Page 1
Model No. GGBE0957.0
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete customer satisfaction. If you have
questions, or if parts are missing,
PLEASE DO NOT CONTACT THE
STORE; please contact
Customer Care.
IMPORTANT: You must note the
product model number and
serial number (see the drawing
above) before contacting us:
USER’S MANUAL
OLL-FREE:
T
CALL
1-877-776-4777
Mon.–Fri. 6 a.m.–6 p.m. MST
Sat. 8 a.m.–4 p.m. MST
ON THE WEB:
.goldsgympowerflex.com
www
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual for future reference.
-
Page 2
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
W
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location of the
warning decal(s). If a decal is missing
or illegible, call the telephone number
on the front cover of this manual and
request a free replacement decal.
Apply the decal in the location shown.
Note: The decal(s) may not be shown at
actual size.
GOLD'S GYM is a registered trademark of Gold's Gym International, Inc.
distributed under license from Gold's Gym International, Inc.
2
This product is manufactured and
Page 3
IMPORTANT PRECAUTIONS
WARNING: T
instructions in this manual and all warnings on the weight bench before using the weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through
the use of the weight bench.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
5. 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.
o reduce the risk of serious injury, read all important precautions and
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
7. Make sure that the adjustment knob is
engaged in one of the holes in the backrest
bracket before you use the weight bench.
8. Keep children under age 12 and pets away
from the weight bench at all times.
9. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 510 lbs. (231
kg). Do not use the weight bench with more
than 210 lbs. (95 kg) of weight. Note: The
weight bench does not include weights.
10. Wear appropriate clothes while exercising.
Always wear athletic shoes for foot protection while exercising.
11. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the versatile GOLD’S GYM
PLATINUM weight bench. The weight bench is
designed to be used with your own weights to develop
the major muscles of your upper body.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
Headrest
Backrest
®
model number and the location of the serial number
decal are shown on the front cover of this manual.
To avoid a registration fee for any service needed
under warranty, you must register the weight bench
at www.iconservice.com/registration.
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
ASSEMBLED DIMENSIONS:
Height: 4 ft. (122 cm)
Width: 2 ft. (61 cm)
Depth: 4 ft. 1 in. (124 cm)
Frame
Backrest Knob
Backrest Bracket
Seat
Seat Pin
4
Page 5
M6 Washer (28)
M10 Nylon
Locknut (2)
M10 x 180mm Bolt (23)
M10 Washer (12)
M8 Nylon
Locknut (29)
M4 x 15mm
Screw (20)
M8 Washer (27)
M8 x 15mm
Screw (19)
M6 x 55mm Screw (24)
M6 x 20mm
Screw (21)
M6 x 40mm Screw (22)
M8 x 40mm Bolt (25)
M8 x 70mm Carriage Bolt (26)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST near the end of this manual. Note: Some small parts may
have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
5
Page 6
ASSEMBLY
Make Assembly Easier
Tighten all parts as you assemble them, unless
•
instructed to do otherwise.
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by almost anyone. However, the weight
bench has many parts and the assembly
process will take time. Set aside plenty of time
so that assembly will go smoothly.
Before beginning assembly, carefully read the following information and instructions:
• To hire an authorized service technician to
assemble the weight bench, call 1-800-445-2480.
• Assembly requires two persons.
• 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.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Assembly requires the following tools (not
included):
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.
1.
Before beginning assembly, make sure
that you have read and understand the
information in the box above. See the
PART IDENTIFICATION CHART on page 5
for help identifying small parts.
Attach the two Rear Stabilizers (5) to the Base
(4) with four M4 x 15mm Screws (20).
Insert two M8 x 70mm Carriage Bolts (26) up
through the Base (4). Note: It may be helpful to
place a piece of tape over the Carriage Bolts to
hold them in place.
1
4
5
5
20
26
20
6
Page 7
2. Attach the Frame (1) to the Base (4) with the
two M8 x 70mm Carriage Bolts (26) and two
8 Nylon Locknuts (29). D
M
Nylon Locknuts yet.
o not tighten the
2
1
29
26
4
3. Attach the Front Stabilizer (3) to the Frame (1)
with four M8 x 15mm Screws (19).
See step 2. Tighten the M8 Nylon Locknuts
(29).
4. Orient the two Backrest Tubes (9) so that the
indicated holes are closer to the tops of the
Backrest Tubes.
Attach the Backrest Bracket (8) to the Backrest
Tubes (9) with four M8 x 40mm Bolts (25), four
M8 Washers (27), and four M8 Nylon
Locknuts
Locknuts yet.
(29).
Do not tighten the Nylon
3
1
3
19
19
4
9
25
27
9
27
27
29
Holes
8
29
7
Holes
27
25
Page 8
5. Attach the Backrest (11) to the Backrest Tubes
(9) with four M6 x 55mm Screws (24) and four M6
ashers (28). D
W
hen, attach the Headrest (10) with two M6 x
T
55mm Screws (24) and two M6 Washers (28).
not tighten the Screws yet.
o not tighten the Screws yet.
Do
5
10
11
9
28
6. Attach the Seat (13) and the Seat Carriage (7)
to the Seat Frame (6) with two M6 x 20mm
Screws (21), two M6 x 40mm Screws (22), and
two M6 Washers (28).
28
28
24
6
13
6
28
22
21
24
24
7
8
Page 9
7. Insert the Backrest Bracket (8) into the indicated
slot in the Frame (1). Next, grease an M10 x
80mm Bolt (23). Attach the Backrest Tubes (9)
1
and the Seat Carriage (7) to the Frame (1) with
he Bolt, two M10 Washers (12), and an M10
t
Nylon Locknut (2). Do not overtighten the
Nylon Locknut; the Backrest Tubes and the
Seat Carriage must pivot easily.
