Gold's Gym Platinum GGBE0957.0 User's Manual
Contents
1. co E E S M6 x 40mm Screw 22 z M6 Washer 28 O M8 x 40mm Bolt 25 M10 Nylon Locknut 2 ua o M6 x 55mm Screw 24 ua M8 x 70mm Carriage Bolt 26 M8 Nylon Locknut 29 ASSEMBLY Make Assembly Easier 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 process will take time Set aside plenty of time so that 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 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 the2. 24 and two M6 Washers 28 Do not tighten the Screws yet 6 Attach the Seat 13 and the Seat Carriage 7 to the Seat Frame 6 with two M6 x 20mm Screws 21 two M6 x 40mm Screws 22 and two M6 Washers 28 7 Insert the Backrest Bracket 8 into the indicated slot in the Frame 1 Next grease an M10 x 180mm Bolt 23 Attach the Backrest Tubes 9 and the Seat Carriage 7 to the Frame 1 with the Bolt two M10 Washers 12 and an M10 Nylon Locknut 2 Do not overtighten the Nylon Locknut the Backrest Tubes and the Seat Carriage must pivot easily See step 4 Tighten the M8 Nylon Locknuts 29 i 1 Grease See step 5 Tighten the M6 x 55mm Screws 24 8 Note For clarity the seat is not shown in this step Tighten the Adjustment Knob 15 into the Frame 1 make sure that the Adjustment Knob is engaged in a hole in the Backrest Bracket 8 Attach the Seat Pin 14 to the Seat Frame 6 with an M4 x 15mm Screw 20 Then insert the Seat Pin into a hole in the Seat Frame and the Frame 1 9 Make sure that all parts are properly tightened before you use the weight bench The use of the remaining parts will be explained in ADJUSTMENT on page 10 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 benefit from your exercise program Also refer to the accompanying exercise guide to see the c
3. Base 4 Note It may be helpful to place a piece of tape over the Carriage Bolts to hold them in place 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 following tools not included one standard screwdriver eS two adjustable wrenches one rubber mallet one Phillips screwdriver E 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 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 Tighten the M8 Nylon Locknuts 29 4 Orient the two Backrest Tubes 9 so that the indicated holes are closer to the tops 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 Tubes 9 with four M6 x 55mm Screws 24 and four M6 Washers 28 Do not tighten the Screws yet Then attach the Headrest 10 with two M6 x 55mm Screws
4. GOLD S GY INI e PLATINUM Model No GGBE0957 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 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 manu al for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT a RE AA ERE e E Lo MERA RS 2 IMPORTANT PRECAUTIONS iii a e de ie 3 BEFORE YOU BEGIN ius is er eee ia pa O y Ri io eed tala RL 4 PART IDENTIFICATION CHART cg tas sedes ia Chewy o a e eh ee 5 ASSEMBLY aros rra a sa o le error aud a alta 6 ADJUSTMENT 24 ibi dees cee ep pi fa Re ii die 10 EXERCISE GUIDELINES ictinins wanes tatetien tina nine E Prairie Gi Sa A E aa a ee 11 PART EIST sik cis chery ita nr Re e AR ok he we ee ee ae Ve ie eee ea eh eG 14 EXPLODED DRAWING econ cla eau esa we Re Shak Aiea ees 6 RA E Ae wae a te 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY nere casas panne a e a a eke Sa REE Winkie S
5. LD S GYM PLATINUM 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 note the product model number and serial number before contacting us The Headrest Backrest Backrest Knob Backrest Bracket 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 4 ft 122 cm Width 2 ft 61 cm Depth 4 ft 1 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 hardware kit check to see if it has been preattached M4 x 15mm Screw 20 M10 Washer 12 M8 x 15mm Screw 19 M6 x 20mm A M8 Washer 27 Screw 21
6. age n Back Cover WARNING DECAL PLACEMENT This drawing shows the location of the warning decal s If a decal is missing AWAR N l N G i i U Weight Max 300 LBS or illegible call the telephone number een PI LES on the front cover of this manual and Leg Developer Max 130 LBS Weight Carriage Max 130 LBS request a free replacement decal Chest Fly Per Arm Max 40 LBS Apply the decal in the location shown Product may not offer all listed exercises Note The decal s 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 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 1 Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or per
7. 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 265297 RO508A Printed in China O 2008 ICON IP Inc
8. ct 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 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
9. e 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 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 11 The combination of strength training and aerobic
10. 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 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 req
11. orrect 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 ADJUSTING THE BACKREST To adjust the position of the Backrest 11 first pull the Adjustment Knob 15 Then raise or lower the Backrest to the desired position and reengage the Adjustment Knob into one of the holes in the Backrest Bracket 8 Make sure that the Adjustment Knob is engaged in 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 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 th
12. sons with pre existing health problems Use the weight bench only as described in this manual 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 any commercial 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 the weight bench Inspect and properly tighten all parts regular ly Replace any worn parts immediately Make sure that the adjustment knob is engaged in one of the holes in the backrest bracket before you use the weight bench Keep children under age 12 and pets away from the weight bench at all times 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 10 Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising 11 If you feel pain or dizziness while exercising stop immediately and begin cooling down BEFORE YOU BEGIN Thank you for selecting the versatile GO
13. te Aerobic Date E Exercise Reps Exercise Exercise Reps Exercise Exercise Reps Exercise 13 PART LIST Model No GGBE0957 0 Key No Qty 0 ONDQUIA WINE AA A a S YP AH HAH NM AH py Description Frame M10 Nylon Locknut Front Stabilizer Base Rear Stabilizer Seat Frame Seat Carriage Backrest Bracket Backrest Tube Headrest Backrest M10 Washer Seat Seat Pin Adjustment Knob 60mm Square Cap 40mm x 25mm Cap Key No Qty 18 19 20 21 22 23 24 I OOBRNDAODOHAHNNAHK R0508A Description 40mm x 20mm Cap M8 x 15mm Screw M4 x 15mm Screw M6 x 20mm Screw M6 x 40mm Screw M10 x 180mm Bolt M6 x 55mm Screw M8 x 40mm Bolt M8 x 70mm Carriage Bolt M8 Washer M6 Washer 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 14 RO508A EXPLODED DRAWING Model No GGBE0957 0 15 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 produ
14. ty STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments 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 I J K L M N O P Q R S T U V W X 12 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 _ Aerobic Date _ Strength Date E y Aerobic Date EE i Strength Da
15. uires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled way will leave you feel ing exhausted On the exercise guide accompanying this manual you will find photographs showing the cor rect form for several exercises and a list of the mus cles 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 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 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 flexibili
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