USER`S MANUAL - Appliances Connection
Contents
1. 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 l J K L M N O P Q R S T U V W X Date mono En f weem ses mers 0 0 TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 15 Date mono En f weem ses mers 0 0 TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 16 PART LIST Model No GGBE1486 2 R0507A Key No Qty Description Key No Qty Description 1 1 Frame 34 1 Tether 2 1 Front Stabilizer 35 3 Adjustment Knob 3 1 Rear Stabilizer 36 1 Long Pad Tube 4 1 Front Leg 37 2 Upright Bushing 5 1 Leg Lever 38 2 Upright Spacer 6 1 Curl Post 39 2 Foot 7 1 Base 40 10 M10 x 90mm Carriage Bolt 8 1 Olympic Adapter 41 1 Weight Clip 9 1 Left Upright Base 42 6 M10 x 95mm Bolt 10 1 Right Upright Base 43 2 M10 x 85mm Bolt 11 2 Upright 44 1 M8 x 70mm Bolt 12 2 Weight Rest 45 1 M10 x 77mm Bolt Set 13 2 Safety Spotter 46 2 M6 x 80mm Screw 14 2 Storage Tube 47 2 M6 x 16mm Screw 15 12. Backrest Post 48 4 M6 x 40mm Screw 16 2 Backrest Frame 49 2 M10 x 170mm Bolt 17 1 Curl Bar 50 14 M5 x 16mm Screw 18 1 Seat 51 6 M4 x 16mm Screw 19 1 Backrest 52 18 M10 Washer 20 1 Curl Pad 53 6 M6 Washer 21 2 Short Pad Tube 54 2 M8 Washer 22 6 Foam Pad 55 1 13mm x 16mm Spacer 23 6 Pad Cap 56 1 25mm Outer Cap 24 1 Weight Tube 57 19 M10 Nylon Locknut 25 6 76mm Round Outer Cap 58 1 M8 Nylon Locknut 26 1 70mm Round Inner Cap 59 1 Seat Bracket 27 3 57mm Round Inner Cap 60 1 Adapter Cap 28 22 25mm Round Inner Cap 61 1 M8 x 10mm Set Screw 29 4 25mm Square Inner Cap j _ User s Manual 30 1 Bumper ij _ Exercise Guide 31 2 Curl Bushing _ Grease Packet 32 2 Backrest Bushing Hex Key 33 1 Curl Bar Pin 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 Model No GGBE1486 2 R0507A R0507A EXPLODED DRAWING Model No GGBE1486 2 N ad al 57 13 a 52 a 10 KE gt 2 Ti dI xr O 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 manua
3. Cap 26 into the Front Leg 4 ADJUSTING THE 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 To use the Leg Lever 5 slide a weight plate not included onto the Olympic Adapter 8 and secure it with a Weight Clip 41 Note When using the Leg Lever remove the Curl Bar 17 see REMOVING THE CURL BAR on page 12 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 BASIC TYPES OF WORKOUTS Muscle Buildin
4. Repeat this step for the other Upright 11 and the Right Upright Base 10 See step 11 Tighten all of the M10 Nylon Locknuts 57 used in step 11 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 Make sure that all parts are properly tight ened before you use the weight bench The use of the remaining parts will be explained in ADJUSTMENT beginning on page 11 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 each exercise 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 Round 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 reguire the Curl Pad 20 remove the Curl Pad and reinsert the 70mm Round Inner
5. result in serious injury the telephone number on the f Sa prior to use and follow all warnings front cover of this manual and n all moving request a free replacement decal Apply the decals in the location shown Note The decals may not be shown at actual size 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 before using the weight bench ICON assumes no responsibility for personal injury or property dam age sustained by or through the use of the weight bench Before beginning any exercise program con 7 Inspect and properly tighten all parts regular sult your physician This is especially impor ly Replace any worn parts immediately tant for persons over the age of 35 or per sons with pre existing health problems 8 Make sure that the pins and knobs are fully Readall instructions in this manual and all warnings on the weight bench befo
6. 6mm Screw 47 M10 Washer 52 M8 x 10mm M6 x 40mm Screw 48 Set Screw 61 M8 x 70mm Bolt 44 M8 Washer 54 M6 x 80mm Screw 46 a E E o gt M6 Washer 53 M10 x 85mm Bolt 43 O M10 x 90mm Carriage Bolt 40 LEY g 40 B M10 Nylon Locknut 57 M10 x 95mm Bolt 42 l M8 Nylon Locknut 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 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
7. GOLD S GYM XRS 20 USER S MANUAL Model No GGBE1486 2 Serial No Write the serial number in the 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 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 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference TABLE OF CONTENTS IMPORTANT PRECAUTIONS suscita aria a AAA aes RR 3 BEFORE YOU BEGIN lirico Dow tae E e O a e aria 4 PART IDENTIFIGATION CHART ss casacas as ni ERO RO a ae waded sanpa q as 5 ASSEMBLY iaia kus P ke a a sapa Ri na t 6 ADJUSTMENT pisa asa ahua wa iw aap Sua de kum ate se Ea A ec A nd was 11 EXERCISE GUIDELINES copitas pr ed i RE hayaq qaq has ja nn 13 PART IST v etisena mati ea dea Boa aes A E RED i Si 17 EXPLODED DRAWING scrap I Mittal paya E RL asa ed SE hee eine 18 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ocurra ea Peleg ee TR eee ene ats Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied to the weight bench If a AWA R N N G decal is missing or illegible call e Misuse of this machine may
