Gold's Gym GGBE1067.0 User's Manual
Contents
1. as shown Attach the Backrest Bracket to the Backrest Frames with four M8 x 40mm Bolts 37 four M8 Washers 35 and four M8 Nylon Locknuts 47 Do not tighten the Nylon Locknuts yet 6 Insert the Backrest Bracket 10 into the Bench Frame 1 as shown Grease an M10 x 175mm Bolt 50 Attach the Backrest Frames 12 to the Bench Frame 1 with the Bolt and an M10 Nylon Locknut 43 Do not tighten the Nylon Locknut yet Orient the Backrest 13 as shown Attach the Backrest to the Backrest Frames 12 with four M6 x 40mm Screws 49 and four M6 Washers 48 Do not tighten the Screws yet 7 Attach an M8 x 40mm Bolt 37 two 18mm Spacers 38 and an M8 Nylon Locknut 47 to the hole in end of the Backrest Bracket 10 Insert the remaining Pin 25 into the Bench Frame 1 and into one of the adjustment holes in the Backrest Bracket 10 Next attach the Tether 9 to the underside of the Bench Frame with an M4 x 16mm Screw 45 See step 5 Tighten the four M8 Nylon Locknuts 47 See step 6 Tighten the M10 Nylon Locknut 43 Do not overtighten the Nylon Locknut the Backrest Frames 12 must pivot easily Next tighten the four M6 x 40mm Screws 49 8 Next orient the Seat 14 as shown Attach the Seat to the Bench Frame 1 with four M6 x 20mm Screws 39 9 Insert a Pad Tube 19 into the Leg Lever 3 Slide two Foam Pads 20 onto the Pad Tube Then press two 19mm2. 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 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
3. Round Inner Caps 46 into the Foam Pads Repeat this step with the other two Pad Tubes 19 10 Attach the Curl Pad 15 to the Curl Post 11 with two M6 x 20mm Screws 39 11 Attach the Bumper 17 to the Curl Bar 8 with an M4 x 16mm Screw 45 12 Make sure that all parts are properly tightened before the weight bench is used The use of all remaining parts will be explained in ADJUST MENT starting on the next page ADJUSTMENT 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 The Backrest 13 can be used in a declined position a level position or an inclined position To use the Backrest in the declined position remove the Pin 25 and lay the Backrest on the Crossbar 4 To use the Backrest 13 in the level or inclined posi tion lift the Backrest and insert the Pin 25 into the Bench Frame 1 and into an adjustment hole in the Backrest Bracket 10 USING THE LEG LEVER To use the the Leg Lever 3 slide the desired wei
4. 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 following information and instructions e To hire an authorized service technician to assemble the weight bench in your home call 1 800 445 2480 e Assembly requires two persons e Because of its weight and size the weight bench should be assembled in the location where it will be used Make sure that there is enough clear ance 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 Before beginning assembly make sure you understand the information in the box above Identify the Left Upright 6 which has a welded nut on the side shown Raise the Weight Rest 7 in the Left Upright and secure it with a Weight Rest Knob 23 Orient the Crossbar 4 so that the warning decals are on top Attach the Crossbar to the Left Upright 6 with two Joint Plates 18 four M10 x 80mm Bolts 42 and four M10 Nylon Locknuts 43 Do not tighten the Nylon Locknuts yet Attach the Crossbar 4 to the Right Upright not shown in the same manner materials until assembly is completed For help identifying small parts use the PART IDENTIFICATION CHART As you assemble the weight bench make sure all parts are oriented as shown in the drawi
5. 45mm Square Inner Cap _ Exercise Guide 27 2 25mm x 50mm Inner Cap Grease Packet 28 1 25mm Round Angled Cap Hex Key Note Specifications are subject to change without notice See the front cover of this manual for information about ordering replacement parts These parts are not illustrated 14 EXPLODED DRAWING Model No GGBE1067 0 R0707A 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 pre authorized by ICON If the product is shipped to a service center freight charges to a
