Gold's Gym GGBE1774.0 User's Manual
Contents
1. M8 x 19mm Screw 38 gt ea M10 x 90mm Bolt 46 M8 x 15mm Screw 28 LA M10 x 100mm Bolt 43 M10 x 127mm Bolt 32 PART LIST Model No GGBE1774 0 Key No Qty OANDABRWN NN a MT I PO PO MY PPO HH NNMND AH HAH AH A AH AB AB AV Mi Description Base Base Handle Upright Base Upright Top Frame Left Leg Right Leg Backrest Frame Pivot Arm Pad Frame Dip Arm Dip Handle Pull up Handle 25 pound Resistance Band Support Frame Base Cap Base Pad Pin 15 pound Resistance Band 51mm Round Inner Cap Knee Pad Backrest 51mm Round Outer Cap M10 x 62mm Bolt Arm Pad Pad Base Key No Qty DNNN OZNOON 0A NN NVa NARND RO505A Description M10 x 50mm Screw M8 x 15mm Screw M6 x 38mm Screw M10 x 53mm Bolt 29mm Round Inner Cap M10 x 127mm Bolt Cable 5mm Spacer M6 x 70mm Screw M6 Washer M8 Washer M8 x 19mm Screw M8 Curved Washer Top Frame Cap M8 x 25mm Shoulder Screw M4 x 20mm Screw M10 x 100mm Bolt M10 Nylon Locknut M4 x 25mm Screw M10 x 90mm Bolt M10 x 87mm Bolt Dip Cap M4 x 10mm Screw User s Manual Exercise Guide Allen Wrench Note tt indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts EXPLODED DRAWING A Model No GGBE1774 0 RO505A2. EXPLODED DRAWING B Model No GGBE1774 0 RO505A 38 dgr 7 ER SN OS ues fr ae aa T ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to give the following information 1 the MODEL NUMBER of the product GGBE1774 0 2 the NAME of the product GOLD S GYM POWER SERIES GT 2000 exercise rack 3 the SERIAL NUMBER of the product see the front cover of this manual 4 the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING at the center 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 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 frei
3. 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 15 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 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 in the center of this manual Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached e gt M8 x 25mm Shoulder Screw 41 M10 Nylon Locknut 44 M6 x 38mm Screw 29 M8 Curve Washer 39 Lo Mo Washer ta M10 x 50mm Screw 27 M10 x 53mm Bolt 30 M6 Washer 36 DY EE M10 x 62mm Bolt 24 M4 x 25mm Screw 45 C MS x 70mm Screw 35 M4 x 20mm Screw 42 CT M10 x 87mm Bolt 47
4. locked in the up position Remove the indicated Pin 18 and lift the Dip Handle 12 Engage the Pin into the Backrest Frame 8 and the hole in the Dip Arm plate To use the Dip Arm 11 remove the Pin 18 and lower the Dip Handle 12 Insert the Pin into the Backrest Frame 8 ADJUSTING THE KNEE PAD To change the pivot angle of the knee pad first make sure that there are at least two resistance bands assembled on the Pivot Arm 9 see USING RESIS TANCE BANDS on page 13 Next hold the Pivot Arm in the indicated location and remove the indicat ed Pin 18 Then align the hole in the Pivot Arm with the desired hole in the Upright Base 3 Note The upper hole will be better for a taller person and the lower hole will be better for a shorter person Find the position that is most comfortable for you Finally reengage the Pin into the Upright Base and Pivot Arm ADJUSTING THE KNEE PAD To adjust the Knee Pad 21 to the up position lift on the Knee Pad so that the rod on the Pivot Arm 9 is in the notch in the Pad Frame 10 Then lower the Knee Pad so that the 5mm Spacers 34 are in the top of the L slot in the Pad Frame 10 To adjust the Knee Pad 21 to the down position lift on the Knee Pad and slide the Pad Frame forward disengaging the rod on the Pivot Arm 9 Lower the Knee Pad 12 Notch 9 L slot USING THE RESISTANCE BANDS To add resistan
5. 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 14 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 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
6. GOLD S GY INI POWER SERIES GT 2000 Model No GGBE1774 0 Serial No Write the serial number in the USE R S MAN UAL space above for future reference y 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 ON THE WEB www goldsgympowerflex com A 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 PLACEMENT t rst seared ata RR A REI es paren ee 2 IMPORTANT PRECAUTIONS su 00000 0006404 ee amaa ra e DE Reb e EEE 3 BEFORE YOU BEGIN jeu wes ea aaiwis cite ep ba ea eels A A a a a abate 4 ASSEMBLY oido ER AA AE fl ran BAN A RO ey oe eS 5 ADJUSTMENTS sgae de A AA ARA A 12 EXERCISE GUIDELINES lt komun ad len ie egani ditia a a e dr e eh A a se 14 ORDERING REPLACEMENT PARTS svs avs sans cr E oda a piel del pote Ron Back Cover LIMITED WARRANTY ug a a e KDE eee awe a Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decals shown here have been placed on