8. g 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 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 be
9. l 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 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 pro
10. lon Locknuts 57 used in steps 1 2 and 4 5 Applya portion of the included grease to an M10 x 170mm 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 Applya portion of the included grease to an M10 x 170mm Bolt 49 Attach the Backrest Frames 16 to the Frame 1 with the Bolt two 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 over tighten 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 13mm x 16mm Spacer 55 two M8 Washers 54 and an M8 Nylon Locknut 58 Then press a 25mm Outer Cap 56 onto the Weight Tube Press the Adapter Cap 60 into the Olympic Adapter 8 Slide the Olympic Adapter onto the Weight Tube 24 and tighten an M8 x 10mm Set Screw 61 into the bottom of the Olympic Adapter Apply grease to the barrel of an M10 x 77mm Bolt Set 45 Attach the Leg Lever 5 to the Front Leg 4
11. on page 5 for help identifying small parts Orient the Front Stabilizer 2 with the square holes toward the floor Attach the Front Stabilizer 2 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 and the following tools not included t LE 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 Warning Decals 3 Attach the Seat 18 and the Seat Bracket 59 to the Frame 1 with two M6 x 80mm Screws Wide End 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 1 with four M5 x 16mm Screws 50 Tighten the Ny
12. our 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 62 in 157 cm Width 48 in 122 cm Depth 73 in 185 cm Adjustment Knob 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 on page 17 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 preattached T M4 x 16mm M5 x 16mm Screw 51 Screw 50 M6 x 1
13. perty 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 245832 R0507A Printed in China 2007 ICON IP Inc
14. re 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 any commercial rental or institutional setting Keep the weight bench indoors away from 10 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 pounds and a maximum total weight of 610 pounds Do not use the weight bench with more than 310 pounds of weight Do not place more than 150 pounds on the leg lever Note The weight bench does not include weights moisture and dust Place the weight bench on 44 if you feel pain or dizziness while exercising a level surface with a mat beneath it to pro stop immediately and cool down tect the floor or carpet Make sure that there is enough clearance around the weight bench to 12 Use the weight bench only as described in mount dismount and use it Keep children under 12 and pets away from the weight bench at all times this manual BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM XRS 20 weight bench The weight bench offers a selection of exercise stations designed to develop the major muscle groups of the body Whether your goal is to tone y
15. ree 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 Make copies of the exercise logs found on pages 15 and 16 Use the logs to record your weight and key body measurements at the end of every month Remember 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 14 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor
16. ture 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 ideal resting periods follow e Rest for th
17. tween 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 increasing circulation raising your body tempera
18. 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 bracket on the Front Leg 4 Slide two Foam Pads 22 onto the Pad Tube and press two Pad Caps 23 into the ends of the Foam Pads Repeat this step with the two Short Pad Tubes 21 and the Leg Lever 5 9 Attach the Bumper 30 to the Curl Bar 17 with an M4 x 16mm 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 16mm Screw 51 10 Attach the Curl Pad 20 to the Curl Post 6 with two M6 x 16mm Screws 47 11 12 13 14 Attach a Foot 39 to the Left Upright Base 9 with an M5 x 16mm Screw 50 Insert an M10 x 90mm Carriage Bolt 40 up into the Left Upright Base Attach the Left Upright Base 9 to the Base 7 with two M10 x 90mm Carriage Bolts 40 an M10 x 95mm 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 Attach a Storage Tube 14 to an Upright 11 with two M10 x 95mm 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 16mm Screws 50 and an M10 Nylon Locknut 57
Download Pdf Manuals
Related Search