7
2
12
7
9
8
12
See step 4. Tighten the M8 Nylon Locknuts
(29).
See step 5. Tighten the M6 x 55mm Screws
(24).
8. Note: For clarity, the seat is not shown in this
step.
Tighten the Adjustment Knob (15) into the
Frame (1);
Knob is engaged in a hole in the Backrest
Bracket (8).
Attach the Seat Pin (14) to the Seat Frame (6)
with an M4 x 15mm Screw (20). Then, insert the
Seat Pin into a hole in the Seat Frame and the
Frame (1).
make sure that the Adjustment
Slot
1
8
1
15
8
20
14
Grease
6
23
9. Make sure that all parts are properly tightened before you use the weight bench. The use of the remaining
parts will be explained in ADJUSTMENT on page 10.
9
Page 10
ADJUSTMENT
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for important 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 several exercises.
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent;
ADJUSTING THE BACKREST
To adjust the position of the Backrest (11), first pull
the Adjustment Knob (15). Then, raise or lower the
Backrest to the desired position and reengage the
Adjustment Knob into one of the holes in the
Backrest Bracket (8).
Adjustment Knob is engaged in one of the holes
in the Backrest Bracket.
Make sure that the
15
do not use solvents.
11
ADJUSTING THE SEAT
To adjust the Seat (13), first remove the Seat
Pin (14). Then, raise or lower the Seat to the
desired position and reengage the Seat Pin into the
Seat Frame (6) and the Frame (1).
8
13
1
14
6
10
Page 11
EXERCISE GUIDELINES
HE FOUR BASIC TYPES OF WORKOUTS
T
Muscle Building
To increase the size and strength of your muscles,
ush them close to their maximum capacity. Your mus-
p
cles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• 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 moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions 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 completing more sets rather than by using high amounts of
resistance.
he combination of strength training and aerobic exer-
T
cise will reshape and strengthen your body, plus develop your heart and lungs.
ERSONALIZING YOUR EXERCISE PROGRAM
P
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 factors 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 delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Weight Loss
o lose weight, use a low amount of resistance and
T
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 balanced program follows:
• Plan strength training workouts on Monday,
ednesday
W
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 T
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
, and Friday
.
uesday and
Thursday
-
.
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 way will leave you feel
ing exhausted. On the exercise guide accompanying
this manual you will find photographs showing the cor
rect form for several exercises, and a list of the muscles affected. See the muscle chart on the next page
to find the names of the muscles.
11
-
-
Page 12
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
ach repetition should last about half as long as the
e
return stage. Proper breathing is important. Exhale
uring the exertion stage of each repetition and inhale
d
during the return stroke. Never hold your breath.
Rest for a short period of time after each set. The
ideal resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
• 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
nd each workout with 5 to 10 minutes of stretching.
E
Include stretches for both your arms and legs. Move
lowly as you stretch and do not bounce. Ease into
s
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. Write
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.
12
Page 13
EXERCISE LOG
Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
cheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.
S
Strength
Date:
Aerobic
Date:
Strength
Date:
xercise
E
1.
2.
3.
4.
5.
bs.SetsReps
L
Exercise
6.
7.
.
8
9.
10.
bs.SetsReps
L
Exercise Min. Dist. Speed
Exercise Lbs. Sets Reps
1.
2.
Exercise
6.
7.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
3.
4.
5.
8.
9.
10.
Exercise Min. Dist. Speed
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Aerobic
Date:
Exercise Min. Dist. Speed
13
Page 14
PART LIST—Model No. GGBE0957.0 R
Key No. Qty. Description Key No. Qty. Description
0508A
1 1 Frame
2 1 M10 Nylon Locknut
3
4 1 Base
5 2 Rear Stabilizer
6 1 Seat Frame
7 1 Seat Carriage
8 1 Backrest Bracket
9 2 Backrest Tube
10 1 Headrest
11 1 Backrest
12 2 M10 Washer
13 1 Seat
14 1 Seat Pin
15 1 Adjustment Knob
16 4 60mm Square Cap
17 4 40mm x 25mm Cap
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.
1 Front Stabilizer
18 1 40mm x 20mm Cap
19 4 M8 x 15mm Screw
0 5 M4 x 15mm Screw
2
21 2 M6 x 20mm Screw
22 2 M6 x 40mm Screw
23 1 M10 x 180mm Bolt
24 6 M6 x 55mm Screw
25 4 M8 x 40mm Bolt
26 2 M8 x 70mm Carriage Bolt
27 4 M8 Washer
28 8 M6 Washer
29 6 M8 Nylon Locknut
* – User’s Manual
* – Exercise Guide
* – Grease Packet
* – Hex Key
14
Page 15
1
3
4
5
5
6
7
8
9
9
10
11
13
14
15
16
16
16
16
17
17
18
19
26
20
20
21
22
23
24
24
25
25
20
12
27
27
28
28
12
28
29
29
29
2
19
24
28
EXPLODED DRAWING—Model No. GGBE0957.0 R
0508A
15
Page 16
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of the manual)
• the name of the product (see the front cover of this manual)
• 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 & 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 purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited 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.
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 incidental 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
limitation may not apply to you.
This warranty does not extend
, the above
-
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEAL
Part No. 265297 R0508A Printed in China © 2008 ICON IP, Inc.
TH & FITNESS, INC., 1500 S. 1000 W
., LOGAN, UT 84321-9813
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