7. ack 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 exercise rack to mount dismount and use the exercise rack Keep children under 12 and pets away from the exercise rack at all times 10 12 Inspect and properly tighten all parts regular ly Replace any worn parts immediately Always make sure that the pins and knobs are fully engaged before the exercise rack is used Never use the knee pad without at least one resistance band connecting the support frame to the pivot arm Always wear athletic shoes for foot protec tion while exercising The exercise rack is designed to support a maximum user weight of 300 pounds If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM POWER SERIES GT 2000 exercise rack The exercise rack 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
8. ame 8 with four M10 x 53mm Bolts 30 and four M10 Nylon Locknuts 44 Tighten the M10 Nylon Locknuts 44 and M8 x 15mm Screws 49 used in steps 2 6 7 Attach a Pull up Handle 13 inside the Top Frame 5 with four M8 x 19mm Screws 38 and four M8 Curved Washers 39 Slide a 51mm Round Outer Cap 23 onto the Pull up Handle 13 and press the Cap into the Top Frame 5 Repeat this step on the other side of the Top Frame 5 8 Attach the Pad Frame 10 to the Pivot Arm 9 with two M8 x 19mm Screws 38 two M8 Washers 37 and two 5mm Spacers 34 9 Attach the Knee Pad 21 to Pad Frame 10 with two M6 x 70mm Screws 35 and two M6 Washers 36 10 Attach the Pivot Arm 9 to the Upright Base 3 with the Pin 18 Make sure the Pin is inserted all the way through the Upright Base and Pivot Arm 11 Slide two 15 pound Resistance Bands 19 onto the indicated tubes on the Support Frame 15 and Pivot Arm 9 Attach the Cable 33 to the Support Frame 15 and Pivot Arm 9 with two M8 x 25mm Shoulder Screws 41 Make sure that the cable ends pivot freely on the Bolts 12 Hold the Dip Arm 11 behind the Backrest Frame 13 14 8 as shown Attach the Dip Arm to the Backrest Frame with two M10 x 100mm Bolts 43 and two M10 Nylon Locknuts 44 Do not overtighten the Locknuts the Dip Arm must be able to pivot
9. ce to the Pivot Arm 9 slide a Resistance Band 19 or 14 onto the tubes on the Pivot Arm and the Support Frame 15 Store Resistance Bands 19 or 14 on the storage tube when they are not being used 44 WARNING Never use the Knee Pad 21 without at least one Resistance Band 19 or 14 connecting the Support Frame 15 to the Pivot Arm 9 15 Storage 13 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 adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity 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 am
10. easily Attach the Right Pad Base 26 and an Arm Pad 25 to the Dip Arm 11 with two M6 x 70mm Screws 35 and two M6 Washers 36 Repeat this step on the other side of the Dip Arm 11 Attach a Dip Handle 12 to the Dip Arm 11 with an M10 x 50mm Screw 27 and a Dip Cap 48 Repeat this step on the other side of the Dip Arm 11 10 15 Attach a Pin 18 to the Backrest Frame 8 with an M4 x 25mm Screw 45 Insert the Pin 18 into the Backrest Frame 8 16 Attach the Backrest 22 to the Backrest Frame 8 with an M6 x 38mm Screw 29 and an M6 Washer 36 Attach the Backrest 22 to the Support Frame 15 with two M6 x 70mm Screws 35 and two M6 Washers 36 17 Make sure that all parts have been properly tightened before the exercise rack is used 11 ADJUSTMENTS This section explains how to adjust the exercise rack See the EXERCISE GUIDELINES on page 14 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 each exercise Make sure all parts are properly tightened each time the exercise rack is used Replace any worn parts immediate ly The exercise rack can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE DIP ARM To perform some exercises the Dip Arm 11 should be
11. ght 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 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 222426 RO505A Printed in China 2004 ICON IP Inc
