free replacement decal Replies abel if damaged illegible or removed 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 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 Ue 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 Use the weight bench only as described in this manual It is the responsibility of the owner to
3. the major muscle groups 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 Weight Rest Upright Safety Spotter Curl Pad Leg Lever Curl Bar Curl Pin Weight Tube 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 157 cm Width 4 ft 122 cm Depth 6 ft 1 in 185 cm lt Adjustment Knob Q Q Backrest Storage Tube Backrest Post 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
4. the hardware kit check to see if it has been preattached ED Cy M4 x 19mm M5 x 19mm M6 x 20mm Screw 51 Screw 50 Screw 47 M10 Washer 52 M6 x 40mm Screw 48 O M8 x 70mm Bolt 44 M8 Washer 54 M6 x 80mm Screw 46 E oQ i y y M6 Washer 53 M10 x 85mm Bolt 43 M10 x 165mm Bolt 49 M10 x 90mm Carriage Bolt 40 M10 Nylon Locknut 57 M10 x 90mm Bolt 42 __ M8 Nylon Lodi 58 M10 x 77mm Bolt Set 45 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 technician 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 e 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
5. 1 with four M4 x 19mm Screws 51 See steps 1 2 and 4 Tighten the M10 Nylon Locknuts 57 5 Applya portion of the included grease to an M10 x 165mm Bolt 49 Attach the Backrest Post 15 to the Backrest Frames 16 with the Bolt tvo M10 Washers 52 and an M10 Nylon Locknut 57 Do not tighten the Nylon Locknut yet Attach the Backrest 19 to the Backrest Frames 16 with four M6 x 40mm Screws 48 and four M6 Washers 53 Do not tighten the Screws yet 6 Grease an M10 x 165mm Bolt 49 Attach the Backrest Frames 16 to the Frame 1 with the Bolt tvo M10 Washers 52 and an M10 Nylon Locknut 57 Set the end of the Backrest Post 15 in one of the slots in the Frame Do not overtighten the Nylon Locknut the Backrest Frames must pivot easily See step 5 Tighten the M10 Nylon Locknut 57 and the four M6 x 40mm Screws 48 Do not overtighten the Nylon Locknut the Backrest Post 15 must pivot easily 7 Attach the Weight Tube 24 to the Leg Lever 5 with an M8 x 70mm Bolt 44 a 18mm x 16mm Spacer 55 two M8 Washers 54 and an M8 Nylon Locknut 58 Next press a 25mm Outer Cap 56 onto the end of the Weight Tube Apply grease to the barrel of an M10 x 77mm Bolt Set 45 Attach the Leg Lever 5 to the Front Leg 4 with the Bolt Set Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg 8 Insert the Long Pad Tube 36 into the br
6. ASIC 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 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
7. GOLD S GYM o PLATINUM e Model No GGBE1658 0 Serial No Write the serial number in the USER S MAN UAL 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 a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY 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 manu al for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT A ERA E a a FEE Gi EE a 2 IMPORTANT PRECAUTIONS reite ila a PE nee a e iu 3 BEFORE YOU BEGIN v9 ais sora a ERA DA ER TRA 4 PART IDENTIFICATION CHART iii occ ei ionni E Pa eee eee ea ee Bee e U 5 ASSEMBLY ajtamcancnnos ncaa aa ad a rara A ae 6 ADJUSTMENT tae E AR O E e AA A Pe RIT Eee 11 EXERCISE GUIDELINES sois rr ai e teens aaa 13 PART LIST pra ii ed e A o e ed do de A E de twee EE 17 EXPLODED DRAWING pino alo la A eee re ra 18 ORDERING REPLACEMENT PART Soca iii i Meee ee Back Cover LIMITED WARRANTY istics nities ot iad e hate i ea thera RE Aad E ale ee Cee Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied in the locations shown If a AWA R N N G decal is missing or illegible call e Misuse
8. HE BACKREST To adjust the position of the Backrest 19 lift the indicated handle on the Backrest Post 15 Raise or lower the Backrest and set the Backrest Post in one of the slots in the Frame 1 Make sure that the Backrest Post is fully inserted into one of the slots USING THE LEG LEVER The Leg Lever 5 can be used with standard weights or Olympic weights To use the Leg Lever slide a weight plate not shown onto the Weight Tube 24 and secure it with a 1 Weight Clip 41 Note When using the Leg Lever remove the Curl Bar 17 see REMOVING THE CURL BAR on page 12 11 REMOVING THE CURL BAR When performing exercises that do not require the Curl Bar 17 pull the Curl Bar Pin 33 out of the Leg Lever 5 and remove the Curl Bar When attaching the Curl Bar 17 insert the Curl Bar Pin 33 completely through the Leg Lever 5 ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the height of the Weight Rests 12 raise the Weight Rests to the desired height and tighten an Adjustment Knob 35 into each Upright 11 Make sure that the Weight Rests are at the same height and that the Adjustment Knobs are fully tightened into the Uprights To adjust the position of the Safety Spotters 13 move the Safety Spotters to a different set of pegs on the Uprights 11 Make sure that the Safety Spotters are at the same height 12 EXERCISE GUIDELINES THE FOUR B
