Gold's Gym GGBE19640 User's Manual
Contents
1. M8 Curved Washer M8 x 64mm Button Bolt M10 x 82mm Button Bolt M8 x 92mm Button Bolt M8 Nylon Locknut 48mm Weight Clip Support Plate 1 Weight Clip M10 Nylon Locknut Curl Bar Bumper Left Strike Plate Long Support Plate User s Manual Exercise Guide Hex Key EXPLODED DRAWING Model No GGBE19640 RO105A ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 877 776 4777 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information 1 The MODEL NUMBER of the product GGBE19640 2 The NAME of the product GOLD S GYM POWER SERIES GB 1500 weight bench 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 aut2. 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 decal shown here has been placed on the weight bench If the decal is missing or illegible please call our Customer Service Department toll free at 1 877 776 4777 Monday through Friday 6 a m until 6 p m Mountain Time and order a free replacement decal Apply the decal in the location shown e Misuse of this machine may result in serious injury 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 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 weight bench 1 Read all instructions in this manual before using the weight bench 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
3. Locknut the Leg Lever must be able to pivot easily Insert a Short Pin 32 into the Leg Lever 5 Attach the Short Pin to the Leg Lever with an M4 x 10mm Screw 42 31 Longer edge on bottom 12 13 14 Insert a Pad Tube 18 into the Leg Lever 5 Slide two Pads 20 onto the Pad Tube Repeat with the other Pad Tube Slide two Pads 20 onto the Front Leg 4 Attach the Curl Pad 11 to the Curl Post 15 with two M6 x 16mm Screws 46 Make sure all parts are properly tightened before using the weight bench The use of the remaining parts will be explained in ADJUSTMENTS begin ning on the next page ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 12 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 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 13 hold the upper end of the Backrest with one hand and pull the Short Pin 32 out Raise or lower the Backrest to the desired position Engage the Short Pin into the Bench Frame 1 and an adjustment hole in the Adjustment Br
4. 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 The chart on pages 14 and 15 of this manual can be pho tocopied and used to schedule and record your work outs List the date the exercises performed the resist ance used and the numbers of sets and repetitions completed Record your weight and key body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise 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 13 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus
5. BLY 1 Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone However it is important to realize that the versatile weight bench has many parts and that the assembly process will take time Most people find that by setting aside plen ty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two persons e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed e Tighten all parts as you assemble them unless instructed to do otherwise Attach the Front Leg 4 to the Base 2 with two M8 x 55mm Button Bolts 48 two M8 x 72mm Carriage Bolts 49 and four M8 Nylon Locknuts 58 Do not tighten the Locknuts yet e As you assemble the weight bench make sure all parts are oriented as shown in the drawings e For help identifying small parts use the PART IDENTIFICATION CHART The included hex key and the following tools not included are required for assembly e Two adjustable wrenches One rubber mallet gt One standard screwdriver e One Phillips screwdriver E Assembly will 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 Bench Frame 1 to the Front