6. 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 F Q R S T U V W X 13 PART LIST Model No GGBE1067 0 R0707A Key No Qty Description Key No Qty Description 1 1 Bench Frame 29 4 25mm Square Inner Cap 2 1 Front Leg 30 2 Curl Bar Bushing 3 1 Leg Lever 31 1 45mm Thick Square Inner Cap 4 1 Crossbar 32 1 11mm Spacer 5 1 Right Upright 33 4 25mm Round Inner Cap 6 1 Left Upright 34 1 Curl Knob 7 2 Weight Rest 35 6 M8 Washer 8 1 Curl Bar 36 1 Spring Clip 9 2 Tether 37 5 M8 x 40mm Bolt 10 1 Backrest Bracket 38 2 13mm Spacer 11 1 Curl Post 39 6 M6 x 20mm Screw 12 2 Backrest Frame 40 2 M10 x 65mm Bolt 13 1 Backrest 41 2 M10 x 85mm Bolt 14 1 Seat 42 8 M10 x 80mm Bolt 15 1 Curl Pad 43 13 M10 Nylon Locknut 16 1 Weight Tube 44 2 M10 Washer 17 1 Bumper 45 7 M4 x 16mm Screw 18 4 Joint Plate 46 6 19mm Round Inner Cap 19 3 Pad Tube 47 6 M8 Nylon Locknut 20 6 Foam Pad 48 4 M6 Washer 21 2 Weight Rest Cap 49 4 M6 x 40mm Screw 22 2 Square Bushing 50 1 M10 x 175mm Bolt 23 2 Weight Rest Knob 51 1 M10 x 55mm Bolt Set 24 1 25mm Thin Round Inner Cap 52 1 M8 x 60mm Bolt 25 2 Pin i User s Manual 26 3
7. GOL D S GYM XR 17 Model No GGBE1067 0 Serial No Write the serial number in the USER S MAN UAL space above for future reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete cus IG tomer satisfaction If you have E questions or if parts are missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the D product model number and serial number see the drawing lt above before contacting us 2 CUSTOMER HOT LINE NA 1 877 776 4777 f i Mon Fri 6 a m 6 p m MST O 3 Sat 8 a m 4 p m MST e wa G db 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 Li iii ec ii i eae ee 2 IMPORTANT PRECAUTIONS cursor ora bad stele RENI ili e 3 BEFORE YOU BEGIN Sc css odia ae a aaa A nan 4 PART IDENTIFICATION CHART pe 0059 rd Rara ae eee AR I inga nidii g 5 ASSEMBLY sussidi 6 ADJUSTMENT i412 rio eee Ob Peed RR onde owes de ee e are el od 10 EXERCISE GUIDELINES iaia indicara paws wena wie Odie PERSE eae Steele ond 12 PARTEIST si we oa a pd pia dee eh ei eae oe eae game eee lee 14 EXPLODED DRAWING csi ia ia E A aes we a ewe al Pas rai 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY soc air e RE Rici a
8. 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 UNA PA 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 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 E SS Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus
9. ghts not included onto the Weight Tube 16 Secure the weights with a Spring Clip 36 AWARNING Do not place more than 130 Ibs 59 kg on the Leg Lever 3 10 USING THE WEIGHT RESTS To change the height of the Weight Rests 7 remove the Weight Rest Knobs 23 Position the Weight Rests to the desired height in the Uprights 5 6 and secure them with the Weight Rest Knobs A WARNING Always set both Weight Rests 7 at the same height Make sure the Weight Rest Knobs 23 are inserted into both the Uprights 5 6 and the Weight Rests Do not place more than 210 Ibs 95 kg on the Weight Rests USING THE CURL PAD For some exercises the Curl Pad 15 must be attached to the weight bench Remove the 45mm Thick Square Inner Cap 31 from the Front Leg 2 Insert the Curl Post 11 into the Front Leg 2 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg Fully tighten the Curl Knob 34 into the Front Leg When the Curl Pad 15 is not in use insert the 45mm Thick Square Inner Cap 31 into the Front Leg 2 USING THE CURL BAR Attach the Curl Bar 8 to the Leg Lever 3 with the Pin 25 11 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
10. 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 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 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 12 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
11. nd 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 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 othe