9. 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 O P Q R S T U V W X 14 EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date Exercise Reps Exercise Aerobic A AAN Strength Date E y Exercise Reps Exercise Aerobic I A Strength Date 4 Exercise i Reps Exercise Aerobic v a Cd Ul 15 EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date Exercise Reps Exercise Aerobic A AAN Strength Date E y Exercise Reps Exercise Aerobic I A Strength Date 4 Exercise i Reps Exercise Aerobic a a ees 16
10. WING B Model No GGBE1658 0 RO508A 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 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 All 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 p
11. acket on the Front Leg 4 Slide two Foam Pads 22 onto the Long Pad Tube and press a Pad Cap 23 into each Foam Pad Repeat this step with the two Short Pad Tubes 21 9 Attach the Bumper 30 to the Curl Bar 17 with an M4 x 19mm Screw 51 Attach the Curl Bar 17 to the Leg Lever 5 with the Curl Bar Pin 33 Then attach the Tether 34 on the Curl Bar Pin to the Leg Lever with an M4 x 19mm Screw 51 10 Attach the Curl Pad 20 to the Curl Post 6 with two M6 x 20mm Screws 47 11 Identify the Left Upright Base 39 which is marked with an L sticker Attach a Foot 39 to the Left Upright Base with an M5 x 19mm Screw 50 Insert an M10 x 90mm Carriage Bolt 40 up into the Left Upright Base Note It may be help ful to place a piece of tape over the bolt head to hold it in place Attach the Left Upright Base 9 to the Base 7 with two M10 x 90mm Carriage Bolts 40 an M10 x 90mm Bolt 42 four M10 Washers 52 and three M10 Nylon Locknuts 57 Do not tighten the Nylon Locknuts yet Repeat this step for the Right Upright Base 10 12 Attach a Storage Tube 14 to an Upright 11 with two M10 x 90mm Bolts 42 two M10 Washers 52 and two M10 Nylon Locknuts 57 Attach the Upright 11 to the Left Upright Base 9 with the M10 x 90mm Carriage Bolt 40 four M5 x 19mm Screws 50 and an M10 Nylon Locknut 57 Repeat this step for the other Upright 11 and the Right Upright Ba
12. 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 Inspect and properly tighten all parts regular ly Replace any worn parts immediately Make sure that the backrest post is fully engaged in a slot in the frame before using the backrest 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 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
13. g 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 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 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 13 Rest for a short period of time after each set The idea
14. l resting periods follow 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 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 Remember the key to achiev ing 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
15. read and understand the information in the box above See the PART IDENTIFICATION CHART on page 5 for help identifying small parts Orient the Front Stabilizer 2 with the square holes toward the floor Attach the Front Stabilizer to the Front Leg 4 with two M10 x 90mm Carriage Bolts 40 and two M10 Nylon Locknuts 57 Do not tighten the Nylon Locknuts yet 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 Lu and the following tools not included two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver 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 Attach the Rear Stabilizer 3 to the Frame 1 with two M10 x 90mm Carriage Bolts 40 and two M10 Nylon Locknuts 57 Do not tighten the Nylon Locknuts yet 3 Attach the Seat 18 and the Seat Bracket 8 to the Frame 1 with two M6 x 80mm Screws 46 and two M6 Washers 53 4 Attach the Frame 1 to the Front Leg 4 with two M10 x 85mm Bolts 43 two M10 Washers 52 and an M10 Nylon Locknut 57 Do not tighten the Nylon Locknut yet Finish attaching the Front Leg 4 to the Frame
16. 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 e Plan strength training workouts on Monday Wednesday and Friday e 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 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 exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should 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 increasin
17. roducts 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 265953 R0508A Printed in China 2008 ICON IP Inc
18. se 10 See step 11 Tighten all of the M10 Nylon Locknuts 57 13 Set a Safety Spotter 13 on a set of pegs on the left Upright 11 Set the other Safety Spotter 13 on a set of pegs on the right Upright 11 Make sure that both Safety Spotters are at the same height 14 Make sure that all parts are properly tight ened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENT on pages 11 and 12 10 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 13 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 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 USING THE CURL PAD To use the Curl Pad 20 remove the indicated 70mm Square Inner Cap 26 and insert the Curl Post 6 into the Front Leg 4 Tighten an Adjustment Knob 35 into the Front Leg Make sure that the Adjustment Knob passes through a hole in the Curl Post When performing exercises that do not require the Curl Pad 20 remove the Curl Pad and reinsert the 70mm Square Inner Cap 26 into the Front Leg 4 ADJUSTING T
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