6. GOLD S GY M POWER SERIES GB 1500 Model No GGBE19640 Serial No Write the serial number in the USE R S MAN UAL space above for future reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satis faction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge CUSTOMER HOT LINE 1 877 776 4777 Mon Fri 6 a m 6 p m MST 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 R seared ata RR Rad Galea PAT ale Pore ee 2 IMPORTANT PRECAUTIONS su 00000 0006404 ee neat ra RR TR bhatt ee Reb ee EEE 3 BEFORE YOU BEGIN ica R TE ali YM eh eae ates Galan a eat 4 ASSEMBLY oido ieee ee ese ood eed Wee GOs oh eee Pee e eee 5 ADJUSTMENTS piselli E le i ERRE eee phe Reed 10 EXERCISE GUIDELINES lt s x d TR E R rai vow bees Peel eee ee OPA hee ee ae eae oe 12 ORDERING REPLACEMENT PARTS lt aT ane ces wei een sales e a i rT Back Cover LIMITED WARRANTY said RS ees eee a pe E Cae eee wee Back Cover Note A PART IDENTIFICATION CHART and a PART LIST
7. Leg 4 with two M8 x 81mm Button Bolts 47 a Support Plate 60 and two M8 Nylon Locknuts 58 Do not tighten the Locknuts yet 3 Press a Rear Base Cap 21 and a Front Base Cap 22 onto the Left Upright 6 as shown Remove the Upright Pin 43 from the Left Upright 6 Rotate the Weight Rest 8 to the position shown Fully tighten the Upright Pin into the Upright and the Weight Rest Repeat this step with the Right Upright not shown Make sure both Weight Rests 8 are set to the same height Note the position of the decal to identify the Left Upright 6 4 Orient the Crossbar 3 so the GB 1500 decal is in the position shown Attach the Crossbar to the Right Upright 7 with two M8 x 92mm Button Bolts 57 a Long Support Plate 65 and two M8 Nylon Locknuts 58 Do not tighten the Locknuts yet Repeat this step with the Left Upright 6 5 Attach the Bench Frame 1 to the Crossbar 3 with two M8 x 81mm Button Bolts 47 a Support Plate 60 and two M8 Nylon Locknuts 58 Tighten the M8 Nylon Locknuts 58 used in steps 1 5 Do not overtighten the Locknuts used in step 4 overtightening may make it dif ficult to raise and lower the Weight Rests not shown 6 Orient the two Backrest Frames 10 as shown Make sure the indicated holes are closer to the bottom Attach the Backrest Frames to the Adjustment Bracket 9 with four M8 x 42mm Button Bolts 50 f
8. N Thank you for selecting the versatile GOLD S GYM POWER SERIES GB 1500 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 cardiovas cular 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 Weight Rest Upright Pin Right Side Curl Pad Curl Bar Leg Lever reading this manual please call our Customer Service Department toll free at 1 877 776 4777 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is GGBE19640 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 63 in Width 40 in Depth 84 in Backrest Weight Storage Tube Left Side Adjustment Bracket Note The terms right side and left side are determined relative to a person with his back to the backrest they do not correspond to right and left on the drawings in the manual ASSEM
9. 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 an exercise bike or an elliptical exerciser 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 12 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 increasing circulation raising your body temperature and deliver in
10. acket 9 ATTACHING THE CURL PAD Secure the Curl Post 15 inside the Front Leg 4 with the Curl Knob 35 Make sure the Curl Knob is fully tightened ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 5 secure the desired weights not included onto the Weight Tube 16 with the 1 Weight Clip 61 To use Olympic weights first secure an Olympic Adapter 17 onto the Weight Tube 16 with a 1 4 x 10mm Set Screw 45 Then secure the weights with the 48mm Weight Clip 59 Weights can be stored on the weight tubes on the Uprights 6 and 7 not shown when not in use To store Olympic weights first secure Olympic Adapters 17 onto the weight tubes with 1 4 x 10mm Set Screws 45 AWARNING Do not place more than 130 pounds on the Weight Tube 16 10 ATTACHING THE CURL BAR Pull the indicated Short Pin 32 out of the Leg Lever 5 Hold the Curl Bar 14 inside the Leg Lever bracket and insert the Short Pin through the Leg Lever and the Curl Bar ADJUSTING THE WEIGHT RESTS To change the height of a Weight Rest 8 first remove the Upright Pin 43 from the Upright 6 or 7 Then hold the Weight Rest at the desired height Finally fully tighten the Upright Pin into the Upright and the Weight Rest A WARNING always set both Weight Rests 8 at the same height 11 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the
11. art No 222069 RO105A Printed in China O 2005 ICON IP Inc