12. ngs Tighten all parts as you assemble them unless instructed to do otherwise The included grease and the following tools not included may be required for assembly Two adjustable wrenches 2 One rubber mallet One standard screwdriver S gt One Phillips screwdriver 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 Warning Welded Nut Decal 2 Attach the Bench Frame 1 to the Front Leg 2 with two M10 x 65mm Bolts 40 two M10 Washers 44 and two M10 Nylon Locknuts 43 Do not tighten the Locknuts 3 Attach the Bench Frame 1 to the Crossbar 4 with two M10 x 85mm Bolts 41 and two M10 Nylon Locknuts 43 Tighten the M10 Nylon Locknuts 43 used in steps 1 through 3 4 Attach the Weight Tube 16 inside the Leg Lever 3 with an M8 x 60mm Bolt 52 two M8 Washers 35 an 11mm Spacer 32 and an M8 Nylon Locknut 47 Make sure that the Spacer is inside the Leg Lever Press the 25mm Round Angled Cap 28 onto the Weight Tube 16 Grease an M10 x 55mm Bolt Set 51 Attach the Leg Lever 3 to the Front Leg 2 with the Bolt Set Make sure that the barrel of the Bolt Set is inserted into both sides of the bracket on the Front Leg Attach a Tether 9 to the Leg Lever 3 with an M4 x 16mm Screw 45 5 Orient the Backrest Bracket 10 and the Backrest Frames 12
13. not include a barbell or weights Do not sit on the upper end of the backrest this will cause the weight bench to tip When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench When you put weight on the weight rests make sure you put at least 10 Ibs 5 kg on the leg lever to balance the weight bench Make sure that the adjustment pin and the weight rest knobs are inserted completely and tightened into the uprights before begin ning any exercise Always remove the curl post from the front leg before using the leg lever 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 XR 17 weight bench The weight bench offers an impressive array of weight stations designed to devel op every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular sys tem 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 ASSEMBLED DIMENSIONS Height 53 in 135 cm Width 31 in 79 cm Depth 74 in 188 cm Weight 79 Ibs 36 kg Backrest manual To help us assist you note the product model number and serial
14. 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 Weight Rest Curl Pad Leg Lever Curl Bar Weight Rest Knob LA Storage Tube Weight Tube Seat Backrest Bracket PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing 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 parts bag check to see if it has been preattached OL Tel M10 x 85 Bolt 41 M10 Nylon Locknut 43 x 85mm Bolt 41 Ou M10 x 80mm Bolt 42 M8 Nylon Locknut 47 M10 x 175mm Bolt 50 M10 x 65mm Bolt 40 i A M8 x 60mm Bolt 52 Di ar M10 Washer 44 M10 x 55mm Bolt Set 51 M8 x 40mm Bolt 37 I EY J M6 x 40mm Screw 49 C M6 x 20mm Screw 39 M4 x 16mm Screw 45 M6 Washer 48 ASSEMBLY Make Assembly Easier Everything in this manual is
15. pe a eda Wore ates Pa be me Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied in the locations shown If a decal is missing AWA R N N G or illegible call the telephone number on dii LES the front cover of this manual and Weight Crutch Max 210 LBS Leg Developer Max 130 LBS request a free replacement decal Apply Weight Carriage Max 130 LBS the decal in the location shown Note The Chest Fly Per Arm Max 40 LBS decals may not be shown at actual size Product may not offer all listed exercises FO E AWARNING e Misuse of this machine may result in serious injury e 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 AWARNING 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 con sult your physician Thi
16. r rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 256626 R0707A Printed in China 2007 ICON IP Inc
17. s is especially impor tant for persons over the age of 35 or per sons with pre existing health problems 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 Keep children under age 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Always exercise with a partner When you are performing bench press exercises your 10 11 12 13 14 15 16 partner should stand behind you to catch the barbell if you cannot complete a repetition The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 510 Ibs 236 kg Do not place more than 210 Ibs 95 kg including a barbell and weights on the weight rests Do not place more than 130 Ibs 59 kg on the leg lever Note The weight bench does
18. 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 Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program follows
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