12. mbled suc cessfully by anyone However it is important to realize that the versatile exercise rack has many e For help identifying small parts use the PART parts and that the assembly process will take IDENTIFICATION CHART time Most people find that by setting aside plen ty of time assembly will go smoothly The following tools not included are required for assembly To hire an authorized service technician to e Two adjustable wrenches assemble the weight bench call toll free 1 800 445 2480 One rubber mallet gt e As you assemble the exercise rack make sure all parts are oriented as shown in the drawings Before beginning assembly carefully read the e One standard screwdriver following information and instructions e One Phillips screwdriver L e Assembly requires two people o Assembly will be more convenient if you have a e Place all parts in a cleared area and remove the socket set a set of open end or closed end packing materials Do not dispose of the packing wrenches or a set of ratchet wrenches materials until assembly is completed Before beginning assembly make sure that you have read and understand the informa tion in the box above Refer to the PART IDENTIFICATION CHART for help identifying small parts Attach two Base Pads 17 to the Base 1 with two M4 x 20mm Screws 42 Press a Base Cap 16 onto a Base Handle 2 Repeat with the other Base Handle Insert the two Ba
13. ount 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 is 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 or exercise bike 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 expe
14. rience 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 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
15. se Handles 2 into the Base 1 as shown Insert four M10 x 90mm Bolts 46 and two M10 x 87mm Bolts 47 up through the Base It may be helpful to place tape over the bolt heads to hold them in place 2 Attach the Upright Base 3 to the Base 1 with the indicated M10 x 87mm Bolts 47 and two M10 Nylon Locknuts 44 Do not tighten the Locknuts yet 3 Attach the Upright 4 to the Upright Base 3 with two M10 x 87mm Bolts 47 and two M10 Nylon Locknuts 44 Do not tighten the Locknuts yet 4 Attach the Left Leg 6 to the Base 1 with the indicated M10 x 90mm Bolts 46 and two M10 Nylon Locknuts 44 Do not tighten the Locknuts yet Repeat this step with the Right Leg 7 5 Slide the Backrest Frame 8 onto the Left and Right Legs 6 7 and over the Upright 4 as shown Attach the Top Frame 5 inside the Upright 4 with two M8 x 15mm Screws 28 Do not tight en the Screws yet Attach the Backrest Frame 8 and the Top Frame 5 to the Upright 4 with an M10 x 127mm Bolt 32 and an M10 Nylon Locknut 44 Do not tighten the Locknut yet Attach the Top Frame Cap 40 to the Top Frame 5 with an M4 x 25mm Screw 45 6 Attach the Support Frame 15 to the Upright Base 3 with an M10 x 62mm Bolt 24 and an M10 Nylon Locknut 44 Do not tighten the Locknuts yet Attach the Support Frame 15 and the Left and Right Legs 6 7 to the Backrest Fr
16. size and strength or improve your cardiovas cular system the exercise rack will help you to achieve the specific results you want For your benefit read this manual carefully before using the exercise rack If you have questions after reading this manual see the front cover of this manu Pull up Handle Arm Pad Right Side Push up Handle al To help us assist you please note the product model number and serial number before calling The model number is GGBE17740 The serial number can be found on a decal attached to the exercise rack see the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the exercise rack 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 82 in 208 cm Width 42 in 107 cm Depth 48 in 122 cm Backrest Adjustment Pin Adjustment Pin Resistance Band Left Side Note The terms right side and left side are determined relative to a per son with their back to the backrest they do not correspond to right and left on the drawings in the manual ASSEMBLY e Tighten all parts as you assemble them unless Make Things Easier for Yourself instructed to do otherwise Everything in this manual is designed to ensure that the exercise rack can be asse
17. the exercise rack If a decal is missing or illegible please call the toll free telephone number on the See owner s manual for front cover of this manual and adjustment instructions order a free replacement decal Apply the decal in the location shown e Misuse of this machine may result in serious Keep hands and ny fingers clear of e Read user s manual this area 1 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 damagea 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 the following important precautions before using the exercise rack de Read all instructions in this manual and all warnings on the exercise rack before using the exercise rack Use the exercise rack only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise rack are ade quately informed of all precautions The exercise rack is intended for home use only Do not use the exercise rack in any commercial rental or institutional setting Keep the exercise rack indoors away from moisture and dust Place the exercise r
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