12. g 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 Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for
13. her 19 M8 x 64mm Button Bolt 55 M8 Washer 53 M8 x 72mm Carraige Bolt 49 O M8 x 81mm Button Bolt 47 M8 Curved Washer 54 l I Mex Gamm Screw 28 i M10 x 82mm Button Bolt 56 M6 Washer 33 M8 x 92mm Button Bolt 57 M10 x 168mm Button Bolt 52 PART LIST Model No GGBE19640 Key No Qty NON O G O M EM M M OMM G A dd AM M _ A 4 Description Bench Frame Base Crossbar Front Leg Leg Lever Left Upright Right Upright Weight Rest Adjustment Bracket Backrest Frame Curl Pad Seat Backrest Curl Bar Curl Post Weight Tube Olympic Adapter Pad Tube M10 Washer Pad Rear Base Cap Front Base Cap Right Strike Plate 63mm Round Endcap Leg Lever Bushing 51mm Round Endcap 25mm Round Endcap M6 x 63mm Screw 48mm Dome Endcap 19mm Round Endcap Leg Lever Bumper Short Pin M6 Washer 38mm x 64mm Endcap Key No Qty Pee NAR KRANNARWANDHANANN N woe PS k k M H M k RO105A Description Curl Knob Bushing 63mm Thick Round Endcap Upright Bushing 25mm Square Endcap M4 x 16mm Screw 14mm Spacer M4 x 10mm Screw Upright Pin M4 x 16mm Round Head Screw 1 4 x 10mm Set Screw M6 x 16mm Screw M8 x 81mm Button Bolt M8 x 55mm Button Bolt M8 x 72mm Carriage Bolt M8 x 42mm Button Bolt M6 x 38mm Screw M10 x 168mm Button Bolt M8 Washer
14. horized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse mis use 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 P
15. in any commercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Do not put the weight bench in a garage or covered patio or near water Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Keep children under 12 and pets away from the weight bench at all times T 8 9 10 11 Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately Always make sure that the pins and knobs are fully engaged before the weight bench is used Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 510 pounds Do not place more than 210 pounds including the barbell on the weight rests Do not place more than 130 pounds on the leg lever Note The weight bench does not include a barbell or weights If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING 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 BEGI
16. our M8 Washers 53 and four M8 Nylon Locknuts 58 Do not tighten the Locknuts yet 7 Attach the Backrest 13 to the Backrest Frames 10 with four M6 x 38mm Screws 51 and four M6 Washers 33 Do not tighten the Screws yet 8 10 11 Slide the Adjustment Bracket 9 through the Bench Frame 1 as shown Lubricate an M10 x 168mm Button Bolt 52 with the included grease Attach the Backrest Frames 10 to the Bench Frame 1 with the Bolt two M10 Washers 19 and an M10 Nylon Locknut 62 Do not overtighten the Locknut the Backrest Frames must be able to pivot easily Insert a Short Pin 32 through the Bench Frame 1 and the Adjustment Bracket 9 Attach the Short Pin to the Bench Frame with an M4 x 10mm Screw 42 Tighten the four M8 Nylon Locknuts 58 used in step 6 and the four M6 x 38mm Screws 51 used in step 7 Attach the Seat 12 to the Bench Frame 1 with two M6 x 16mm Screws 46 an M6 x 68mm Screw 28 and an M6 Washer 33 Attach the Leg Lever Bumper 31 to the Leg Lever 5 with an M4 x 16mm Screw 40 Make sure the Bumper is attached as shown in the inset drawing Attach the Weight Tube 16 to the Leg Lever 5 with an M8 x 64mm Button Bolt 55 two M8 Curved Washers 54 a 14mm Spacer 41 and an M8 Nylon Locknut 58 Grease an M10 x 82mm Button Bolt 56 Attach the Leg Lever 5 to the Front Leg 4 with the Bolt and an M10 Nylon Locknut 62 Do not overtighten the
17. 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 resting for a maximum of 30 seconds between sets Cross
18. 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 Date TL H weem ses mers Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 14 Date TL H weem ses mers Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 15 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 O L M4 x 10mm Screw 42 M6 x 16mm Screw 46 M10 Nylon Locknut 62 E O M4 x 16mm Screw 40 M6 x 38mm Screw 51 M8 x 42mm Button Bolt 50 M8 Nylon Locknut 58 M8 x 55mm Button Bolt 48 M10 Was
Download Pdf Manuals
Related Search